Exercise library
218 exercises across 14 body parts — the catalogue Take Point Fitness builds programmes from. Open any row for the muscles it works, its recovery cost per set and the progression the engine applies.
Barbell · 4
Bench Press (Decline)
- Muscles
- Chest, Tricep — also Front Delt
- Equipment
- Barbell
- Recovery cost
- 1.10 per set at 2 reps in reserve
- Progression
- Linear: +2.5 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Bench Press (Flat)
- Muscles
- Chest, Front Delt, Tricep — also Upper Chest
- Equipment
- Barbell
- Recovery cost
- 1.25 per set at 2 reps in reserve
- Progression
- Linear: +2.5 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Bench Press (High Incline - 60-75°)
- Muscles
- Chest, Upper Chest, Front Delt, Tricep
- Equipment
- Barbell
- Recovery cost
- 1.10 per set at 2 reps in reserve
- Progression
- Linear: +2.5 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Bench Press (Incline - 30-45°)
- Muscles
- Chest, Upper Chest, Front Delt, Tricep
- Equipment
- Barbell
- Recovery cost
- 1.10 per set at 2 reps in reserve
- Progression
- Linear: +2.5 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Bodyweight · 3
Dips (Chest-leaning)
- Muscles
- Chest, Front Delt, Tricep — also Upper Chest
- Equipment
- Bodyweight
- Recovery cost
- 1.10 per set at 2 reps in reserve
- Progression
- Linear: +2.5 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Plyo Push-up (Clap Push-up)
- Muscles
- —
- Equipment
- Bodyweight
- Recovery cost
- 1.00 per set at 2 reps in reserve
- Progression
- Linear: +1.25 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Press Ups / Push-ups
- Muscles
- Chest, Front Delt, Tricep — also Abs
- Equipment
- Bodyweight
- Recovery cost
- 0.90 per set at 2 reps in reserve
- Progression
- Linear: +2.5 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Cable · 1
Cable Crossover
- Muscles
- Chest — also Upper Chest
- Equipment
- Cable
- Recovery cost
- 0.90 per set at 2 reps in reserve
- Progression
- Linear: +1.25 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Dumbbell · 3
Chest Flyes (DB/Cable/Machine)
- Muscles
- Chest — also Upper Chest
- Equipment
- Dumbbell
- Recovery cost
- 0.85 per set at 2 reps in reserve
- Progression
- Linear: +1 kg per hand a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Dumbbell Bench Press (Flat)
- Muscles
- Chest, Front Delt, Tricep — also Upper Chest
- Equipment
- Dumbbell
- Recovery cost
- 1.10 per set at 2 reps in reserve
- Progression
- Linear: +1 kg per hand a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Dumbbell Bench Press (Incline - 30-45°)
- Muscles
- Chest, Upper Chest, Front Delt, Tricep
- Equipment
- Dumbbell
- Recovery cost
- 1.10 per set at 2 reps in reserve
- Progression
- Linear: +1 kg per hand a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Machine · 2
Machine Chest Press
- Muscles
- Chest, Tricep — also Upper Chest, Front Delt
- Equipment
- Machine
- Recovery cost
- 1.05 per set at 2 reps in reserve
- Progression
- Linear: +2.5 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Pec Deck / Machine Flyes
- Muscles
- Chest — also Upper Chest
- Equipment
- Machine
- Recovery cost
- 0.80 per set at 2 reps in reserve
- Progression
- Linear: +1.25 kg a week; a deload is placed when accumulated recovery cost reaches four weeks of budget.
Recovery cost and progression shown for an experienced lifter at a maintain goal; in the app both follow your own experience, goal and logged sets.