Referring to Chapters 12-14
TOTAL BODY: POWER/EXPLOSIVE EXERCISES
Name
Description
of the
concentric action
PREDOMINANT
MUSCLES INVOLVED
Muscle group/
body area
Muscle(s)
Power Snatch
hip extension
gluteals
•
gluteus maximis
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)
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
Push jerk
Same as Power snatch
LOWER BODY: HIP/THIGH (MULTI-JOINT) EXERCISES
Name
* Front Squat
* Back squat
Description
of the
concentric action
hip extension
PREDOMINANT
MUSCLES INVOLVED
Muscle group/
body area
Muscle(s)
gluteals
•
gluteus maximis
hamstrings
•
•
•
semimembranosus
semitendinosus
biceps femoris
knee extension
quadriceps
•
•
•
•
vastus lateralis
vastus intermedius
vastus medialis
rectus femoris
hip extension
gluteals
•
•
•
•
gluteus maximis
semimembranosus
semitendinosus
biceps femoris
•
•
•
•
vastus lateralis
vastus intermedius
vastus medialis
rectus femoris
hamstrings
knee extension
quadriceps
Deadlift
Same as Front and Back squat
Leg press/hip
sled (machine)
Same as Front and Back squat
* Lunge
Same as Front and Back squat, but with the addition of:
hip flexion
hip flexors (of
• rectus femoris
the trailing leg)
• iliopsoas
ankle plantar
calf (of the
• soleus
flexion
leading leg)
• gastrocnemius
*Denotes an exercise that requires a spotter; the muscle group(s) emphasized in this exercise
are in bolded italics.
LOWER BODY: HIP/THIGH (SINGLE-JOINT) EXERCISES
Description
of the
concentric
action
Name
Stiff-leg deadlift
hip extension
PREDOMINANT
MUSCLES INVOLVED
Muscle group/
body area
Muscle(s)
gluteals
•
gluteus maximis
hamstrings
•
•
•
semimembranosus
semitendinosus
biceps femoris
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
The muscle groups emphasized in this exercise are in bolded italics.
LOWER BODY: CALF (SINGLE-JOINT) EXERCISES
Name
Description
of the
concentric action
PREDOMINANT
MUSCLES INVOLVED
Muscle group/
body area
Seated calf
(heel) raise
(machine)
Ankle plantar
flexion
calf
Standing calf
(heel) raise
(machine)
Same as seated calf (heel) raise
Muscle(s)
•
•
soleus
gastrocnemius
•
•
soleus
gastrocnemius
The portion of the calf emphasized in these exercise are in bolded italics.
UPPER BODY: CHEST (MULTI-JOINT) EXERCISES
Name
PREDOMINANT
MUSCLES INVOLVED
Description
of the
concentric action
Muscle
group/
body area
* Flat bench
Press (bar)
shoulder transverse (horizontal)
adduction
scapular abduction
(protraction)
elbow extension
Muscle(s)
chest
•
pectoralis major
shoulders
•
anterior deltoid
scapulae
•
serratus anterior
chest
•
pectoralis minor
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)
Same as Flat bench press (bar)
* Denotes an exercise that requires a spotter
UPPER BODY: CHEST (SINGLE-JOINT) EXERCISES
Name
PREDOMINANT
MUSCLES INVOLVED
Description
of the
concentric action
Muscle
group/
body area
Pec deck
(machine)
shoulder transverse (horizontal)
adduction
scapular abduction
(protraction)
Muscle(s)
chest
•
pectoralis major
shoulders
•
anterior deltoid
scapulae
•
serratus anterior
chest
•
pectoralis minor
* Flat
dumbbell fly
Same as Pec deck (machine)
* Incline
dumbbell fly
Same as Pec deck (machine)
* Denotes an exercise that requires a spotter
UPPER BODY: UPPER BACK (MULTI-JOINT) EXERCISES
Name
Description
of the
concentric action
Shoulder adduction
Lat pulldown
(machine)
PREDOMINANT
MUSCLES INVOLVED
Muscle group/
Body area
Upper back
Muscle(s)
•
•
Scapular adduction
Shoulder extension
Upper, middle
back
•
Back
•
•
•
Elbow flexion
shoulders
•
Upper arm
(anterior)
•
•
•
latissimus dorsi
teres major
middle trapezius
Rhomboids
Latissimus
dorsi
Teres major
Posterior deltoid
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
Name
Description
of the
concentric action
Shoulder abduction
PREDOMINANT
MUSCLES INVOLVED
Muscle group/
Body area
shoulders
Shoulder press
(machine)
Scapular upward
rotation
Upper shoulder/
upper back
scapulae
Elbow extension
* shoulder
press (bar)
*shoulder press
Upper arm
(posterior)
Muscle(s)
♦ anterior
and
medial deltoids
♦ trapezius
♦ serratus
♦ triceps
anterior
brachii
Same as Shoulder press (machine)
(dumbbell)
Same as Shoulder press (machine)
Upright row
Shoulder abduction
shoulders
Scapular upward
Rotation
(abduction)
Upper shoulder/
Upper back
♦ anterior,
medial,
and posterior
deltoids
♦ trapezius
♦ serratus
anterior
Scapulae
♦ brachials
Elbow flexion
Upper arm
(anterior)
* Denotes an exercise that requires a spotter
♦ biceps
brachii
♦ brachioradialis
UPPER BODY: SHOULDER (SINGLE-JOINT) EXERCISES
Name
Description
Of the
Concentric action
PREDOMINANT
MUSCLES INVOLVED
Muscle group/
Body area
Front shoulder
raise
Shoulder flexion
shoulders
Side shoulder
raise
Shoulder abduction
shoulders
Bent over
Shoulder raise
Muscle(s)
♦ anterior
♦ medial
deltoid
deltoid
Shoulder transverse
shoulders
♦ posterior deltoid
(horizontal)
abduction
The portion of the deltoid muscle group emphasized in these exercises are in bolded italics.
UPPER BODY: BICEPS (SINGLE-JOINT) EXERCISES
Name
Biceps curl (bar)
Description
Of the
Concentric action
Elbow flexion
Biceps curl
(dumbbell)
Elbow flexion
Forearm supination
Biceps curl
(hammer)
Same as Biceps curl (bar)
PREDOMINANT
MUSCLES INVOLVED
Muscle group/
Muscle(s)
Body area
♦ brachialis
Upper arm
♦ biceps brachii
♦ brachioradials
(anterior)
♦ brachialis
Upper arm
♦ biceps brachii
(anterior)
♦ brachioradials
♦
♦
♦
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
Name
Description
Of the
Concentric action
PREDOMINANT
MUSCLES INVLOVED
Muscle group/
Muscle(s)
Body area
Elbow extension
Upper arm
♦ triceps brachii
(posterior)
Same as Lying (supine) triceps extension
* lying (supine)
Triceps extension
* seated dumbbell
Overhead extension
Triceps pushdown
Same as Lying (supine) triceps extension
(machine)
•
Denotes as ex