Exercise list part 3

Vertical chest press (machine)

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

Starting position:

• Sit back against seat pad with five-point contact

• Grasp handles with closed, pronated grip aligned with nipples

Forward movement phase:

• Push handles forward to fully extended elbows

• Maintain back position and avoid locking out

Backward movement phase:

• Let handles return slowly to start position

Pec deck (machine)

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

Starting position:

• Sit with five-point contact

• Grasp handles with closed, neutral grip

• Align midchest with handles

Forward movement phase:

• Pull handles toward each other with slight elbow bend until they touch \

Backward movement phase:

• Let handles return outward to starting position

Wrist curl

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

Starting position:

• Sit on bench, grasp bar with closed, supinated grip (hip- to shoulder-width)

• Rest forearms on thighs, wrists off knees

• Hands open so fingertips hold bar

Upward movement phase:

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

Downward movement phase:

• Extend wrists slowly to return to start

Video from Trainer Johnny on YouTube.

Wrist extension

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

Starting position:

• Sit on end of bench, grasp bar with closed, pronated grip (hip- to shoulder-width)

• Place feet parallel, toes forward, elbows on thighs

• Allow wrists to flex toward the floor while holding a closed grip

Upward movement phase:

• Extend wrists to raise bar

• Do not move forearms or jerk the bar

Downward movement phase:

• Flex wrists back to 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 machine with back and hips against pads

• Feet flat and hip-width apart on platform

• Unlock support mechanism, grasp handles, keep knees and feet aligned

Downward movement phase:

• Slowly flex hips and knees until thighs are parallel to foot platform

• Maintain back contact, do not let hips or heels rise

Upward movement phase:

• Extend hips and knees to push platform

• Do not lock out knees

• Return to start and reengage 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 bar with closed, pronated grip

• Step under bar and place it in high (base of neck) or low (middle of traps) bar position

• Elbows up, chest out, step backward, feet shoulder-width and toes out slightly

Starting position (two spotters):

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

Downward movement phase:

• Flex hips and knees, keep back neutral and heels on floor

• Lower until thighs are parallel to floor

Upward movement phase:

• Extend hips and knees while keeping torso upright

• Spotters assist if needed and re-rack 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 bar and place feet parallel

• Use one of two grips:

  1. Parallel-arm position: closed, pronated grip, elbows high

  2. Crossed-arm position: arms crossed over bar on front of shoulders

• Chest up, step backward, feet shoulder-width and toes slightly outward

Starting position (two spotters):

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

Downward movement phase:

• Flex hips and knees until thighs are parallel to floor, back stays neutral \

Upward movement phase:

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

Video from CrossFit on YouTube.