Exercise Video 9- Front Dumbbell Press (aka Arnold Press)
Muscles Worked
Deltoids (anterior delitoid in particular), serratus anterior, triceps, trapezius and clavicular head of pectoralis major
Key Points To Remember
- Begin this exercise with your back fully erect and the dumbbells in the starting position, which is in line with your shoulders with your thumbs point away from one another.
- Press the dumbbells overhead while simultaneously rotating the wrists 180 degrees until your arms are fully extended above your head and your thumbs are facing one another.
- Slowly return the dumbbell to the starting position by repeating the above steps. You will once again have to rotate the wrists 180 degrees as you lower the weight until the dumbbells are back in line with your shoulders and your thumbs are facing away from each other again.
Helpful Tips
- To increase activation of your core muscles perform this exercise in the standing position. You can also perform this exercise on a Bosu ball to work on stability as well.
- Utilize a bench with back support to prevent any excessive arching in your lower back.
- To make this exercise more challenging, alternate each repetition between each arm.
Exercise Video 8- Skull Crusher/Triceps Extension
Muscles Worked
Triceps Brachii – Large muscles on the backside of the arm
Key Points To Remember
- Begin with your back flat on the bench and feet flat on the floor
- Begin with a barbell or dumbbells directly over your chest
- Maintain a tight torso throughout the entire movement
- Bend at the elbows slowing descending the bar until it is directly over your head
- Slowly return to the starting position without jerking or throwing the weight up
Helpful Tip
Overextending the elbows and also allowing them to move out to your sides can place a tremendous amount of stress on the triceps tendon. To alleviate this, use a reverse grip to prevent your elbows from bowing outwards. Using dumbbells with this exercise gives you the opportunity to increase your range of motion and also to perform this exercise unilaterally
Exercise Video 7- Walk Out Push Ups
Muscles Worked
Chest (Pec’s), Shoulders (Anterior Deltoids), Muscles in Back of Upper Arm (Triceps), Stomach (Abs), Core
Key Points To Remember
- Start in push up position (hands and feet shoulder width apart)
- Perform a regular push up and return to starting position
- With your hands and feet, move laterally to the right taking two consecutive steps (right-left-right-left)
- Perform a push up (return to starting position)
- With your hands and feet move laterally to the left two consecutive steps
- Perform another push-up
- Repeat cycle
Helpful Tip
The walk out push up is an advanced upper body exercise which focuses on developing strength in the chest, triceps and shoulders. Additionally the movement works on balance, coordination and core strength by making the exercise movement more challenging than doing a regular push up.
Exercise Video 6- Tricep Press Using A Resist-A-Band
Muscles Worked
Tricep muscle – located on the backside of upper arm
Key Points To Remember
- Place tube over shoulder. Same side hand placed in handle
- Arm placed at your side and elbow tucked, opposite hand holds the tube at your shoulder
- Press down so arm is fully extended
- Bring forearm up so that it’s parallel to the floor
- Place tube over your other shoulder and repeat exercise for other arm
Helpful Tip
The less tubing showing in front of the body, the more resistance there is, which makes the exercise harder to perform.
Exercise Video 5- The Turkish Get Up
Muscles Worked
Deltoids, Erector Spinae, Glutes, Quadriceps, Hamstrings, Adductors, Trapezius, Rhomboids, Flexors, Extensors, Serratus, Rectus Abdominus, Abductors, Gastrocnemius and Soleus.
Key Points To Remember
- It is very important that you engage your core, utilize the “blocking” technique when performing this exercise.
- Take your time and perform the exercise under strict full muscular control, if at some point you have to make some changes to your form to accommodate your own levels of flexibility or to make the exercise slightly more comfortable for you, proceed, but take care not to deviate too far from proper form.
- Keep the arm lifting the kettle bell in straight alignment.
- Make sure that at no time you bend your wrist
Helpful Tip
As this is considered to be more of an advanced exercise to perform, with various steps, practice performing the exercise without any external resistance until you integrate proper form with the exercise.
Exercise Video 4- Body Curl
Muscles Worked
Upper abs, lower abs, hip flexors, oblique’s, lats, lower back, shoulders, triceps, quads, and several muscles in the upper back.
Key Points To Remember
- The body curl is an extremely difficult abs & core exercise that requires a certain amount of upper body and core strength to perform. Don’t be discouraged if you cannot do it right away.
- Make sure your muscles are good and warmed up before attempting this move.
Helpful Tip
If you cannot do a full body curl you can train for the exercise by breaking it down into two separate exercises: (1) a hanging hip flexor movement, and (2) a pull up.
Secure a solid grip by placing your thumb and fingers around the bar.
Use the strength in your abs, hip flexors, shoulders and arms to pull your knees up the bar.
Use a step or bench to stand on to reach the bar and to place your hands on to begin.
Exercise Video 3- Mini Band Squat
Muscles Worked
Quadriceps, Hamstrings, Abductors, Adductors, Glutes, Abdominals, Erector Spinae
The mini-band prevents your knees from collapsing in by pushing out against it. This will activate your abductors during the negative phase of the exercise.
Key Points To Remember
- Feet should be shoulder-width apart, keeping your toes straight ahead.
- Keep your chest up and your back flat throughout the movement.
- At the end of the negative phase, there should be a vertical line that will run through your shoulders, knees and toes. A complete squat is one where your thighs are parallel to the floor.
Helpful Tip
Bringing your arms out in front of you during the negative phase will help you execute the movement correctly. It will prevent your back from rounding out.
Concentrate on keeping your weight on your heels to avoid coming up onto to your toes.
Exercise Video 2- Bicep Curl
Muscles Worked
Seated Position: Biceps, Felxors, Rotator Cuff, Deltoids, Trapezius, Serratus Anterior
Standing Position: Biceps, Flexors, Rotator Cuff, Deltoids, Serratus, Trapezius, Rectus Abdominus, Transverse Abdominus, and Obliques.
Performing this exercise in the standing position activates from synergistic and stabilizer muscles.
Key Points To Remember
- Maintain a neutral spine by keeping your back straight at all times throughout the movement.
- Keep your elbows at your side, slightly stick your chest out and kick your shoulders back, to prevent you from rounding your back throughout the movement.
- Select the appropriate resistance level band so that you can properly control the entire movement. Please see Fitness Center Staff about selecting the proper resistance level if needed.
Helpful Tip
Your shoulders are to remain stationary throughout the entire range of motion. The movement is initiated by the biceps; therefore you should only have flexion in your elbow joints. If you find that your shoulders are moving forward and backwards throughout the movement, you should reduce your resistance until proper form is implemented.
Exercise Video 1- The Deadlift
Muscles Worked
Erector Spinae, Glutes, Quadriceps, Hamstrings, Adductors, Trapezius, Rhomboids, Flexors, Extensors, Serratus, Rectus Abdominus, Abductors, Gastrocnemius and Soleus.
Basically this exercise will work the entire backside of the body (nape of the neck all the way down to the Achilles tendon), front upper leg muscles, forearms, front side of upper arms and your stomach.
Key Points To Remember
- Focus on breathing (take in a deep breath and hold, exhale on the way up and repeat for the downward motion.
- Make sure hands are evenly spaced apart to allow for even distribution of resistance
- Make sure that the bar remains flush up against your body throughout the entire range of motion.
- Keep your head up throughout the entire range of movement.
Helpful Tip
Pick a spot on the wall in front of you. Focus your view on that spot in front of you throughout the entire movement. This technique will serve as a reminder that you should be keeping your head up throughout the motion. It is very important during this movment you should never drop your head at any time.
