Muscles Used - Pectoralis Major, Deltoids, Triceps.
Instructions - the athlete should be lying down on the bench with their head under the bar. The feet are to be flat on the floor and butt is in contact with the bench at all times. Grip the bar at about shoulder width apart. Lower the bar until it touches the chest near the nipple line. Explode upward with the bar moving upward away from the chest in an arc motion.
Avoid - Bouncing in the bar off your test. Raising your feet off the ground.
Instruction - From the inclined position follow the method described by the bench press.
Avoid - Bouncing the weight off chest. Raising the hips off the bench. Lowering the weight too far down your chest.
Instructions - Lay on the bench with your feet in the restraints. Lower your head onto the bench. Place your hand about 6 to 8 inches apart. Lower the weight to the chest, about the nipple line. Press the weight explosively up.
Avoid - Do not let the bar fall to close to far towards the head.
Instructions - The head should be flush with the end of the bench. The butt and the feet are fixed in position. The hands are 4 to 6 inches apart in a balanced position. With the upper arms and elbows held close to the upper body the bar is lowered to the chest. The lift should be explosive off the chest.
Avoid - Bouncing the bar off the chest or lowering the bar too fast.
Instruction - Lying with the your back on the bench and feet flat on the floor. dumbbell are held at arm�s length, with the palm facing each other. The elbows are slightly bent. Lower the dumbbells under control, as far as the flexibility in the chest will allow. Then pressed up towards one another
Avoid - Lowering the dumbbells too fast and locking out the elbows
Instructions - Lie flat on the bench and hand positioned about 4 to 6 inches from the center in the grooves. The bar is lowered to a point just above the forehead. During the exercise the elbows remain the same position.
Avoid - Pulling elbows forward during lift, and not touching forehead.
Instruction - Stand Facing the machine and grasp the hands spaced between 3 and 6 inches apart. With the elbows stationary against the body , pull the arms downward towards the leg.
Avoid - Allowing the elbows to move.
Instruction - Mount the Dip Bar and lock your arms out to support your weight. Lower the body until the shoulders are below the elbows.
Avoid - Not going deep enough.
Instructions - Grasp the bar with an under hand grip and pull the bar up through full range of motion. During the exercise you should focus your concentration on the muscles involved. Keep the elbows tight to the body.
Avoid - Using too much weight so that you must use your lower back.
Instructions - In a sitting position grasp a dumbbell in an under hand grip and pull the dumbbell through a full range of motion. This occurs with one arm at a time.
Avoid - Using too much weight so the you use your back.
Instructions - In the starting position, have your hip back and legs bent over the bar. Your back should be flat and the arms are straight line with the body. The hips are brought forward explosively as the legs straighten. The shoulders are shrugged as you go up on your toes, as if you were jumping. The bar is pulled in a straight line, upward and backward. The feet move out to the side slightly as the knees are flexed to catch the bar at its apex. As the weight approaches its peak, the bar is racked be whipping the elbows upwards and outwards.
Avoid - Developing improper technique by using too much weight to start. Poor body position could cause injuries.
Instructions - The starting position in with the weight in held position at the shins. Other instructions are the same as power cleans.
Avoid - Developing improper form by using too much weight.
Instructions - With weight evenly distributed, the bar is held at arms length, with the hands positioned 4 to 8 inches apart. The bar is raised to the chin, and the elbows are pulled outward and upward.
Avoid - Any jerky movements in the lower back region.
Instructions - Plant your feet firmly on the ground about shoulder width apart. Hang weights to each side, bend at the knee until at a 90 degree angle. Than explode upward with the legs, push up to the toes.
Avoid - Using back at any time. Do not leave the ground.
Instructions - Grasp cross bar with feet about shoulder width apart. Step towards the bar and push forward away from the body. Bring the other leg to follow. Alternate first step.
Avoid - Pressing without the step. making the lift a two part exercise.
Instructions - Place the bar on the back of the neck, and stand with the feet less than shoulder width apart. Maintain the head and the back are straight. Step forward, so that the middle of the thigh is parallel with the ground as you lower yourself into position. Push against the floor to regain your starting position.
Avoid - Not striding far enough; using too much weight and touching the knee to the floor.
Instructions - Grip the bar a little wider than shoulder width apart. Stand in an erect position with feet hip width apart. Toes pointed straight ahead. Unlock the knees and bend forward. Move the hips backward as the bar is lowered. Lower the bar until the hips cannot go back any farther. Raise the bar by extending the hips forward to starting position. Keep back flat with a slight arch in lower back.
Avoid - Using too heavy weight and locking out the knee.
Instructions - Place bar on neck. Step onto a 3 to 4 inch block with your toes and fore foot on block and heel of the foot on the ground. Push down on toes and fore foot raising the body straight up.
Avoid - Using a block that is too high or to low.
Instructions - Position the bar on the upper part of the chest. Place the feet about shoulder width apart. Move in a downward motion and breathe out as the weight is exploded upward.
Avoid - The bar slipping forward off the chest.
Instructions - The bar is grasped with an overhand grip, hands positioned about 15 to 29 inches apart. With elbows forward, the bar is explosively pressed upward until the elbows "lock out". The bar is then lowered under control to the upper chest.
Avoid - Not lowering the bar to the upper chest; or having too wide a grip.
Instructions - Grasp the dumbbells with an over hand grip; and hold them at the sides, with the palms of the hands facing inward. Raise the dumbbell laterally until they are above the shoulders. The dumbbells should be lowered under control and then exploded upward.
Avoid - Do not rock, or not using full range of motion.
Instructions - Grasp the bar with both hands, and pull the bar towards the back on the trapezius muscle. Return weight slowly.
Avoid - Not allowing the arms to fully extend.
Instructions - Seated, place the feet on the foot holders. Grasp the bar in an overhand grip. Pull the bar to the chest. Return under control.
Avoid - Not allowing arm to completely straighten out.
Instructions - From a prone position, bend at the waist. Relax the abdominal and back muscles. As the torso is raised, the elbows should flare out, until the body is in a straight horizontal position.
Avoid - Performing this exercise too fast.
Instructions - Grasp the dumbbells in an overhand grip. Raise the dumbbells in front of the body to a parallel position. Lower under control.
Avoid - Moving too fast in the down phase.