TOTAL BODY: POWER/EXPLOSIVE EXERCISES

Referring to Chapters 12-14

TOTAL BODY: POWER/EXPLOSIVE EXERCISES

PREDOMINANT MUSCLES INVOLVED Name Description of the concentric action Muscle group/ body area Muscle(s)

gluteals _{• gluteus maximis} hip extension

hamstrings _{• semimembranosus} • semitendinosus • biceps femoris

knee extension quadriceps _{• vastus lateralis} • vastus intermedius • vastus medialis • rectus femoris ankle plantar flexion calf _{• soleus} • gastrocnemius shoulder flexion and abduction

shoulders _{• anterior and} medial deltoids shoulder girdle elevation upper shoulder/ upper back • trapezius (upper portion) Power Snatch

elbow extension upper arm (posterior)

• triceps brachii

Power clean Same as Power snatch, but the concentric action does NOT include elbow extension

Hang Clean Same as Power snatch, but the concentric action does NOT include elbow extension

LOWER BODY: HIP/THIGH (MULTI-JOINT) EXERCISES

*Denotes an exercise that requires a spotter; the muscle group(s) emphasized in this exercise are in bolded italics.

PREDOMINANT MUSCLES INVOLVED Name Description of the concentric action Muscle group/ body area Muscle(s)

gluteals _{• gluteus maximis} hip extension

hamstrings _{• semimembranosus} • semitendinosus • biceps femoris * Front Squat

knee extension quadriceps _{• vastus lateralis}

• vastus intermedius • vastus medialis • rectus femoris

gluteals _{• gluteus maximis}

hip extension hamstrings • semimembranosus • semitendinosus • biceps femoris * Back squat

knee extension quadriceps

• vastus lateralis • vastus intermedius • vastus medialis • rectus femoris Deadlift Same as Front and Back squat

Leg press/hip sled (machine)

Same as Front and Back squat

Same as Front and Back squat, but with the addition of: * Lunge

hip flexion

ankle plantar flexion

hip flexors (of the trailing leg) calf (of the leading leg)

• rectus femoris • iliopsoas • soleus

LOWER BODY: HIP/THIGH (SINGLE-JOINT)

EXERCISES

The muscle groups emphasized in this exercise are in bolded italics. PREDOMINANT MUSCLES INVOLVED Name Description of the concentric

action Muscle group/ _{body area} Muscle(s)

gluteals _{• gluteus maximis}

hip extension

hamstrings _{• semimembranosus}

• semitendinosus • biceps femoris Stiff-leg deadlift

spinal extension spinal erectors _{• erector spinae}

Leg (knee) Extension (machine)

knee extension

quadriceps _{• vastus lateralis} • vastus intermedius • vastus medialis • rectus femoris

Leg (knee) curl (machine)

knee flexion hamstrings _{• semimembranosus} • semitendinosus • biceps femoris

LOWER BODY: CALF (SINGLE-JOINT) EXERCISES

The portion of the calf emphasized in these exercise are in bolded italics. PREDOMINANT

MUSCLES INVOLVED Name

Description of the

concentric action _{Muscle group/} body area Muscle(s) Seated calf (heel) raise (machine) Ankle plantar flexion calf _{• soleus} • gastrocnemius Standing calf (heel) raise (machine)

Same as seated calf (heel) raise _{• soleus}

UPPER BODY: CHEST (MULTI-JOINT) EXERCISES

* Denotes an exercise that requires a spotter

PREDOMINANT MUSCLES INVOLVED Name Description of the concentric action Muscle group/ body area Muscle(s)

chest _{• pectoralis major} shoulder trans-

verse (horizontal) adduction

shoulders _{• anterior deltoid}

scapulae _{• serratus anterior} scapular abduction

(protraction)

chest _{• pectoralis minor} * Flat bench

Press (bar)

elbow extension upper arm (posterior)

• triceps brachii

* Incline bench press (bar)

Same as Flat bench press (bar)

* Flat bench press (dumbbell)

Same as Flat bench press (bar)

* Incline bench press (dumbbell)

Same as Flat bench press (bar)

Vertical chest press (machine)

UPPER BODY: CHEST (SINGLE-JOINT) EXERCISES

* Denotes an exercise that requires a spotter

PREDOMINANT MUSCLES INVOLVED Name Description of the concentric action Muscle group/ body area Muscle(s)

chest _{• pectoralis major} shoulder trans-

verse (horizontal) adduction

shoulders _{• anterior deltoid}

scapulae _{• serratus anterior} Pec deck

(machine)

scapular abduction (protraction)

chest _{• pectoralis minor}

* Flat

dumbbell fly

Same as Pec deck (machine)

* Incline dumbbell fly

UPPER BODY: UPPER BACK (MULTI-JOINT) EXERCISES

PREDOMINANT MUSCLES INVOLVED Name Description of the concentric action Muscle group/ Body area Muscle(s) Shoulder adduction Upper back • latissimus dorsi

• teres major

Scapular adduction Upper, middle back • middle trapezius • Rhomboids Back • Latissimus dorsi • Teres major

Shoulder extension

shoulders • Posterior deltoid

Lat pulldown (machine)

Elbow flexion Upper arm (anterior)

• Brachialis • Biceps brachii • brachioradialis

Bent over row Same as Lat pulldown (machine), but the concentric action does NOT include shoulder adduction

One-arm Dumbbell row

Same as Lat pulldown (machine), but the concentric action does NOT include shoulder adduction

UPPER BODY: SHOULDER (MULTI-JOINT) EXERCISES

PREDOMINANT

MUSCLES INVOLVED

Name Description of the concentric action Muscle group/ Body area Muscle(s) Shoulder abduction shoulders ♦ anterior and

medial deltoids Upper shoulder/ upper back ♦ trapezius Scapular upward rotation

scapulae ♦ serratus anterior

Shoulder press (machine)

Elbow extension Upper arm

(posterior) ♦ triceps brachii

*

shoulder

press (bar) Same as Shoulder press (machine)

*

shoulder press

(dumbbell) Same as Shoulder press (machine) Shoulder abduction shoulders

♦ anterior, medial, and posterior deltoids Upper shoulder/ Upper back ♦ trapezius Scapular upward Rotation (abduction) Scapulae ♦ serratus anterior Upright row

Elbow flexion Upper arm (anterior)

♦ brachials ♦ biceps brachii ♦ brachioradialis

*

Denotes an exercise that requires a spotter

UPPER BODY: SHOULDER (SINGLE-JOINT) EXERCISES

PREDOMINANT MUSCLES INVOLVED Name Description Of the Concentric action Muscle group/

Body area Muscle(s)

Front shoulder raise

Shoulder flexion shoulders ♦ anterior deltoid

Side shoulder raise

Shoulder abduction shoulders

♦ medial deltoid Bent over Shoulder raise Shoulder transverse (horizontal) abduction

shoulders ♦ posterior deltoid

UPPER BODY: BICEPS (SINGLE-JOINT) EXERCISES

PREDOMINANT MUSCLES INVOLVED Name Description Of the Concentric action Muscle group/ Body area Muscle(s)

Biceps curl (bar) Elbow flexion Upper arm (anterior) ♦ brachialis ♦ biceps brachii ♦ brachioradials Biceps curl (dumbbell) Elbow flexion Forearm supination Upper arm (anterior) ♦ brachialis ♦ biceps brachii ♦ brachioradials Biceps curl (hammer)

Same as Biceps curl (bar)

♦ brachialis* ♦ biceps brachii ♦ brachioradialis

The elbow flexors emphasized in these exercises are in bolded italics.

*The “Free Weight and Machine Exercise Techniques” videotape and DVD incorrectly states that the muscle emphasized in this exercise is the brachioradials.

UPPER BODY: TRICEPS (SINGLE-JOINT) EXERCISES

PREDOMINANT MUSCLES INVLOVED Name

Description Of the

Concentric action Muscle group/ Body area

Muscle(s) * lying (supine)

Triceps extension

Elbow extension Upper arm (posterior)

♦ triceps brachii

* seated dumbbell Overhead extension

Same as Lying (supine) triceps extension Triceps pushdown

(machine)

Same as Lying (supine) triceps extension