EXERCISE FORM

ASSISTANCE LIFTS:

BACK EXERCISES:
BENT OVER ROWS:Bent Over Rows are an exercise to strengthen the muscles of the back. The lifter stands with both feet spaced comfortably apart and both knees slightly bent. The lifter bends at the waist to try to put the upper body on a 45-Degree angle to the ground. The lifter holds the barbell with both arms extended downward. The lifter pulls the barbell upward to the bottom of the rib cage. The pictures demonstrate a supinated grip but, a variant of this lift is to use a pronated grip. When the lifter touches the bottom of the rib cage, the bar needs to be returned to the starting position under control.
LAT-PULL DOWN: Lat-pull downs are an exercise that specifically works the Lats. The lifter takes a hold of the cable attachment with both hands. While sitting on a bench, the lifter pulls the bar down to the upper chest. This exercise is very similar to the pull up but, by adjusting the weight, a lifter can use less weight and do more repetitions than on the pull up bar. After pulling the bar to the upper chest, the bar is returned to the starting position.
CHEST EXERCISES:
INCLINE BENCH PRESS: The incline bench press is a variation of the bench press. This variation works the upper chest and front deltoid muscles of the shoulders to a greater degree. The lifter lowers the bar from the starting position to touch the chest. The bar should touch a higher spot on the chest. Touching the chest too far down can put strain on the shoulders. The lifter pushes explosively and returns the bar as fast as possible to the starting position.
FLAT BENCH FLIES:Flat Bench Flies are a chest exercise that isolates the chest muscles. Dumbbells are held with the arms straight and the palms facing each other. The lifter lowers the weight to both sides while putting a slight bend in the elbows to reduce the risk of injury to the connective tissues of the elbow joints. The lifter raises the weight back to the starting position by pulling the weight back up with the chest muscles. The hands should make a half circle arching over the chest and extending laterally to a position straight out from the body.
PUSH UPS: Push ups are a well known and standard exercise. It is a good exercise to use because it requires the body to work in a natural way. The lifter lies prone on the ground with the palms of both hands on the floor. The lifter suspends the body on the balls of the feet and the hands so the body is not resting on the floor. The lifter keeps the torso straight while pushing with the hands against the floor to raise the body to arms length and locks out the elbows. The lifter lowers the body back down to the starting position under control.
Shoulders, Biceps, and Triceps:
STANDING MILITARY PRESS: The standing military press is an exercise to strengthen the entire shoulder girdle. The hands grip the bar with the hands apart at a comfortable distance. The lifter presses the bar upward over head until lockout with the elbows. The lifter lowers the weight under control to the starting position from the top.
UPRIGHT ROW: The upright row starts by gripping the bar with the hands spaced 12" or less apart toward the center of the bar. The lifter pulls the bar upward to the upper chest while keeping the elbows above the bar. The lifter lowers the weight under control.
STANDING BARBELL CURL:This lift is a basic but effective exercise to strengthen the biceps. The lifter holds the weight at the waist and pulls the weight up to the chin while keeping the elbows at the sides of the body. Care should be taken to minimize the shoulder movement so the biceps do as much work as possible. The lift can be modified by simply moving the hands apart or closer together to change the angle of the forearms during the lift.
STANDING DUMBBELL CURLS: The lifter holds the dumbbells, at the sides, and at the waist. The lifter pulls the weight up with the biceps and rotates the dumbbell a quarter turn to supinate the hand. The lifter lowers the weight under control and pronates the hand on the way down to reverse the action that took place on the way up.
J.M. BLAKLEY PRESS:This is a modified Bench Press that was made popular by World Class Bench Presser J.M. Blakley. The lifter uses a shoulder width grip on the bar and lowers it to approximately 6" from the chest. Pause the bar at the low position. Press both hands upward to lockout the elbows.
SKULL CRUSHERS:The lifter can use a straight bar or an EZ-curl bar. The lifter uses a close grip of no more than 8" apart. While lying supine on a flat bench, the lifter holds the weight over the chest. The lifter lowers the weight under control to the forehead and then presses it back upward to the start position. This exercise gets its name from the person who didn't lower the weight under control.
LEG EXERCISES:
LUNGES:The lifter holds the bar on the back like a power squat. The lifter lunges forward with one foot and down to touch the knee to the floor. The lifter pushes with the front foot back up to a standing position and switches to do the other side. The lifter keeps the rear foot on the ball of the foot in the down position.
LEG EXTENSIONS:Leg extensions start by hooking the feet under the lower pads of the apparatus while sitting on the bench. The lifter lifts the weight by extending the legs straight out from the hips to lockout. The lifter lowers the weight under control to the starting position.
STIFF LEG DEAD LIFT:The lifter starts by holding the barbell at waist height. The lifter bends at the waist and lowers the weight to slightly touch the ground while keeping the legs straight. The lower back needs to be slightly arched and the upper back flat. The lifter pulls the weight back up to the starting position. This exercise will strengthen the hamstrings, glutes, and the lower back.
LEG CURLS:The lifter lies prone on the bench with both heels hooked under the upper pads of the apparatus. The lifter bends both legs at the knees to lift the weight up past a 90-degree angle. The lifter lowers the weight back down under control.
CORE LIFTS	BACK TO HOMEPAGE