Major muscles involved: Anterior and medial deltoids, triceps brachii
Starting position:
Sit down and lean back to place the body in the five-point body contact position.
Grasp the handles with a closed, pronated grip.
Align the handles with the top of the shoulders.
If necessary, adjust the seat height to position the handles correctly.
Upward movement phase:
Push the handles upward until the elbows are fully extended.
Maintain the five-point body contact position.
Do not arch the lower back or forcefully lock out the elbows.
Downward movement phase:
Allow the elbows to slowly flex to lower the handles to the starting position.
Maintain the five-point body contact position.
Major muscles involved: Anterior and medial deltoids, triceps brachii
Starting position (athlete):
Sit down on a vertical shoulder press bench and lean back to place the body in the five-point body contact position.
Grasp the bar with a closed, pronated grip.
Grip should be slightly wider than shoulder-width.
Signal the spotter for assistance in moving the bar off the supports.
Press the bar over the head until the elbows are fully extended.
All repetitions begin from this position.
Starting position (spotter):
Stand erect behind the bench with the feet shoulder-width apart and the knees slightly flexed.
Grasp the bar with a closed, alternated grip inside the athlete’s hands.
At the athlete’s signal, assist with moving the bar off the supports.
Guide the bar to a position over the athlete’s head.
Release the bar smoothly.
Downward movement phase (athlete):
Allow the elbows to slowly flex to lower the bar.
Keep the wrists stiff and the forearms parallel to each other.
Extend the neck slightly to allow the bar to pass by the face as it is lowered to touch the clavicles and anterior deltoids.
Maintain the five-point body contact position.
Downward movement phase (spotter):
Keep the hands in the alternated grip position close to—but not touching—the bar as it descends.
Keep the knees slightly flexed and the back neutral when following the bar.
Upward movement phase (athlete):
Push the bar upward until the elbows are fully extended.
Extend the neck slightly to allow the bar to pass by the face as it is raised.
Keep the wrists stiff and the forearms parallel to each other.
Maintain the five-point body contact position.
Do not arch the back or rise off the seat.
At the end of the set, signal the spotter for assistance in racking the bar.
Keep a grip on the bar until it is racked.
Upward movement phase (spotter):
Keep the hands in the alternated grip position close to—but not touching—the bar as it ascends.
Slightly extend the knees, hips, and torso and keep the back neutral when following the bar.
At the athlete’s signal after the set is completed, grasp the bar with an alternated grip inside the athlete’s hands.
Guide the bar back onto the supports.
Keep a grip on the bar until it is racked.
Major muscles involved: Deltoids, upper trapezius
Starting position:
Grasp the bar with a closed, pronated grip approximately shoulder-width apart or slightly wider.
Stand erect with feet shoulder-width apart, knees slightly flexed.
Rest the bar on the front of the thighs with the elbows fully extended and pointing out to the sides.
Upward movement phase:
Pull the bar up along the abdomen and chest toward the chin.
Keep the elbows pointed out to the sides as the bar brushes against the body.
Keep the torso and knees in the same position.
Do not rise up on the toes or swing the bar upward.
At the highest bar position, the elbows should be level with or slightly higher than the shoulders and wrists.
Downward movement phase:
Allow the bar to slowly descend back to the starting position.
Keep the torso and knees in the same position.
Major muscles involved: Deltoids:
Starting position:
Grasp two dumbbells with a closed, neutral grip.
Position the feet shoulder- or hip-width apart, with the knees slightly flexed, torso erect, shoulders back, and eyes focused ahead.
Move the dumbbells to the front of the thighs, positioning them with the palms facing each other.
Slightly flex the elbows and hold this flexed position throughout the exercise.
Upward movement phase:
Raise the dumbbells up and out to the sides; the elbows and upper arms should rise together ahead of the forearms, hands, and dumbbells.
Maintain an erect upper body position with the knees slightly flexed and feet flat.
Do not jerk the body or swing the dumbbells upward.
Continue raising the dumbbells until the arms are approximately parallel to the floor or nearly level with the shoulders.
Downward movement phase:
Allow the dumbbells to descend slowly back to the starting position.
Keep the torso and knees in the same position.
Major muscles involved: Triceps brachii:
Starting position (athlete):
Assume a supine position on a bench in the five-point body contact position.
Grasp the bar from the spotter with a closed, pronated grip about 12 inches (30 cm) wide.
Position the bar over the chest with the elbows fully extended and the arms parallel.
Point the elbows toward the knees (not out to the sides).
All repetitions begin from this position.
Starting position (spotter):
Stand erect and very close to the head of the bench (but do not distract the athlete).
Place the feet shoulder-width apart in a staggered stance with the knees slightly flexed.
Grasp the bar with a closed, alternated grip.
Hand the bar to the athlete.
Guide the bar to a position over the athlete’s chest.
Release the bar smoothly.
Downward movement phase (athlete):
Keeping the upper arms stationary, allow the elbows to slowly flex to lower the bar toward the face.
Keep the wrists stiff and the upper arms perpendicular to the floor and parallel to each other.
Lower the bar until it almost touches the head or face.
Maintain the five-point body contact position.
Downward movement phase (spotter):
Place the hands in a supinated grip position close to—but not touching—the bar as it descends.
Slightly flex the knees, hips, and torso and keep the back neutral when following the bar.
Upward movement phase (athlete):
Push the bar upward by extending the elbows back to the starting position.
Keep the wrists stiff and the elbows pointed toward the knees.
Keep the upper arms parallel to each other and perpendicular to the floor.
Maintain the five-point body contact position.
At the end of the set, signal the spotter to take the bar.
Keep a grip on the bar until the spotter removes it.
Upward movement phase (spotter):
Keep the hands in a supinated grip position close to—but not touching—the bar as it ascends.
Slightly extend the knees, hips, and torso and keep the back neutral when following the bar.
At the athlete’s signal after the set is completed, grasp the bar with an alternated grip, take it from the athlete, and set it on the floor.
Major muscles involved: Triceps brachii
Starting position:
Grasp the bar with a closed, pronated grip 6 to 12 inches (15–30 cm) wide.
Stand erect with feet shoulder-width apart, knees slightly flexed. Place the body close enough to the machine to allow the cable to hang straight down when it is held in the starting position.
Pull the bar down to position the upper arms against the sides of the torso.
Flex the elbows to position the forearms parallel to the floor or slightly above.
All repetitions begin from this position.
Downward movement phase:
Push the bar down until the elbows are fully extended.
Keep the torso erect and the upper arms stationary.
Do not forcefully lock out the elbows.
Upward movement phase:
Allow the elbows to slowly flex back to the starting position.
Keep the torso, arms, and knees in the same position.
At the end of the set, return the bar to its resting position.
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