Exercise list part 3 | Exercise technique for free weight and machine training

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.

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.