Exercise Guide

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exercise Descriptions

cHest

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Flat bencH press

Key Points:

► Keep shoulders back and down (retract and depress).

MistAKes

tiP

FinisH stARt

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incline barbell bencH press/smitH macHine press

Key Points:

► Apply the exact same principles as Flat barbell press.

► Keep in mind that a bar(or even a dumbbell) ONLY exerts force STRAIGHT DOWN. Therefore, the bar must move in a continuous movement, perpendicular to the

ground.

tiP

FinisH

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incline Dumbbell press

Key Points: ► Dumbbells allow for a slightly greater range of motion, take advantage of this. A greater stretch and contraction is beneficial. FinisH stARt

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incline press-Fly

Key Points:

► Press the weight the same way you would on a dumbbell press to the top of the rep.

► For the negative, use the same motion you would use for fly motion to descend to the bottom of the rep with bent elbows.

► This allows you to use slightly heavier weight in the negative-fly portion to isolate the chest. FinisH stARt 1 2 3 4

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macHine cHest press or

“Hammer strengtH” cHest press

Key Points:

► Keep shoulders back and down (retract and depress).

► Apply intention in an inward direction on the bar.

► Use continuous motion, no stop or pause at the top or bottom.

► For maximal muscle recruitment, the spine is in a slightly flexed postion (aka crunch so your low back is flush with the pad), NOT arched.

► A wide foot position helps for stability and safety.

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Dumbbell Fly

Key Points:

► The goal of this exercise is to minimize shoulder and bicep recruitment and maximize pec involvement. To do this, it is necessary on the concentric portion (when contracting) to straighten the arm once you have passed the half way point. The stretch happens with slightly bent elbows for safety and increased stretch on the pec. As you ascend to the top of the movement, gradually straighten your arms and contract the chest maximally without allowing the dumbbell to pass inside the shoulder joint. Passing this point with essentially cease and tension in the pec muscles.

► Same execution on flat or incline. Always remember to keep the arch of the movement exactly perpendicular to the ground.

FinisH stARt 1

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macHine Fly/cable Fly

Key Points:

► Grasp the cables in both hand and walk slightly forward so that the weight stack is elevated when you are in a fully outstretched position (arms extended behind you). This will ensure continuous tension during the movement.

► The execution is very similar to dumbbell fly except that the bottom of the rep should finish about 2 inches in front of your thighs.

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supporteD Dips/macHine Dips

Key Points:

► Abs in a crunched position. Knees slightly in front of you and bent.

► As you descend to the bottom of the rep, pull shoulders back to ensure maximal stretch in pecs and not overstretch the shoulder.

► Always employ a 4 second negative and ensure a maximal stretch at the bottom.

► Avoid locking elbows at the top. Instead, try squeezing your hands inward, toward each other. This will increase tension on the pecs and prevent the “rest” that

happens at the top.

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exercise Descriptions

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seateD siDe lateral Dumbbell raise

Key Points:

► Abdominal wall is shortened (crunched), while upper back is extended up straight. Keep your chin tucked back.

► Prevent any extending of your spine (aka sitting up taller or leaning backward), this will ensure that you keep continuous tension on your delts.

► Movement (swinging) does NOTHING beneficial. It will not increase your range, although it may give the appearance of such. Learn to do things right, NOW. It will pay off long term.

► Raise with your elbows first. Avoid trying to lift with the hands of wrist first.

► The arms must be rigid. There is no movement at the elbow joint.

► ***As an advanced technique and intensifier, this movement may also be done with fully locked out elbows (squeeze tricep). This is done with minimal weight and very strict form. The benefit is that it removes tricep involvement, and takes the weight further from the body applying additional stress on the muscle.

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Front Dumbbell raise

Key Points:

► The same key points as seated side lateral apply here.

► The movement is directly in front of the shoulder joint. Not in, not out. The body moves most efficiently in straight lines.

► **You may also see this exercise done by extending in front you of, then subsequently bringing the dumbbells together to touch in front of the eyes. This is an advanced technique to improve activation of the front delt and pec.

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bent over Dumbbell lateral raise

Key Points:

► Upper body parallel with the ground. Keep the spine straight.

► Relax the arms and “protract” the shoulders. (the opposite of REtract, Retract means to pull shoulder blades back-pinch them together. Therefore, PROtract is pushing them forward). You will find it incredibly difficult to maintain this protraction at first. Keep at it. It is essential for isolation.

► Maintain slight bend in the elbow, and keep the hands in line with your chin the entire rep.

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reverse pec Deck (rear Delt macHine Fly)

Key Points:

► Same execution as Bent Over Dumbbell Laterals except seated upright in a reverse pec fly machine.

► Avoid pulling your shoulder blades together and pulling with your back.

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Dumbbell sHoulDer press

Key Points:

► Maintain a slightly “retracted” position of the shoulder blades to avoid slouching your shoulders forward.

► Keep the spine very erect while preventing any back “arch” by contracting your abdominals. This should keep you pressing in the proper plane(directly above your head. *Arching the back shifts emphasis to a different plane of movement and therefore different muscle (pec).

► To ensure you are in the absolute optimal position for shoulder recruitment, keep your forearm exactly perpendicular(90degrees) to the floor through the ENTIRE rep. (ex/your wrist is always directly above your elbow, never in, never outside).

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exercise Descriptions

back

GeneRAl PRinciPles: ► The spine should be as close to neutral as possible, with slight “extension” of the lumbar and mid back regions. (Never rounded or slouched forward). ► A FULL range of motion is a function of the protraction and retraction of the scapula(shoulder blades) NOT just an arm movement.

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straigHt arm pullDown

Key Points:

► Grasp the bar shoulder width or wider. Using an overhand or neutral grip, elbows are slightly bent, and remain this way through the entire duration of the set.

► For a maximum ROM, start with your body bent at the waist to atleast 45-degrees or further. Allow the arms to come up over your head, while maintaining a flat or slightly arched back.

► Contract the lat muscles and slowly pull the bar toward your thigh. Maintain a rigid, slightly bent arm. The ark of the movement should be large and far away from your body.

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bent barbell row

Key Points:

► Bend over to 45-degrees or low and maintain this position throughout the set.

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one arm Dumbbell row

Key Points:

► Support one arm and knee on a bench while the other foot is on the floor.

► The idea for ideal isolation is to shift your body weight so that you are minimally supported by your lower half. Your center of gravity should be somewhere in your upper abdomen or chest. This position forces the working muscle to support the dumbbell you are about the row. Instead of that additional load be supported by your larger muscles (core and legs).

► With very minimal body movement, protract, and then retract the shoulder and finish by bringing the elbow behind you. The chest shoulder remain stationary and allow for only minimal rotation at the torso. Some movement is natural. Just don’t overdo it, especially on the negative portion of the rep.

MistAKes

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supporteD row (incline bencH or macHine)

Key Points:

► Lean against the pad with your chest. For this exercise, more of your chest should

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assisteD wiDe grip pull ups

Key Points:

► While maintaining a neutral spine position or slightly arched, grasp the wide handles using an overhand grip.

► Pull yourself up while trying to maintain a perpendicular angle between your forearm and the ground. Elbows pull straight down to the ground, not forward or back.

► Allow for a maximum stretch at the bottom and full contraction at the top

MistAKes

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wiDe grip pullDown

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reverse grip pullDown

(incline bencH reverse grip pullDown)

Key Points:

► Using an underhand grip, slightly wider than shoulder width pull the bar down to your lower chest. Focus on driving your elbows behind you and down to the ground while driving your chest up toward the bar to meet it.

► Remember to maintain a slight back arch.

Shoulders are retracted NEVER slouched forward when finishing the reps.

► Try to avoid letting your elbows flare out. Keeping them in close to the body will allow for greater contraction and tension.

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seateD cable row

Key Points:

► Sit tall and erect to avoid any spinal flexion (rounding).

► Keep your chest up, do not slouch.

► The shoulders should remain above, or slightly in front of the hips. Never behind

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exercise Descriptions

PHOTOGRAPHY BY RICK SCHAFF

biceps

GeneRAl PRinciPles:

► Maintain a tall and erect posture throughout. Never allow shoulders to slouch or round forward. Always try to maintain a neutral head position, looking straight ahead.

► When the tricep is contracted, the biceps is fully lengthened. This is a key point to learn when trying to achieve a FULL ROM. This point of any exercise is most vulnerable to injury, control is a MUST.

► The elbow joint is a hinge joint. Meaning it moves in one single axis. There is very minimal need for shoulder movement when trying to isolate the bicep. So, keep the upper arm stationary.

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seateD Dumbbell curl

Key Points:

MistAKes

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barbell curl

Key Points:

► Using an underhand grip, grasp a straight bar slightly wider than shoulder width.

► Extend and contract the triceps at the bottom of the rep before beginning the movement. You will notice that in order for you to contract the triceps, your arms will have to be slightly in front of you (or the bar would hit your thighs). This will let you know you are in the exact starting position you want to be in.

► Curl the weight without moving the upper arm.

► Keep the ab wall tight and contracted to avoid any swing or backward lean.

► This position will ensure optimal tension and isolation of the biceps.

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preacHer curl (macHine curl)

Key Points:

► Assume a shoulder width grip.

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cable curl

Key Points:

► Using a single handle attached to a low cable. Face away from the apparatus and maintain tall posture, shoulders square and back.

► The arm should be allowed to hang slightly behind you (the elbow 2-3inches behind the shoulder).

► At the bottom of the rep, contract the triceps.

► Contract with biceps, keep elbow back and minimize movement at upper arm.

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two-arm HigH cable curl

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straigHt bar reverse grip cable curl

Key Points:

► Hands shoulder width, overhand grip.

► Stand 6 inches from apparatus, elbows in close to your sides.

► Curl up and hold for a one second squeeze at the top.

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exercise Descriptions

triceps

► Always keep tall posture, chest up, shoulders back.

► For a maximum shortening of the triceps, the elbows must be behind you.

► For maximum power and strength, the elbows must be in slightly in front of you.

► Maximum range of motion requires that your forearm to touch your biceps on every rep. Full extension is one of those grey areas that I will leave as such. If you feel you are under complete control and have healthy joints, then locking out is fine. Under all other circumstances, locking out is not recommended. It is also recommended to

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tricep cable kickback

Key Points:

► This exercise may be done standing tall or bent over at the waist.

► Pull elbow(s) behind you, keeping back flat and chest tall

► Extend arm(s) until straight ensuring the elbow stays as far behind you as possible without making you twist at the waist

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overHeaD cable tricep extension

Key Points:

► From a position that is slightly bent over at the waist, flat back. Start with the forearms touching the biceps.

► Extend the arms until the triceps completely contract.

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lying triceps extension

Key Points:

► Holding a cambered bar shoulder width, start with the bar at hairline level.

► Extend the bar slightly behind you so as to maintain continuous tension

(again, extending the bar straight up will only direct force/tension through the joints).

► This may be done on a decline, flat or incline bench for variety. Use flat or slightly inclined for this program.

incline

Flat

FinisH FinisH

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macHine Dip

Key Points:

► Maintain proper posture with chest up, shoulders back.

► Ensure to use a weight that is manageable and allows you to feel the contraction.

► Let the machine guide your movement while applying the rules of triceps training.

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close grip bencH press

Key Points:

► Grab a straight bar slightly outside shoulder width.

► Keep the elbows “high” (shoulder level), not tucked down by your sides.

► Descend until forearms touch biceps, then push up by contracting your triceps and preventing any extraneous movement.

NOTE**-This is the same execution for close grip pushups.

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exercise Descriptions

QuaDs

When working your quads, one of the greatest considerations is the amount and degree of movement at the knee joint (called extension, and flexion). Keep the spine

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sQuats

Key Points:

► Standing under a straight bar with it resting on your upper back, take a shoulder width stance and descend to the bottom of the rep under perfect control.

► Contract the quads on the negative (eccentric) portion of the rep and maintain contraction until you reach the bottom. At this point, quads STILL contracted (to relax at this point in the range puts the joints under unnecessary stress), push the ground away from you and ascend to the top of the rep.

► Intention for quad training comes in the form of an outward “shove” against the ground. Literally just push your heals outward against the ground (without moving). You will feel the entire outer half of your leg contract. To do this while performing a rep will increase muscular activation dramatically.

► Heals down, push with entire foot(evenly distributed weight). If you have a hard time keeping heals down(height is often a factor), elevating your heals is by no means cheating or less effective.

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Hack sQuat

Key Points:

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leg press

Key Points:

► All of the key points of hack squats apply here as well. Simply ensure you keep proper posture and chest up. Avoid slouching or putting your neck/face forward.

► Continuous tension, and full reps is a must. If you cant do full reps, the weight is too heavy.

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barbell lunges

Key Points:

► Standing under a straight bar as you would for a squat, bar across your upper back.

► Take a comfortable step forward, once that food is planted firmly, bend the back leg until that knee barely touches the ground.

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walking lunge

Key Points:

► Execution will be very similar to the barbell lunge except that you will now step forward from on lunge onto the next.

► Keep weight forward over the front leg at all times.

► Control on the negative portion of the rep will ensure safety and maximum tension and benefit.

MistAKes

stARt FinisH

Do not let your knee go further then your toe.

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bulgarian split sQuat

Key Points:

► This is a lunge, resting the back leg on a bench or box to eliminate assistance but aid in balance.

► Facing away from a flat bench, place one foot about 12-18 inches from the bench

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leg extension

Key Points:

► The key here is to keep ankles, knees, hips in a straight line. Patella (knee cap) pointed directly to the ceiling. This is typically easy to do for most when the legs are extended, but at the bottom of the rep, the hips and knees tend to “roll out”. Try to keep the knees in a straight line with hips/ankles by holding the inner thighs tight.

► For optimal quadriceps development a maximal range of motion is ideal. Full stretch and full controlled extension.

► It is essential to initiate with the working muscle! In this case the quadriceps.

► Try to hold your butt to the seat as best as you can. Allowing your butt to lift off the seat when initiating the movement will decrease your quad activity and shorten your range of motion.

► REMEMBER: the quad not only functions to extend your knee, but also to flex your hip. Therefore holding yourself with your own muscular power (not leaning on a back pad) in a tall position, with a slightly arched low back(chest up) with actually activate the quad from both ends. Ensuring maximal shortening of the muscle.

tiP

FinisH

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exercise Descriptions

Hamstrings

In typical athletic training and muscle building, most people tend to neglect one of the primary functions of the hamstrings group of muscles. Hip Extension! We all overly

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lying leg curl

Key Points:

► Lying face down on a hamstring curl machine, keep your toes pointed directly toward the floor. Do not allow for any type of rotation (internal or external).

► To Maximally shorten the hamstrings, we must first place the hips into a position of extension. This requires that we elevate the chest off the pad slightly and thrust the pelvis forward into the pad. You will know your pelvis is in extension when your glutes are fully contracted. This position must be maintain during the entire length of the set, while curling the leg.

► When your hips are in extension, you will notice that you naturally do not push your knees into the pad at all. In fact, just the opposite. You will find that your knees are slightly elevated off the pad at all times.

► Once into this position, the reps will appear to be much shorter, but the contraction of the muscle will be significantly greater.

► To extend the set, once you have fatigued the muscle while in a position of hip extension, simply allow your butt to lift slightly and drop your chest back to the pad. The will allow you to continue the set without having to drop the weight.

Hip extension

Hip Flexion

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seateD leg curls

MistAKes

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stiFF leg DeaDliFt

Key Points:

► Using a straight bar or dumbbells, stand tall with toes elevated on a 1inch block or plate.

► Keeping your back flat, slowly bend from the waist until you feel a comfortable stretch in your hamstrings. At this point, driving your heels into the ground, stand back up to the starting position using forceful contraction of the hamstring muscle.

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leg press-Feet wiDe anD HigH

Key Points:

► On a 45-degree leg press, place your feet high (comfortably high, not excessive)

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one leg-leg press

Key Points:

► Place one leg in the middle of the platform, slightly toward the top. The other leg comfortably down inside the apparatus.

► The same principles as standard leg press apply here.

► Lower the weight under control and push forcefully with your heel. Stop short of locking out your knee.

► Descend until you feel your glute and low back start to leave the seat, this is too far. Try to hold yourself down so as to prevent this back rounding.

► Use the angle of back pad that is closest to the ground to allow for greater range of motion.

stanDing one-leg curl

Key Points:

► This may be one of the easiest exercises to learn the concept of contracting with hip extension.

► Resting one knee on the machine, the other leg straight and prepared to curl.

Keeping your chest up and preventing any type of forward lean or bend at the waist, thrust your hips forward until you feel your glutes contract.

► Once you have achieved this position, curl your leg up with controlled force.

► Keep continuous tension on the negative portion of the rep, before coming back up into contraction.

► It is imperative to keep the hips forward and glutes contracted through the entire rep. The natural tendency will be to allow your butt to kick backward into flexion (this makes the movement easier and takes tension off the hamstrings.