Free Weight Exercises Flashcards
(19 cards)
Shoulder Press Pronated
Points of Contact: 3, seat and 2 feet
Adjustments: legs kick up the weights
Start point: DB between chin and ear
End Point: wrist in line, elbow extended
Joint Action: elbow extension, shoulder abduction
Major mover(s): deltoid, triceps and a bit of pectorals
Breathing: on exertion
Spotting: at the back at the level of the wrist
Shoulder Press Neutral
Points of Contact: 3, buttocks and 2 feet
Adjustments: leg kicks up weight
Start point: DB between chin and ear
End Point: arm fully extended
Joint Action: elbow extension, shoulder flexion
Major mover(s): deltoid, triceps, bit of pecs
Breathing:
Spotting: at the back level of wrist
Lateral Raise
Points of Contact: 2, feet Adjustments: feet shoulder width apart, toes pointed forward Start point: DB in each hand at hip level End Point: humerus parallel to floor Joint Action: shoulder abduction Major mover(s): deltoid Breathing: on exertion Spotting: back, at wrist level
Arnold Press
Points of Contact: 3, buttocks and 2 feet
Adjustments: kick weights up, one fluid motion
Start point: front of body at chin level
End Point: arm fully extended
Joint Action: shoulder horizontal abduction, shoulder abduction, elbow extension
Major mover(s): deltoid, triceps
Breathing: on exertion
Spotting: at the back at wrist level
Standing Two-Handed Supinated Dumbbell Curl
bicep curl
Points of Contact: 2, feet Adjustments: feet shoulder width apart, toes pointed forward Start point: DB at hip level End Point: just before elbow moves forward Joint Action: elbow flexion Major mover(s): biceps Breathing: on exertion Spotting: No spotting
Hammer Curl
Points of Contact: 2, two feet Adjustments: shoulder width apart, toes pointed forward, hands in neutral position Start point: DB side of body End Point: just before elbow moves forward Joint Action: elbow flexion Major mover(s): biceps, brachioradialis Breathing: on exertion Spotting: no spotting
Triceps Overhead Extension
Points of Contact: 3, 2 feet buttocks Adjustments: dominant hand at base of dumbbell, other hand on top of it or on shaft Start point: DB behind head End Point: Elbow extended Joint Action: elbow extention Major mover(s): triceps Breathing: on exertion Spotting: no spotting Mod: skull crusher (lying on back)
Triceps Kickback
Points of Contact: 1, 1 foot
Adjustments: one knee on seat hand of same side hold seat as well dumbbell in other hand
Start point: humerus parallel to floor DB close to shoulder as much as possible
End Point: elbow fully extended with slight kickback
Joint Action: Elbow extention, slight shoulder extention
Major mover(s): triceps
Breathing: on exertion
Spotting: no spotting
Flat Barbell Chest Press (Bench Press)
Points of Contact: 5
Adjustments: eyes aligned with bar, bar aligned with chest, hands shoulder width apart
Start point: 1 inch from chest
End Point: arm extended
Joint Action: horizontal shoulder adduction, elbow extention
Major mover(s): pectoral, triceps, anterior deltoid
Breathing: on exertion
Spotting: at the back, alternating grip, communicate with client
Flat Dumbbell Chest Press
Points of Contact: 5
Adjustments: make sure feet flat on floor
Start point: DB 1-2 inch above chest
End Point: arm extended, wrist aligned with shoulders
Joint Action: horizontal shoulder adduction and elbow extention
Major mover(s): pecs, anterior deltoid, triceps
Breathing: on exertion
Spotting: at wrist
Dumbbell Flys (Chest Flys)
Points of Contact: 5 Adjustments: Start point: arms out DB 1-2 inches above chest End Point: wrist aligned with shoulder Joint Action: horizontal shoulder adduction Major mover(s): pecs, anterior deltoid Breathing: on exertion Spotting: at the wrists
Push Up
Points of Contact: 2 Adjustments: lying prone, hands at height of shoulder, shoulder width apart, dorsiflex the feet Start point: 1-2 inch of the floor End Point: elbows extended Joint Action: shoulder horizontal adduction, elbow extention Major mover(s): pecs, anterior deltoids, triceps Breathing: Spotting: no spotting
Bent Over Row Pronated
Points of Contact: 2, feet Adjustments: feet shoulder width apart, toes pointed forward, bend at hip and knees Start point: bar at tibial tuberosity End Point: bar at umbilicus Joint Action: shoulder horizontal abduction, elbow flexion Major mover(s): lat dorsi, rhomboids, teres major, middle trapezius, biceps, posterior deltoids Breathing: on exertion Spotting: no spotting
Bent Over Row Neutral
Points of Contact: 2 Adjustments: feet shoulder width apart, toes pointed forward, knee and hip bent Start point: barbell at tibial tuberosity End Point: bar at umbilicus Joint Action: elbow flexion, shoulder extension Major mover(s): lat dorsi, middle trapezius, posterior deltoid, rhomboids, teres major and biceps Breathing: on exertion Spotting: no spot
Bent Over Row Supinated
Points of Contact: 2 Adjustments: shoulder width apart, toes pointed forward, knee and hip bent Start point: bar at tibial tuberosity End Point: bar at umbilicus Joint Action: shoulder extension, elbow flexion Major mover(s): lat dorsi, middle trapezius, posterior deltoid, rhomboids, teres major, biceps Breathing: Spotting: no spot
Squat
Points of Contact: 2 Adjustments: feet shoulder width apart, toes pointed forward, hands on shoulders or hips Start point: hips below parallel level End Point: standing up Joint Action: knee and hip extension Major mover(s): glutes, quads, hamstrings Breathing: Spotting: no spotting
Lunge (Split Squat)
Points of Contact: 2 Adjustments: down on one knee 90 degree flexion in both knees and hips, hands on shoulders Start point: 1 inch of the floor End Point: standing Joint Action: knee and hip extension Major mover(s): glutes, quads and hamstrings Breathing: Spotting: no spot
Deadlift
Points of Contact: 2
Adjustments: feet shoulder width apart, toes forward, alternating grip, dominant hand is pronated, bar 1-2 inches from shin arms fully extended chest out eyes on the horizon
Start point: knees & hip bent
End Point: fully extended
Joint Action: knee, hip extension
Major mover(s): glutes, quads, hamstrings
Breathing:
Spotting: no spotting
No modification or progression because this leads to power lifting
Step Up
Points of Contact:2 Adjustments: 1 knee flexed on the bench Start point: knee and hip bent End Point: knee and hip fully extended Joint Action: knee hip extension Major mover(s): glutes, hamstrings and quads Breathing: Spotting: no spotting Mod: bring step lower
