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P90X Chest and Back Exercise List

Stretch

  • March in Place
  • Run In Place
  • Jumping Jacks
  • Run Lunges with Alternate Arms
  • Side to Side Head Rolls
  • Expand/Contract Chest, Back, Shoulder Stretch
  • Topas Shoulder Stretch
  • Standing Side Stretch
  • Arm Circles
  • Huggers
  • Swimmers
  • Reachers
  • Shoulder, Triceps Combo Stretch
  • Neck Stretch

Group 1

  • Standard Push-Up
  • Wide Front Pull-Up
  • Military Push Up
  • Reverse Grip Chin Up

Group 2

  • Wide Fly Push Ups
  • Closed Grip Overhand Pull-Ups
  • Decline Push Ups
  • Heavy Pants

Rest

Group 3

  • Diamond Push Ups
  • Lawnmowers
  • Dive Bomber Push Ups
  • Back Flys

Rest

Group 4

  • Wide Front Pull Ups
  • Standard Push Ups
  • Reverse Grip Chin Ups
  • Military Push Ups

Group 5

  • Closed Grip Overhand Pull Up
  • Wide Fly Push Ups
  • Heavy Pants
  • Decline Push Up

Rest

Group 6

  • Lawnmower
  • Diamond Push Up
  • Back Fly
  • Dive Bomber Push Up

View all P90X Workouts

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