Strength Training Exercises

Strength Training Exercises

• Now you are ready to learn specific strength training exercises. Your job is to perform each exercise properly to enhance your rate of strength development. The exercises are grouped under the following seven categories based on the major muscles addressed on the next slide.

Strength Training ExercisesGroupings

• Leg Exercises• Chest Exercises• Upper Back Exercises• Shoulder Exercises• Arm Exercises• Midsection Exercises• Neck Exercises

Pre-Performance CheckpointsMachines

• Make sure you have placed the desired resistance on the weight stack. Check both weight-stack selector pins for proper insertion.

• Double-check the seat position to make sure that the joint axis of rotation is in line with the machine axis of rotation.

• If a seat belt is provided, be sure to fasten it snugly around your waist.

• Sit with proper posture and good back support.

Pre-Performance CheckpointsFree Weights

• Make sure floor space in the exercise area is uncluttered.

• Place precisely the correct combination of weight plates on the barbell or dumbbells.

• Fasten all plate collars securely, and double check before each exercise set.

• Test bench stability and support rack security before each use

• Examine cables, handles, and attachments for excessive wear and weakness.

Exercise Performance

• When you perform strength exercises, observe the following points to maximize muscle development and minimize injury risk– Perform each exercise slowly 2 seconds on the lift

and 4 seconds on the lowering– Perform each exercise through a full movement range– Perform one or more sets of each exercise– Use a weight load that fatigues the target muscles

within 8 to 12 repetitions

Exercise Performance

• When you perform strength exercises, observe the following points to maximize muscle development and minimize injury risk– Increase the weight load by 5 percent when 12

repetitions can be completed. – Breath continuously throughout every repetition,

exhaling while lifting and inhaling while lowering.– Never compromise proper form for additional

repetitions. Use proper technique to make sure that you are training the target muscles productively and safely.

The Exercises

Leg Extension

• Joint Action– Knee Extension

• Prime Mover Muscles– Quadriceps

• Movement Path– Rotary

Leg Curl

• Joint Action– Knee Flexion

• Prime Mover Muscles– Hamstrings

• Movement Path– Rotary

Leg Press

• Joint Action– Hip and Knee Extension

• Prime Mover Muscles– Hamstrings, Gluteals, and

Quadriceps

• Movement Path– Linear

Hip Adductor or Hip Abductor

• Joint Action– Hip Adduction or Hip

Abduction

• Prime Mover Muscles– Hip Adductors or Hip

Abductors

• Movement Path– Rotary

Pec Deck

• Joint Action– Shoulder Diagonal

Flexion

• Prime Mover Muscles– Pectoralis major and

anterior deltoid

• Movement Path– Rotary

Bench Press

• Joint Action– Shoulder horizontal

flexion and elbow extension

• Prime Mover Muscles– Pectoralis major,

anterior deltoid, and triceps

• Movement Path– Linear

Incline Press

• Joint Action– Shoulder horizontal

flexion and elbow extension

• Prime Mover Muscles– Pectoralis major,

anterior deltoid, and triceps

• Movement Path– Linear

Vertical Chest Press

• Joint Action– Shoulder horizontal

flexion and elbow extension

• Prime Mover Muscles– Pectoralis major,

anterior deltoid, and triceps

• Movement Path– Linear

Weight Assisted Bar Dip

• Joint Action– Shoulder Flexion and

elbow extension

• Prime Mover Muscles– Pectoralis major,

anterior deltoid, and triceps

• Movement Path– Linear

Pullover

• Joint Action– Shoulder Extension

• Prime Mover Muscles– Latissimus dorsi and

teres major

• Movement Path– Rotary

Compound Row/Mid Row

• Joint Action– Shoulder extension and

elbow flexion

• Prime Mover Muscles– Latissimus dorsi, teres

major, posterior deltoid, rhomboids, trapezius and biceps

• Movement Path– Linear

Pulldown

• Joint Action– Shoulder extension and

elbow flexion

• Prime Mover Muscles– Latissimus dorsi, teres

major, and biceps

• Movement Path– Linear

Weight Assisted Chin-Up

• Joint Action– Shoulder extension and

elbow flexion

• Prime Mover Muscles– Latissimus dorsi, teres

major, and biceps

• Movement Path– Linear

Lateral Raise

• Joint Action– Shoulder Abduction

• Prime Mover Muscles– Deltoids

• Movement Path– Rotary

Overhead Press

• Joint Action– Shoulder Abduction

and elbow extension

• Prime Mover Muscles– Deltoids and triceps

• Movement Path– Linear

Preacher Curl

• Joint Action– Elbow Flexion

• Prime Mover Muscles– Biceps

• Movement Path– Rotary

Triceps Extension

• Joint Action– Elbow Extension

• Prime Mover Muscles– Triceps

• Movement Path– Rotary

Abdominal Crunch

• Joint Action– Trunk Flexion

• Prime Mover Muscles– Rectus abdominis and

hip flexors

• Movement Path– Rotary

Low Back Extension

• Joint Action– Trunk Extension

• Prime Mover Muscles– Erector Spinae

• Movement Path– Rotary

4 Way Neck

• Joint Action– Neck flexion, neck

extension, and neck lateral flexion

• Prime Mover Muscles– Sternocleidomastoid,

upper trapezius, and levator scapulae

• Movement Path– Rotary

Exercise PerformanceSpotting Free Weight Exercises

• Spotting is very important to a lifters safety

• Proper spotting will keep the lifter injury free and assist in the improvement of their current strength levels.

Exercise Performance Free Weight Spotting

• Name of Exercise: Bench Press

• Muscles Involved: Chest, Triceps, Shoulders

• Safety: Collars and Spotter

• Spotting Techniques: Alternated Hand Grip

Exercise Performance Free Weight Spotting

• Name of Exercise: Incline Bench Press

• Muscles Involved: Chest, Triceps, Shoulders

• Safety: Collars and Spotter

• Spotting Techniques: Alternated Hand Grip

Exercise Performance Free Weight Spotting

• Name of Exercise: Back Squat

• Muscles Involved: Glutes, Quads, Hamstrings

• Safety: Collars and Spotter

• Spotting Techniques: Under breast plate for males, Under arm pits for females

Exercise Performance Free Weight Spotting

• Name of Exercise:Dumbbell Exercises

• Muscles Involved:Various Muscle Groups

• Safety: Spotter

• Spotting Techniques: Open hand around elbows until spot is needed then around upper forearm or wrist

Exercise Performance Free Weight Spotting

• Name of Exercise: Dips / Pull-Ups

• Muscles Involved: Triceps, Rhomboids, Latissimus Dorsi

• Safety: Spotter• Spotting Techniques: Have

lifter cross their feet behind them and brace yourself with one leg forward . Allow lifter to push off of braced leg with their legs.

Exercise PerformanceSummary

• Remember that you must understand exactly how a machine works before you can instruct anyone on the proper execution of the machine.

• If you do not know proper technique then you could give misinformation that could cause someone to get injured from improper technique.

Exercise PerformanceSummary

• Other than technique spotting is one of the most important aspects of lifting.

• Proper spotting technique is very important when assisting someone lifting a large amount of weight

• Never feel bad about refusing to spot someone if you can not physically handle the weight on the lifters bar or DB.

Questions?