FREE WEIGHT EXERCISES

Question 1

shoulder press pronated points of contact

Answer 1

3p.
2feet, butt

Question 2

shoulder press pronated joint action

Answer 2

shoulder abduction
elbow extension

Question 3

shoulder press pronated muscles

Answer 3

deltoids, triceps

Question 4

shoulder press pronated progression

Answer 4

stand up

Question 5

shoulder press pronated modification

Answer 5

adding points of contact (back pad)

Question 6

shoulder press pronated start

Answer 6

kick weight up, chin to ear height

Question 7

shoulder press pronated end

Answer 7

extend up without locking, wrist aligned with shoulder

Question 8

shoulder press pronated spotting

Answer 8

spotting at the wrist (SAFEST)

Question 9

shoulder press neutral progression

Answer 9

one arm at a hand

Question 10

shoulder press pronated modification

Answer 10

barbel substitution

Question 11

lateral raise spotting

Answer 11

none

Question 12

lateral raise points of contact

Answer 12

2p. 2 feet

Question 13

lateral raise muscle

Answer 13

deltoid

Question 14

lateral raise start

Answer 14

humerus not touching torso

Question 15

lateral raise end

Answer 15

upper arm parallel to floor (exhale)

Question 16

lateral raise prog

Answer 16

add instability

Question 17

lateral raise modification

Answer 17

use machine (because arm can only go in one direction)

Question 18

Arnold press points of contact

Answer 18

3p. butt, 2feet

Question 19

Arnold press start

Answer 19

kick weights up at shoulder in front of body

Question 20

Arnold press end

Answer 20

full extension without locking joint (breathe)

Question 21

Arnold press muscle

Answer 21

deltoid

Question 22

Arnold press joint action

Answer 22

shoulder horizontal abduction
shoulder adduction
elbow extension

Question 23

Arnold press spotting

Answer 23

at wrists

Question 24

Arnold press modification

Answer 24

back pad - points of contact

Question 25

Arnold press progression

Answer 25

alternate arms

Question 26

Bicep curl muscles

Answer 26

biceps

Question 26

Bicep curl points of contact

Answer 26

2p. 2feet

Question 27

Bicep curl modification

Answer 27

barbell

Question 28

Bicep curl progression

Answer 28

unstable surface

Question 29

bicep curl (other name)

Answer 29

standing two handed supinated dumbbell curl

Question 30

bicep curl start

Answer 30

humerus parallel to torso

Question 31

bicep curl end

Answer 31

weights below ears (exhale)

Question 32

bicep curl joint action

Answer 32

elbow flexion

Question 33

hammer curl modification

Answer 33

barbell

Question 34

hammer curl progression

Answer 34

unstable surface

Question 35

hammer curl mod 2

Answer 35

use machine

Question 36

hammer curl progression 2

Answer 36

alternating

Question 37

hammer curl muscles

Answer 37

biceps brachioradialis

Question 38

hammer curl points of contact

Answer 38

2p. 2feet

Question 39

hammer curl start

Answer 39

humerus parallel to torso

Question 40

hammer curl end

Answer 40

stop before elbow goes forward (exhale)

Question 41

hammer curl joint action

Answer 41

elbow flexion

Question 42

Triceps Overhead Extensions muscles

Answer 42

triceps

Question 43

Triceps Overhead Extensions modification

Answer 43

increase points of contact (skull crusher)

Question 44

Triceps Overhead Extensions progression

Answer 44

alternating

Question 45

Triceps Overhead Extensions joint action

Answer 45

elbow extension

Question 46

Triceps Overhead Extensions safety

Answer 46

kick dumbbell over head or on shoulder

Question 47

Triceps Overhead Extensions start

Answer 47

elbow flexed behind the head

Question 48

triceps kickback positioning

Answer 48

weight on side where leg is on the bench

Question 49

Triceps kickbacks joint action

Answer 49

elbow extension

Question 50

Triceps kickbacks points of contact

Answer 50

1p. foot

Question 51

Triceps kickbacks muscles

Answer 51

triceps

Question 52

Triceps kickbacks modification

Answer 52

tricep pushdown

Question 53

Triceps kickbacks progression

Answer 53

2 at same time or/and alternating or/and unstable positioning

Question 54

flat barbell chest press (bench press) spotting

Answer 54

1, 2, 3 go?

Question 55

flat barbell chest press (bench press) modification

Answer 55

seated chest press progression

Question 56

flat barbell chest press (bench press) positioning

Answer 56

shoulder width grip if feet up no arching back

Question 57

flat barbell chest press (bench press) muscles

Answer 57

pectorals anterior deltoids triceps

Question 58

flat barbell chest press (bench press) joint action

Answer 58

shoulder adduction

Question 59

flat barbell chest press (bench press) start

Answer 59

1-2 inch from chest

Question 60

flat barbell chest press (bench press) end

Answer 60

full extension

Question 61

Flat Dumbell Chest Press progression

Answer 61

alternate

Question 62

Flat Dumbell Chest Press spotting

Answer 62

at wrists

Question 63

Flat Dumbell Chest Press finished position

Answer 63

aligned with shoulders

Question 64

dumbbell flys (chest fly) points of contact

Answer 64

5p.

Question 65

dumbbell flys (chest fly) start

Answer 65

2-5 inch above chest

Question 66

dumbbell flys (chest fly) end

Answer 66

extension without locking joint

Question 67

dumbbell flys (chest fly) muscles

Answer 67

pectorals anterior deltoid

Question 68

dumbbell flys (chest fly) modification

Answer 68

pec fly machine

Question 69

dumbbell flys (chest fly) progression

Answer 69

alternate and/or swiss ball

Question 70

Push Up start

Answer 70

on ground hand shoulder height/dorsi flex

Question 71

Push Up joint action

Answer 71

shoulder adduction shoulder extension

Question 72

Push Up modification

Answer 72

on wall as support

Question 73

Push Up progression

Answer 73

bosu ball

Question 74

Bent Over Row Pronated muscles

Answer 74

rhomboid teres major latissimus dorsi bicep posterior deltoids

Question 75

Bent Over Row Pronated modification

Answer 75

machine

Question 76

Bent Over Row Pronated progression

Answer 76

alternate and/or bosu ball

Question 77

Bent Over Row Pronated joint action

Answer 77

shoulder horizontal abduction

Question 78

Bent Over Row Pronated end

Answer 78

bar up between umbilicus and sternum

Question 79

Bent over row neutral difference from pronated

Answer 79

Joint actions

Question 80

Bent over row neutral joint actions

Answer 80

shoulder extensions elbow flexion

Question 81

Bent over row supinated differences

Answer 81

joint action

Question 82

Bent over row neutral joint action

Answer 82

shoulder extension elbow flexion

Question 83

Squat points of contact

Answer 83

2p. 2feet

Question 84

Squat muscles

Answer 84

quad, hamstrings, glutes

Question 85

Squat joint action

Answer 85

hip extension, knee extension

Question 86

Squat modification

Answer 86

hand on wall

Question 87

Squat progression

Answer 87

bosu ball

Question 88

Squat positioning

Answer 88

shoulder width apart arms hips or chest never in front

Question 89

Squat end

Answer 89

thigh lower than para o floor, back flat eyes up

Question 90

Lung (split squat) progression

Answer 90

unstable on back foot

Question 91

Deadlift points of contact

Answer 91

2p. 2feet

Question 92

Deadlift joint action

Answer 92

hip and knee extension same time

Question 93

Deadlift positioning

Answer 93

no round back eyes forward (up) alternating grip

Question 94

Deadlift barbell position

Answer 94

2-3 inch away from skin