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Jenna, Jacob

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Barbell Bench Press
*Start with your feet flat on the floor, and back flat on the bench.
*Unrack the bar using help from your spotter.
*Lower bar slowly to the middle of your chest while inhaling.
* Push the bar up nearly locking out your elbows while exhaling and pressing feet firmly to the floor.

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1. Arching your back during the eccentric part of the lift.
2.Keeping your elbows at 90 degrees from the body.

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*Stand behind the bench and high enough that you can grab the bar at any point of the lift.
* Use an alternating grip, or double overhand to avoid injuring yourself.
* Move up and down with the reps.
*Do not lift up on the bar unless it is needed.

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Other Muscles involved in Barbell Bench Press. 

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Other Muscles involved in Barbell Bench Press. 

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Triceps ,and Deltoids

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Justin
Resse
Jenny

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1. Lay with back flat on the bench, keep feet flat on the floor.
2. Turn your wrists forward away from your face. Make your arms into a 90* angle with your upper arm making a 60* angle with your body.
3. Exhale as you push the dumbbells up making your arms straight.
4. Repeat movements as long as wanted.

Common Mistakes:
1. Not keeping your arms roughly 60* from your body.
2. Not keeping your wrists facing outward.

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Deltoid: (Anterior, Nedial, Posterior)
1. Sit on a military bench press with the bar behind your head, and have a spotter pass you the bar.
2. Lift the bar up over your head by locking your arms, and bring it down to your nose as you inhale.
3. Push the bar back up to the starting position while exhaling; you have completed one rep!
How to spot the rep:
1. Stand behind the person so you can grab the bar if they are struggling.
2. To help grip the bar better, use an alternating grip.
3. Do NOT
Mistakes made when exercising:
1. You aren't using a full range of motion.
2. You're letting your elbows flare out.
3. You're not locking out the weight.
4. You're looking up instead of forward.
5. You're not keeping your chest up.

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Muscles Name:
Pectoral Major
Pectoral Minor
Barbell Incline bench
*Feet flat on ground, staying flat against the bench
* assisted by the spotter unrack the bar
* Slowly lower the bar to you up chest as you inhale.
* Push the bar up to just before fully extended as you exhale.
* Be careful not to arch your back and keep your feet planted.

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Pectorals: Pectoralis Major Incline Dumbbell Pullover 

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Pectorals: Pectoralis Major Incline Dumbbell Pullover 

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1. Bench is placed at a 45 degree angle. Place back flat against bench.
2. Pull dumbbell over head ensuring that this is a single joint movement. Make sure you're not bending or extending at the elbows.

TO Spot the REP
1. Start by grabbing the wrist and supporting the, to ensure that the Dumbbell doesn't fall onto there face

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*Elbow being to perpendicular to you body.
*lifting you head or feet of the bench/ground

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1. Stand behind the person dumbbell bench pressing.
2. Lightly gripping their wrists, you go up and down with each rep.
3. Spot their wrists, not the dumbbell.

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*stand behind the lifter in a good athletic stance being sure you can fully assist if needed
* assist the lifter with unracking the weight
*keeping you hand between the lifters hand under the bar, go up and down with the rep.

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Muscles Worked During Dumbbell Bench Press 

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Muscles Worked During Dumbbell Bench Press 

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1. Pectoralis Major (2 heads but working the Sternal head)
2. Pectoralis Major (2 heads but working Claviicular head)
3. Deltoid (3 heads but working the Anterior head)
4. Triceps (3 heads but working the Brachii head

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* As you push the weight up it targets your pecs but your triceps are also used.

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1. Sit in the preacher curl.
2. Lay your arms on the cushion in front of your with your palms facing upward, gripping the bar. Keep your back straight and shoulders back
3. Exhale when you bring your arms up, keeping your elbows on the pad.
4. Slowly lower your arm down and repeat.

Common Mistakes:
1. Bad posture, not sitting up straight or keeping your shoulder backs.
2. Not gripping the bar hard enough.
3. Letting your wrists sag and not keeping them strong.

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https://www.bodybuilding.com/exercises/main/popup/name/seated-barbell-military-press

http://leanmuscleproject.com/seated-military-press-mistakes/

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1. Stand in front of the person doing preacher curls with your hands underneath the bar.
2. Do not push up or help them lift, just guide them if they need help.

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1. Biceps (2 heads, short and long)
2. Brachialis (part of the lower bicep)

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Latissimus Dorsi

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1. Place your Bench at a 45* angle. Lay your back flat against the bench.
2. Using the proper size Dumbbell curl the dumbbell from the extended position to approximately 3 to 4 inches from your shoulder.

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Over rotation of the shoulder and extending/bending the elbow.

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1. Lay on the bench with your back flat and your feet flat on the floor.
2. Put hands together forming a triangle with your fingers and palms.
3. Have your spotter put a dumbbell in the triangle you have created with your hands.
4. Slowly lower your arms behind your head keeping your elbow at a 90* and take your shoulders back to a 45*.
5. Bring your hands back up to the starting position, above your head.
6. Repeat.

Common Mistakes:
1. Do not move your arms out of their original position because this takes the stress off your triceps and puts it on your shoulders.
3. Do not flare your elbows.
2. Although the name is Skull Crushers, do not bring the dumbbell to your head or face but always go behind your head so that you are actually working the triceps.

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muscle names:
Biceps brachii (short head)
Biceps brachii (long head)
Concentration curl
* sit down on the bench
* put weight between your feet
* place your elbow on the inside of your leg close to your knee and firmly grasp the weight
* slowly curl the weight up while making sure your elbow stays in place
* then bring the weight slowly back to the bottom of the rep
*then repeat with other arm

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not necessary

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no other muscles involved because it isolates your bicep

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* misplacement of your elbow
* swinging your body into the rep
* not keeping your feet flat on the groun

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To spot the Rep, the spotter must support the wrist to ensure that the lifter doesn't drop the weight onto the floor or themselves.

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Pectorals, Anterior Deltoids, Triceps and Biceps

1. Hook legs correctly on the top end of the decline bench

2. Lay back under the bar on the rack

3. Setup your hands on the bar and the spotter will help lift it off the rack

4. When off the rack, hold it above the lower part of the rib cage

5. When doing a rep, bring the bar straight down and lightly touch. Once the bar is down lift it back up

To spot the rep, place fingers under the bar in between the person's that is lifting but don't impact the weight by applying pressure

Common form mistakes are the placing of hands and coming down on the wrong part of the body

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1 lateral head
2 medial head
3 long head

Steps:
* lay flat like on the bench
*firmly grasp the bar about torso width apart
* with the help of a spotter lift the bar off the rack
*Inhale
*slowly bring the bar down to the middle of your chest
* as you push the bar up exhale.

Close Grip Bench

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Muscles Exercised: Pectorals, Deltoids, Tripeds, Abdominals, and the Serratus Anterior.
How to do a push up:
1. Start by lowering yourself until your elbows reach 90 degrees, or your chest touches the floor.
2. Keep your elbows relatively close to your body, and raise yourself up to where your arms are straight and supporting your weight.
3. Lower yourself down, quickly push yourself back up, and then back down to the starting position.
How to spot the rep:
You don't.
Mistakes made while doing Push Ups:
1. Not maintaining correct body alignment
2.Shrugged Shoulders
3. Wide Elbows
4. Not moving through the full range of motion.
5. Not going all the way down

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biceps, brachioradialis, brachialis.

1. Seat yourself on an incline bench with a dumbbell in each hand, make sure your back is firmly pressed against the incline and your feet are together.

2. Allow the dumbbells to hang straight down at your side, holding them in a neutral grip.

3. Proceed to do a Inclined Hammer Curl by flexing at the elbow, try to keep the upper arm stationary.

4. Repeat until finished.

How to spot the Hammer Curl:
Not necessary.

Mistakes made when exercising:
1. You could not be using a full range of motion.
2. Moving too quickly while doing the Hammer Curl

Bibliography:
https://forum.bodybuilding.com/showthread.php?t=144931901

https://www.bodybuilding.com/fun/bodybuildingcoms-10-highest-rated-biceps-exercises.html

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1. Place hand below dumbbell, keeping a light grip on it.
2. Follow the dumbbell up and down without lifting any.
3. Watch their wrists to make sure they don't slip while lifting.

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Using too much weight and pulling a muscle in the bicep.

Muscles Targeted: Biceps
Bicep Brachii (Short head)
Biceps Brachii (Long Head)

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Abs, Deltoids, Shoulders  Dumbbell Overhead Tricep Press 

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Abs, Deltoids, Shoulders  Dumbbell Overhead Tricep Press 

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1. Stand with your feet shoulder width apart with your knees slightly bent.
2.  Hold dumbbells just outside of your shoulders with your arms bent and palms facing each other.
3. Press both Dumbbells up until the weights are over your head and your arms are straight.
4. Pause then Lower the Dumbbells safely back to the starting position.

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1. Triceps (lateral head, medial head, long head)

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1. Stand with your feet firmly planted on the ground, about hip-width apart, with your back bend forward approximately 100* at the waist and holding dumbbells in each hand.
2. Bend your knees slightly and have your palms facing each other as you hold the dumbbells.
3. When you raise your arms out to your sides, you bring them up to your shoulders and hold. Make sure you exhale going up, squeezing your shoulders..
4. Lower your arms back to your sides slowly, inhaling.
5. Repeat.

Common Mistakes:
1. Not having the right angle.
2. Swinging your arms and using your back to push the weight up.
3. Do not move your torso when lifting.

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* Get in athletic position.
* Keep hands outside of lifters hands.
* Assist the lifter by racking or  unracking the weight.
* Continue going up and down with the bar, being sure not to assist unless needed.

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1. To spot the rep, the spotter needs to hold the wrist of the of the lifter.
2. Guide the wrists up and aid them back down. Help them with their control.

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1. Moving without control
2. Lifting too quickly
3. Not lifting enough or too much
4. Arching your back
5. Flaring the Elbows

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Abs and Shoulders

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1. Deltiod (Anterior, Medial, Posterior heads)
2. Upper and middle back
3. Rhombiods (2 heads, Rhombiods minor and major)
4. Traps (3 heads; middle, lower and upper fibers)

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pecs and biceps

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*lifting back and feet up
*not keeping arms close to your body

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Tricep, Pectorals, Deltoids(Anterior, Middle, Posterior), Latissimus Dorsi

1. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.

2. Initiate the movement by extending the elbows and flexing the triceps.

3. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.

Spotting this exercise is unnecessary

Common mistakes are often having the wrong position or using core to pull down rather than the triceps

https://www.muscleandstrength.com/exercises/overhead-tricep-extension.html

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Anterior Deltoid
Medial Deltoid
Posterior Deltoid

Side Lateral
*While in the standing position, hold the weight to your sides
*doing one side at a time lift your arm to be perpendicular to your body
*bring weight down and repeat on other arm

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1. Stand with your feet flat on the floor, your back and neck straight, and holding your arms straight while your palms facing your torso.
2. Lift your shoulders straight up, as if your were shrugging, and hold that position for a second while you exhale.
3. Inhale and slowly bring your arms and dumbbells back to the original position.
4. Repeat.

Common Mistakes:
1. Not keep your arms extended straight out the entire time.

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None required

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The supraspinatus and trapeizus

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1. Trapeziums (1 out of 3 heads, Middle fiber)
2. High back muscles
3. Levator Scapulae (I head, Levator Scapulae)

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*Not keeping arms perpendicular
*not going to the top
*throwing body into it

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1. Sit down on the machine after adusting it to your height. Make sure you are facing the pull down bar.
2. Grip the bar and lean your torso back roughly 30*. Your hands should be about shoulder width apart.
3. Exhale, pulling the bar until it touches your chest and hold this position for a second. Keep your back muscles tight the entire time.
4. Slowly bring the bar back to starting position, inhaling. When you are done, your arms should be fully extended.
5. Repeat.

Common Mistakes:
1. Moving your torso too much.
2. Changing positions and using your body weight to bring the bar down.

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1. place two benches apart from each other
2. Then place your legs on one of the benches and your hand on the other. suspending yourself in the air above the benches
3. Place weight in the middle of your body
4. once you have the weight bend your arms down to 90 degrees and back up
5. once you are done have someone remove the weight and stand back up.

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Muscles:
Trapzius
Bent over fly
*bend over slightly while letting the weight dangle
*bend arms slightly
* keeping back straight pull the weight out to the top
*bring back down

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Trapezius, rhomboids

1. Set-up: Bracing through the core and lower back, grip a barbell in front of and directly against the body. Do not overload the bar.

2. Lift: Maintaining a stable base and a neutral spine, grasp the barbell and raise the shoulders as high as possible. Lower and repeat.

Spotting is unnecessary

Common mistakes are activating muscles to bend elbow instead of raising the bar with the trapezius

www.livestrong.com/article/212717-muscles-involved-in-barbell-shrugs/

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1. Latissimus Dorsi (1 head, Latissimus Dorsi)

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1. Stand with your feet shoulder width apart and your arms flat by your side gripping the dumbbells.
2. With your knees slightly bent, lower your chest forward until your hands are over your knees. Exhale while going down.
3. Come up slowly with your back straight. Rotate only at the hips. Inhale.
4. Bring your shoulders back as you stand at the starting position.
5. Repeat.

Common Mistakes:
1. Not bending your knees.
2. Not keeping your legs in the smae position.
3. Throwing your back when coming up.

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1. you do not need a spotter for this workout, when doing the workout you are very close to the ground
2. if do be come to tired then slowly lower yourself to the ground

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Hamstrings
1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.

1. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.

2. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

Spotting: optional

Mistakes while exercising:
Opening the Hip.
The Leg-Crossover
and the Headlift

http://www.dothemovement.com/single-legged-deadlift/

https://www.bodybuilding.com/fun/bodybuildingcoms-10-highest-rated-hamstring-exercises.html

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1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.
Spotter is optional.
Mistakes made when exercising:
1. Not gripping the barbell correctly while lifting.
2. Using your body weight to hurl the bar up.

https://www.bodybuilding.com/exercises/standing-front-barbell-raise-over-head

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1. not spacing the benches to far or to close
2. adding to much weight
3. not bending the arms far

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Erector Spinae, glutes, and hamstrings
1. Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can.

Spotting this exercise is unnecessary

Common mistakes with this exercise are bending one's back, bending knees too much, and lifting with the arms rather than with the back

https://www.bodybuilding.com/exercises/romanian-deadlift

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1. deltoids
2. pecs
3.lats
4. rhom

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none required

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*not keeping back straight
*swinging with the rep

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1. Iliocostal muscles
2. Longissimus Dorsi (Capitis, the Cervicis and the Thoracis)
3. The Spinalis (Cervicis, Thoracis)

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Trapzius Single- Arm Dumbbell Up Right Row

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Trapzius Single- Arm Dumbbell Up Right Row

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Start by getting the proper size weight for you.
Next hold the weight in front of you.
Lift the weight to create a straight line with your shoulder and elbow.
Lower the weight at a controlled speed. Repeat.

Spotting
Hold the wrist to ensure that the lifter is okay. Do not help them.
Mistakes
Going to fast
Non Controlled movements

Other Muscles targetted
Mainly Trap

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Lat pull downs
* Sit down on the cable machine pulling weight down with you
* Holding the bar at the far ends bring the bar down to the middle of your chest.
* Bring the weight back slowly to the top of the rep and continue til the end of the set.