Transcript Strength Training Exercises

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 Exercises
Groupings
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Leg Exercises
Chest Exercises
Upper Back Exercises
Shoulder Exercises
Arm Exercises
Midsection Exercises
Neck Exercises
Pre-Performance Checkpoints
Machines
• 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 Checkpoints
Free 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 Performance
Spotting 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 / PullUps
• 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 Performance
Summary
• 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 Performance
Summary
• 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?