TOTAL BODY: POWER/EXPLOSIVE EXERCISES

Transcription

1 Referring to Chapters TOTAL BODY: POWER/EXPLOSIVE EXERCISES Power Snatch hip extension Muscle group/ gluteals gluteus maximis hamstrings semimembranosus semitendinosus biceps femoris knee extension quadriceps vastus lateralis vastus intermedius vastus medialis rectus femoris ankle plantar flexion shoulder flexion and abduction shoulder girdle elevation elbow extension calf shoulders upper shoulder/ upper back upper arm (posterior) soleus gastrocnemius anterior and medial deltoids trapezius (upper portion) triceps brachii Power clean Hang Clean Push jerk Same as Power snatch, but the does NOT include elbow extension Same as Power snatch, but the does NOT include elbow extension Same as Power snatch

2 LOWER BODY: HIP/THIGH (MULTI-JOINT) EXERCISES Muscle group/ * Front Squat hip extension gluteals gluteus maximis hamstrings semimembranosus semitendinosus biceps femoris knee extension quadriceps vastus lateralis vastus intermedius vastus medialis rectus femoris * Back squat hip extension gluteals hamstrings gluteus maximis semimembranosus semitendinosus biceps femoris knee extension quadriceps vastus lateralis vastus intermedius vastus medialis rectus femoris Deadlift Same as Front and Back squat Leg press/hip sled * Lunge Same as Front and Back squat Same as Front and Back squat, but with the addition of: hip flexion hip flexors (of rectus femoris the trailing leg) iliopsoas ankle plantar flexion calf ( leading leg) soleus gastrocnemius *Denotes an exercise that requires a spotter; the muscle group(s) emphasized in this exercise are in bolded italics.

3 LOWER BODY: HIP/THIGH (SINGLE-JOINT) EXERCISES concentric action Muscle group/ Stiff-leg deadlift hip extension gluteals gluteus maximis hamstrings semimembranosus semitendinosus biceps femoris spinal extension spinal erectors erector spinae Leg (knee) Extension knee extension quadriceps vastus lateralis vastus intermedius vastus medialis rectus femoris Leg (knee) curl knee flexion hamstrings semimembranosus semitendinosus biceps femoris The muscle groups emphasized in this exercise are in bolded italics.

4 LOWER BODY: CALF (SINGLE-JOINT) EXERCISES Muscle group/ Seated calf (heel) raise Ankle plantar flexion calf soleus gastrocnemius Standing calf (heel) raise Same as seated calf (heel) raise soleus gastrocnemius The portion calf emphasized in these exercise are in bolded italics.

5 UPPER BODY: CHEST (MULTI-JOINT) EXERCISES * Flat bench Press (bar) shoulder transverse (horizontal) adduction Muscle group/ chest shoulders pectoralis major anterior deltoid scapular abduction (protraction) scapulae chest serratus anterior pectoralis minor 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 Same as Flat bench press (bar) * Denotes an exercise that requires a spotter

6 UPPER BODY: CHEST (SINGLE-JOINT) EXERCISES Muscle group/ Pec deck shoulder transverse (horizontal) adduction chest shoulders pectoralis major anterior deltoid scapular abduction (protraction) scapulae serratus anterior chest pectoralis minor * Flat dumbbell fly Same as Pec deck * Incline dumbbell fly Same as Pec deck * Denotes an exercise that requires a spotter

7 UPPER BODY: UPPER BACK (MULTI-JOINT) EXERCISES Lat pulldown Muscle group/ Shoulder adduction Body area Upper back latissimus dorsi teres major Scapular adduction Upper, middle back middle trapezius Rhomboids Shoulder extension Back Latissimus dorsi Teres major shoulders Posterior deltoid Elbow flexion Upper arm (anterior) Brachialis Biceps brachii brachioradialis Bent over row One-arm Dumbbell row Same as Lat pulldown, but the does NOT include shoulder adduction Same as Lat pulldown, but the does NOT include shoulder adduction

8 UPPER BODY: SHOULDER (MULTI-JOINT) EXERCISES Shoulder press Muscle group/ Body area Shoulder abduction shoulders anterior and medial deltoids Scapular upward rotation Upper shoulder/ upper back trapezius scapulae serratus anterior Elbow extension Upper arm (posterior) triceps brachii * shoulder press (bar) *shoulder press (dumbbell) Upright row Same as Shoulder press Same as Shoulder press Shoulder abduction shoulders anterior, medial, and posterior deltoids Scapular upward Rotation (abduction) Upper shoulder/ Upper back Scapulae trapezius serratus anterior Elbow flexion Upper arm (anterior) * Denotes an exercise that requires a spotter brachials biceps brachii brachioradialis

9 UPPER BODY: SHOULDER (SINGLE-JOINT) EXERCISES Of the Concentric action Muscle group/ Body area 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 The portion deltoid muscle group emphasized in these exercises are in bolded italics.

10 UPPER BODY: BICEPS (SINGLE-JOINT) EXERCISES Of the Concentric action Biceps curl (bar) Elbow flexion Upper arm (anterior) Biceps curl (dumbbell) Elbow flexion Forearm supination Muscle group/ Body area brachialis biceps brachii brachioradials brachialis Upper arm biceps brachii (anterior) 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 * lying (supine) Triceps extension * seated dumbbell Overhead extension Triceps pushdown Denotes as ex Of the MUSCLES INVLOVED Concentric action Muscle group/ Body area Elbow extension Upper arm triceps brachii (posterior) Same as Lying (supine) triceps extension Same as Lying (supine) triceps extension