Vertical chest press (machine)

Major muscles involved: Pectoralis major, anterior deltoids, triceps brachii

Starting position:

• Sit back against the seat pad with five-point contact.
• Grasp the handles with a closed, pronated grip, aligned with your nipples.

Forward movement phase:

• Push the handles forward until your elbows are fully extended.
• Keep your back against the pad, and avoid locking out your elbows.

Backward movement phase:

• Let the handles return slowly to the starting position.

Pec deck (machine)

Major muscles involved: Pectoralis major, anterior deltoids, triceps brachii

Starting position:

• Sit with five-point contact.
• Grasp the handles with a closed, neutral grip.
• Align your midchest with the handles.

Forward movement phase:

• Pull the handles toward each other with a slight bend in your elbows until they touch.

Backward movement phase:

• Let the handles return outward to the starting position.

Wrist curl

Major muscles involved: Flexor carpi ulnaris, flexor carpi radialis, palmaris longus

Starting position:

• Sit on a bench and grasp the bar with a closed, supinated grip (hip- to shoulder-width).
• Rest your forearms on your thighs, with your wrists off your knees.
• Open your hands so your fingertips hold the bar.

Upward movement phase:

• Flex your wrists to raise the bar as far as possible without moving your forearms.

Downward movement phase:

• Extend your wrists slowly to return to the starting position.

Video from Trainer Johnny on YouTube.

Wrist extension

Major muscles involved: Extensor carpi ulnaris, extensor carpi radialis brevis and longus

Starting position:

• Sit on the end of a bench and grasp the bar with a closed, pronated grip (hip- to shoulder-width).
• Place your feet parallel with toes forward, and rest your elbows on your thighs.
• Allow your wrists to flex toward the floor while maintaining a closed grip.

Upward movement phase:

• Extend your wrists to raise the bar.
• Do not move your forearms or jerk the bar.

Downward movement phase:

• Flex your wrists back to the starting position.

Video from ScottHermanFitness on YouTube.

Leg press(machine)

Major muscles involved: Gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

Starting position:

• Sit in the machine with your back and hips against the pads.
• Place your feet flat and hip-width apart on the platform.
• Unlock the support mechanism, grasp the handles, and keep your knees and feet aligned.

Downward movement phase:

• Slowly flex your hips and knees until your thighs are parallel to the foot platform.
• Keep your back against the pad, and do not let your hips or heels rise.

Upward movement phase:

• Extend your hips and knees to push the platform.
• Do not lock out your knees.
• Return to the starting position and reengage the safety supports.

Back squat

Major muscles involved: Gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

Starting position (athlete):

• Grasp the bar with a closed, pronated grip.
• Step under the bar and place it in a high (base of neck) or low (middle of traps) bar position.
• Keep your elbows up and chest out, step backward, and set your feet shoulder-width apart with toes slightly out.

Starting position (two spotters):

• Stand at the ends of the bar with knees slightly flexed and hands under the bar but not touching.

Downward movement phase:

• Flex your hips and knees, keep your back neutral, and keep your heels on the floor.
• Lower until your thighs are parallel to the floor.

Upward movement phase:

• Extend your hips and knees while keeping your torso upright.
• Spotters assist if needed and re-rack the bar.

Video from PureGym on YouTube.

Front squat

Major muscles involved: Gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

Starting position (athlete):

• Step under the bar and place your feet parallel.

• Use one of two grips:

  1. Parallel-arm position: closed, pronated grip, elbows high
  2. Crossed-arm position: arms crossed over the bar on the front of the shoulders

• Keep your chest up, step backward, and set your feet shoulder-width apart with toes slightly outward.

Starting position (two spotters):

• Stand at the ends of the bar with knees slightly flexed and hands under the bar but not touching.

Downward movement phase:

• Flex your hips and knees until your thighs are parallel to the floor, keeping your back neutral.

Upward movement phase:

• Extend your hips and knees to return to the starting position.
• Spotters assist if needed and re-rack the bar.

Video from CrossFit on YouTube.