Practicum 5 - Upper Body Flashcards
Barbell Bench Press: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* hands outside shoulder width
* pinch shoulder blades together
* lower in straight line to base of sternum
* push up by pushing into the bench, driving feet into the floor
Spotting:
* help lift bar
* help rerack
* spot elbows
* be able to grab bar quickly with alternante grip
Muscles:
* PECTORALIS MAJOR
* anterior deltoid
* triceps
* biceps
Contraction:
Eccentric = downward
Concentric = upward
Breathing:
inhale down, exhale up
Modifications:
Regression = with just a pole/stick or smith machine
Progression = up weight
Dumbell Bench Press: Demonstration, Contraindication, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* pick up from floor using neutral grip (palms in), place on crease of hip and sit on bench
* lay back, keep weights close to chest
* press and lock out at top
* lower weights, handles should be at chest level
* contract chest to push back up
Contraindications:
Don’t drop weight to the side unless experienced, left knees, rest weight, roll up
Spoting:
* spot elbows not weight
Muscles:
* pectoralis major
* anterior deltoid
* biceps
* triceps
* serratus anterior
Contraction:
Eccentric = downward
Concentric = upward
Breathing:
In, then down, out and up
Modifications:
Regression = incline bench
Progression = up weight
Dumbell Flyes: Demonstration, Contraindication, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* pick up with neutral grip
* place on hip crease and sit on bench
* press up to locked out
* squeeze shoulder blades together and unlock elbows
* lower laterally, slowly
* at chest level, squeeze pecs together and return to top
* don’t let dumbells touch
Contraindication:
don’t lower too much to the point of pain or discomfort
Spotting:
Spot elbows
Muscles:
* STERNAL HEAD OF PECTORALIS MAJOR
* anterior deltoid
* biceps (stablizer)
Contraction:
Eccentric = lowering
Concentric = squeezing up
Breathing:
breath, then open close
Modifications:
Regression = more upright
Progression = lower, heavier
Cable Flyes: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* set up both cables at or slightly above shoulder height
* grab both handles in neutral grip
* step forward, standing centred between both cables
* split stance
* press handles to lock out flexing pecs and locking out elbows
* slight bend in elbows, using only shoulder joint to stretch pecs outwards
* flex pecs, bring handles together at chest height
Spotting:
minimal
Muscles:
* Pectoralis major
* deltoid
* triceps
Contraction:
Eccentric = outward
Concentric = inward
Breathing:
its not that deep im over this figure it out
Modifications:
Regression = without wieght at first
Progression = increase ROM
Dumbell Overhead Press: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* set up bench at 90 degrees
* pick up weight with neutral grip (palms in), place on knees
* kick knees up controlled in order to get weights to shoulders
* rotate palms to face forward
* deep breath, press the dumbbells overhead by extending elbows and contracting deltoids
* lower back, arms at 90 degrees or lower based on limb length
Spotting:
Elbows not weight
Muscles:
* anterior deltoid
* lateral deltoid
* triceps
Contraction:
Eccentric = lowering down
Concentric = pushing up
Breathing:
same as everything just figure it out
Modifications:
Regression = lower weight
Progression = standing
Dumbell Lateral Raises: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstrations:
* stand straigh uo with dumbells at side
* palms facing body
* slowly raise on side to shoulder height
* dont let wrist go above shoulders or else putting tension on front delts instead of side delts
* pause at top, slowly lower
* don’t let dumbells touch body
Spotting:
spot arms
Muscles:
* LATERAL DELTOID
* minimal anterior and posterior deltoids
* upper trapezius
* supraspinatus
* serratus anterior
Contraction:
Eccentric = lowering
Concentric = raising
Breathing:
deep breath
Modifications:
Regression = bands or lighter weight
Progression = front raises
Lat Pull-Down: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* attatch wide grip handle to machine
* grab the handle with pronated grip (overhand)
* depress the shoulder blade, then flex the elbow while extending the shoulder
* Pull handle towards body until elbows in line with torso
* slowly lower handle back to starting position under control
Spotting:
ready to grab weight
Muscles:
* latissimus dorsi
* biceps
* rear deltoids
* rhomboids
* trapezius
Contraction:
Eccentric = raising
Concentric = pulling
Breathing:
in on pull, out on release
Modifications:
Regression = lighter weight
Progression = wide arm pull ups
Seated Cable Row: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* close grip bar or v bar to seated cable machine
* neutral grip (palms in)
* legs slightly bent, back straight, lift slightly up by pulling shoulders back
* pull handles into stomach, squeeze shoulder blades together, pause, and lower
Spotting:
minimal
Muscles:
* latissimus dorsi
* rhomboids
* trapezius
* biceps
Contraction:
Eccentric = extending
Concentric = pulling
Breathing:
in on pull, out on release
Modifications:
Regression = lower weight
Progression = upside down push ups/ australian push ups
Bent-Over Row: Demonstration, Contraindications, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* standing with double over hand grip
* hinge at hips until torso is almost paralell to floor
* drive elbows behind body while retracting shoulder blades
* pull towards belly button until touching body, slowly lower
Contraindications:
non flat back will hurt duh
Spotting:
minimal, just drop it
Muscles:
* latissimus dorsi
* middle and lower trapezius
* rhomboids
* posterior deltoid
Contraction:
Eccentric = lowering
Concentric = pulling
Breathing:
in on pull, out on down
Modifications:
Regression = dumbells
Progression = increase weight
Hyper Extensions: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* set up with feet anchored, padding at hips, torso roughly perpendicular to legs at a 45 degree angle
* begin hinged with arms crossed
* squeeze glutes to extend to a straight position
Spotting:
none
Muscles:
* gluteus maximus
* hamstrings
* erector spinae
Contraction:
Eccentric = lowering
Concentric = coming up
Breathing:
in on up, out on down
Modifications:
Regression = hands behind head
PRogression = round back or add weight
Good Mornings: Demonstration, Contraindications, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* set bar below shoulder height, safties just above hip height
* Set hands equidistant apart, step underneath, position the bar on traps
* unlock knees, hinge back into hips while keeping your spine neutral
* Drive through the whole foot as you extend the hip back to the starting position
Contraindications:
watch out, don’t fuck up your back
Spotting:
grab bar
Muscles:
* gluteus maximus
* hamstrings
* erector spinae
Contraction:
Eccentric = lower
Concentric = raising
Breathing:
brace core before performing movememnt
Modifications:
Regression = body weight
Progression = single leg
Upright Rows: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* hold barbell with overhand grip, hands slightly closer than shoulder width
* back straight, eyes forward
* lift straight up, keeping it close to your body, up to chest height almost to chin, elbows out
* pause then lower
Spotting:
elbows?
Muscles:
* Trapezius
* Deltoids
* Biceps
* Upper Back
* Core
Contraction:
Eccentric = lowering
Concentric = pulling
Breathing:
just do it
Modifications:
Regression = bands
Progression = heavier
Barbell Curls: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* hands around shourlder width, underhand grip
* standing, feet together, back straight, arms fully extended, bar not touching body
* elbows tucked in sides, slowly curl up
* squeeze hard at top, slowly lower
Spotting:
minimal
Muscles:
* biceps
* brachialis
Contraction:
Eccentric = lowering
Conccentric = curling
Breathing:
brace
Modifications:
Regression = use bands
Progression = heavier, one arm
Dumbell Curls: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* hold dumbells with palms facing forward, standing straight
* bend elbows slightly, keeping tension on biceps
* slowly curl
* squeeze biceps, then slowly lower
Spotting:
minimal, just drop it
Muscles:
* biceps
* brachialis
* brachioradialis
Contraction:
Eccentric = lowering
Concentric = curling
Breathing:
brace and just do it
Modifications:
Regression = use bands
Progression = heavier
Preacher Curls: Demonstration, Spotting, Muscles, Contraction, Breathing, & Modifications
Demonstration:
* place elbows on pad
* hands shoulder width apart
* slowly curl, squeeze, then lower
Spotting:
minimal
Muscles:
* long head of biceps
Contraction:
Eccentric = lowering
Concentric = curling
breathing:
just breath
Modifications:
Regression = standing dumbell curls
Progression = heavier
