06
CHAPTER

STRENGTH DEVELOPMENT & LIFTING TECHNIQUES

Part 2: Upper Body

The larger upper body muscle groups of the back and chest are targeted as primary areas.

Chest Exercises

Bench Press

    • Lie back on bench establishing five points of contact (head, shoulders/back and buttocks) on the bench and right and left feet flat on floor
    • Position body so that eyes are directly below the racked bar
    • Using an overhand, closed grip, place your hands wide enough that your forearms are perpendicular to the floor in the bottom position of the lift
    • With help of a spotter, lift the bar off the rack so that the bar is above the shoulders
    • Slowly and under control, lower the bar to the chest, touching the chest in line with the nipples
    • Maintaining the five points of contact (do not arch excessively where the hips lift off the bench), press the bar upwards and slightly back to the original position over the shoulders, keeping the elbows slightly bent at the top of the movement

Figure 6.33: Bench Press Bottom Position

Figure 6.34: Bench Press Top Position

Video 6.16

Dumbbell Chest Press

    • Lie back on bench establishing five points of contact (head, shoulders/back and buttocks) on the bench and right and left feet flat on floor
    • Starting with the dumbbell in your hands, start with hands just outside your chest, just above chest height
    • Maintaining the five points of contact (do not arch excessively where the hips lift off the bench), press the dumbbell upwards and slightly back to over the shoulders, keeping the elbows slightly bent at the top of the movement
    • Slowly and under control, lower the dumbbell to the chest, touching the side of the chest in line with the nipples

Figure 6.35: Dumbbell Chest Press Bottom Position

Figure 6.36: Dumbbell Chest Press Top Position

Video 6.17

Incline Bench Press

    • Sit down at the incline bench (positioned at a 45- to 60-degree angle), position your feet flat on the ground with thighs parallel to the floor
    • Lean back on bench establishing five points of contact (head, shoulders/back and buttocks) on the bench and right and left feet on floor
    • Grip the bar with an overhand, closed grip, slightly wider than shoulder width (a narrower grip than the bench press grip increases the focus on the upper chest)
    • Starting with the bar above your eyes, lower the bar slowly, under control, touching the bar to your upper chest
    • Maintaining the five points of contact (do not arch excessively where the hips lift off the bench), press the bar upwards and slightly back to the original position, keeping the elbows slightly bent at the top of the movement

Figure 6.37: Incline Bench Press Bottom

Figure 6.38: Incline Bench Press Top

Video 6.18

Incline Dumbbell Chest Press

    • Sit down at the incline bench (positioned at a 45- to 60-degree angle) position your feet flat on the ground with thighs parallel to the floor
    • Lean back on bench establishing five points of contact (head, shoulders/back and buttocks) on the bench and right and left feet on floor
    • With the dumbbell in your hands, start with hands just outside your chest, even with your up- per chest
    • Maintaining the five points of contact (do not arch excessively where the hips lift off the bench), press the dumbbell upwards and slightly back to over the eyes, keeping the elbows slightly bent at the top of the movement
    • Slowly and under control, lower the dumbbell to the upper chest, touching the side of the upper chest

Figure 6.39: Incline Dumbbell Chest Press Bottom

Figure 6.40: Incline Dumbbell Chest Press Top

Video 6.19

Flat Dumbbell Fly

    • Lie back on bench establishing five points of contact (head, shoulders/back and buttocks) on the bench and right and left feet flat on floor
    • Starting with your arms extended (with slight bend in the elbows) with the dumbbell over your chest and palms facing together
    • With elbows staying bent at the same angle all the way through the movement, slowly and under control, lower the arms directly out to the sides in an arcing pattern
    • When hands are even with the chest, maintain the five points of contact (do not arch excessively where the hips lift off the bench) and in the same arcing pattern raise the back up to the starting position

Figure 6.41: Dumbbell Fly Starting Position

Figure 6.42: Dumbbell Fly Bottom Position

Video 6.20

Back Exercises

Wide Grip Lat Pulldown

    • From a seated position with thighs parallel to the floor and feet flat on the floor, grab the bar with an overhand, closed grip with hands evenly spaced wider than shoulder width
    • Lean back slightly, with arms extended and elbows slightly bent
    • Keeping your upper body stable, pull the bar down, leading with your elbows to the clavicles/ upper chest
    • Under control, slowly guide the bar back to the starting position
    • Do not let the bar jerk you up, maintain your upper body position and maintain a slight bend in the elbows are the top of the movement

Figure 6.43: Wide Grip Lat Pulldown Top

Figure 6.44: Wide Grip Lat Pulldown Bottom

Video 6.21

Narrow Grip Lat Pulldown

    • From a seated position with thighs parallel to the floor and feet flat on the floor, grab the bar with an underhand, closed grip using a narrow grip (hands 6-10 inches apart)
    • Keep the upper body straight in line, arms extended with elbows slightly bent
    • Keeping your upper body stable, pull the bar down, leading with your elbows to the clavicles/ upper chest
    • Under control, slowly guide the bar back to the starting position
    • Do not let the bar jerk you up. Maintain your upper body position and maintain a slight bend in the elbows are the top of the movement

Figure 6.45: Narrow Grip Lat Pulldown Top

Figure 6.46: Narrow Underhand Grip Lat Pulldown

Video 6.22

Bent-Over Row

    • With feet shoulder width apart (or slightly wider) and keeping legs straight (with slight bend in knees) bend your upper body forward so that your back is parallel to the ground
    • Grip the bar with either an overhand (pronated) or underhand (supinated) closed grip
    • As you pull the bar up to just below your chest, maintain your back position, while pulling the shoulders back as the elbows flex upwards and away from the body (the underhand grip will keep the elbows tighter to the body)
    • Pull the bar all the way up to your body, then slowly and under control lower the bar back down extending your arms
    • Maintain a slight bend in the elbows at the bottom position and do not let the weight touch the ground between repetitions so that the muscles remain under resistance during the whole set

Figure 6.47: Pronated Grip Bent-Over Row Bottom

Figure 6.48: Pronated Grip Bent-Over Row Top

Figure 6.49: Supinated Grip Bent-Over Row Bottom

Figure 6.50: Supinated Grip Bent-Over Row Top

Video 6.23

Dumbbell Variations

Figure 6.51: Pronated Grip Bent-Over Row Bottom with Dumbbell

Figure 6.52: Pronated Grip Bent-Over Row Top with Dumbbell

Figure 6.53: Supinated Grip Bent-Over Row Bottom with Dumbbell

Figure 6.54: Supinated Grip Bent-Over Row Top with Dumbbell

Video 6.24

One-Arm Dumbbell Row

    • Stand to the right side of a flat bench, place your left hand on the bench in line with your shoulder and place your left knee on the bench in line with your hip
    • With your left hand and left knee on the bench, keep your upper body parallel to the floor maintaining a flat back
    • Your right leg should be close to the side of the bench with a slight bend in the right knee and your foot flat on the floor
    • Grasping a dumbbell in your right hand extend your arm in line with your chest, keeping a slight bend in your elbow at the bottom position
    • Maintaining a flat back position, pull the dumbbell up, leading with your elbow, until your elbow is slightly higher than your back and your hand is just below your chest
    • Lower the dumbbell in a slow, controlled manner back to the starting position
    • Repeat with the other side

Figure 6.55: One-Arm Row Bottom

Figure 6.56: One-Arm Row Top

Video 6.25

Video 6.26

Three-Point Stance Row

    • The Three-Point Stance Row is performed the same way as the One-Arm The only difference is that the lifter uses his/her own body for support instead of a bench
    • Take a staggered stance with knees slightly bent, bending at the hips so that your upper body is parallel to the floor with your back flat
    • Place the hand opposite the DB on your knee to stabilize your position

Figure 6.57: Three-Point Stance Row Bottom

Figure 6.58: Three-Point Stance Row Top

Video 6.27

Upright Row

    • Standing with feet shoulder width apart and knees slightly bent, grip the bar using an overhand, closed grip with hands narrower than shoulder width
    • With the bar hanging at hip height and with arms extended (maintaining a slight bend in the elbows), keep your body stable as you pull the bar up until your hands are at shoulder height
    • As you raise the bar close to your body leading with your elbows, keep the elbows above the wrists throughout the whole movement
    • Maintaining a stable body position, lower the bar as you slowly extend your arms back to the starting position

Figure 6.59: Upright Row Bottom (front view)

Figure 6.60: Upright Row Top (front view)

Figure 6.61: Upright Row Bottom (side view)

Video 6.28

Dumbbell Variations

Figure 6.62: Upright Row Top with Dumbbell

Figure 6.63: Upright Row Bottom with Dumbbell

Video 6.29

Shoulder Exercises

Shoulder Press

    • Can be performed in either a seated or standing position
      • Standing: stand up straight with feet shoulder width apart and knees slightly bent
      • Seated: sit with feet firmly on the floor, shoulder width apart, keeping back straight (if bench has a back pad, rest back against pad for support)
    • Start holding dumbbells with an overhand grip, with hands at shoulder height
    • Press the weight straight up, stopping just short of fully extending the elbows
    • Under control, lower the weight back to shoulder height

Figure 6.64: Shoulder Press (seated) Bottom Position

 Figure 6.65: Shoulder Press (seated) Top     Position

Figure 6.66: Shoulder Press (standing) Bottom Position

Figure 6.67: Shoulder Press (standing) Top       Position

Video 6.30

Video 6.31

Front Raise

    • Start in a standing position with knees slightly flexed and with hands placed in front of thighs using an overhand close grip (hands facing thighs)
    • Body should remain stable throughout movement with knees slightly flexed (to take pressure off the lower back)
    • Pull hands and weight vertically, raising the arms to shoulder height leading with the hands/wrist
    • Pause briefly, and then lower arms down, keeping elbows slightly flexed, back to starting position

Figure 6.68: Front Raise Bottom Position

Figure 6.69: Front Raise Top Position

Video 6.32

Side Raise

    • Start in a standing position with knees slightly bent
    • Hands placed in on the side of thighs using an overhand close grip (hands facing in)
    • Body should remain stable throughout movement with knees slightly flexed (to take pressure off the lower back)
    • Pull hands and weight vertically raising/abducting the arms to shoulder height leading with the hands/wrist
    • Pause briefly, and then lower arms down, keeping elbows slightly flexed, back to starting position
    • Always keep elbows slightly flexed and at the same angle all the way through the movement

Figure 6.70: Side Raise Bottom Position

Figure 6.71: Side Raise Top Position

Video 6.33

Posterior Raise

    • Bending at the waist, lower your upper body to parallel with the floor
      • In a standing position, place feet shoulder width apart with knees slightly bent
      • In a seated position, keep feet firmly on the ground shoulder width apart and lower your chest to your knees
    • Keeping back straight, let your arms be extended towards the ground with elbows bent slightly and the top of your hands even with your ears (to align line of pull with the posterior deltoid)
    • Maintain the same elbow angle as you raise your arms up to shoulder height, keeping the hands forward so that tension remains on the targeted muscle
    • Under control, lower your arms / hands back to the starting position

Figure 6.72: Posterior Raise Bottom Position

Figure 6.73: Posterior Raise Top Position

Video 6.34

Internal Rotation

    • Tubing or cable height should be placed at elbow height
    • Using an adequate resistance, step far enough from the machine or anchor so that the cable or tube is tight without slack
    • Holding elbow steady at your side, start with your hand reaching out while your elbow is bent at 90 degrees
    • Keeping elbow stationary, internally rotate your shoulder to pull the cable or tube across your body
    • Externally rotate your shoulder to return to starting position

Figure 6.74: Internal Rotation Starting Position

Figure 6.75: Internal Rotation Finishing Position

Video 6.35

External Rotation

    • Tubing or cable height should be placed at elbow height
    • Using an adequate resistance, step far enough from the machine or anchor so that the cable or tube is tight without slack
    • Holding elbow steady at your side, start with your hand across your body while your elbow is bent at 90 degrees
    • Keeping elbow stationary, externally rotate your shoulder to pull the cable or tube across your body until your hand is extended away from your body
    • Internally rotate your shoulder to return to starting position

Figure 6.76: External Rotation Starting Position

Figure 6.77: External Rotation Finishing Position

Video 6.36

Straight Bar Curl

      • Start in a standing position with knees slightly flexed, with feet shoulder width apart, arms extended, with hands to the side of your thighs shoulder width apart using an underhand grip
      • Upper body should remain upright and stable throughout movement, with knees slightly flexed (to take pressure off the lower back)
      • Pull bar up to shoulder height, flexing only at the elbow joint (keeping elbows steady and in tight throughout movement)
      • Pause briefly then return hands back down to starting position

Figure 6.78: Straight Bar Curl Bottom Position

Figure 6.79: Straight Bar Curl Top Position

Video 6.37

Standing Dumbbell Curl

    • Start in a standing position with knees slightly flexed, with feet shoulder width apart, arms extended, with hands to the side of your thighs shoulder width apart using an underhand grip
    • Upper body should remain upright and stable throughout movement with knees slightly flexed (to take pressure off the lower back)
    • Pull dumbbells up to shoulder height, flexing only at the elbow joint (keeping elbows steady and in tight throughout movement)
    • Pause briefly then return hands back down to starting position

Figure 6.80: Standing Dumbbell Curl Bottom Position

Figure 6.81: Standing Dumbbell Curl Top     Position

Video 6.38

Hammer Curl

    • Start in a standing position with knees slightly flexed, with feet shoulder width apart, arms extended, with hands to the side of your thighs shoulder width apart using an underhand grip
    • Grip the dumbbells as you would grip a hammer so that your palms face your thighs
    • Use of the hammer grip shifts more emphasis to the forearm muscles
    • Upper body should remain upright and stable throughout movement with knees slightly flexed (to take pressure off the lower back)
    • Pull dumbbells up to shoulder height, flexing only at the elbow joint (keeping elbows steady and in tight throughout movement)
    • Pause briefly then return hands back down to starting position

Figure 6.82: Hammer Curl Bottom Position

Figure 6.83: Hammer Curl Top Position

Video 6.39

Overhead Triceps Extensions (Two Hands)

    • Position one dumbbell overhead with both hands under inner plate (heart shaped grip)
    • With elbows overhead, lower weight behind the head by flexing elbows
    • Flex wrists at bottom to avoid hitting dumbbell on back of neck
    • Raise dumbbell overhead by extending elbows
    • Keep elbows tight to the ears/head to keep resistance focused on the triceps
    • Slowly lower the dumbbell back to the starting position

Figure 6.84: Overhead Triceps Extensions (Two Hands) Bottom Position

Figure 6.85: Overhead Triceps Extensions (Two Hands) Top Position

Video 6.40

Overhead Triceps Extensions (Single Arm)

    • Position dumbbell over head with arm straight up or slightly back
    • Lower dumbbell behind neck or shoulder while maintaining upper arm’s vertical position throughout exercise
    • Extend arm until almost straight
    • Slowly lower the dumbbell back to the starting position
    • Continue with opposite arm

Figure 6.86: Overhead Triceps Extensions (Single Arm) Bottom Position

Figure 6.87: Overhead Triceps Extensions (Single Arm) Top Position

Video 6.41

Lying Triceps Extensions

  • Lie on bench maintaining five points of contact (head, shoulders, hips and feet) with narrow overhand grip on barbell or heart-shaped grip with a dumbbell (like in the two arm overhead extension)
  • Position barbell over shoulders with arms extended
  • With a bar: lower bar to forehead by bending elbows
  • With a dumbbell: lower the dumbbell behind your head till hands are at forehead height
  • Keeping elbows in tight, extend arms just short of full extension

Figure 6.88: Laying Triceps Extensions Starting Position

Figure 6.89: Laying Triceps Extensions Bottom Position

Video 6.42

Triceps Kickback

    • Kneel on bench with one knee and with arm of the same side supporting body, keeping back flat
    • Other foot is firmly on the floor next to the bench
    • Grasp dumbbell with other hand, position upper arm parallel to floor
    • Extend arm until it is almost straight
    • Continue with opposite arm

Figure 6.90: Triceps Kickback Starting Position

Figure 6.91: Triceps Kickback Finishing Position

Video 6.43

Triceps Pushdowns

    • Stand close to the high pulley station of the machine
    • Start in a standing position with feet shoulder width apart and knees slightly flexed
    • Hands placed just above chest height using an overhand close grip with elbows firmly tucked in against sides
    • Body should be upright, remaining stable throughout movement with knees slightly flexed (to take pressure off the lower back)
      • Be careful of leaning upper body forward and shifting emphasis to the chest
    • Push handles down just short of full extension, keeping elbows close to sides. Pause briefly, then raise hands back to starting position.
      • A rope attachment can be used in place of the handle to put more emphasis on the triceps by spreading the hands apart at the bottom of the movement.

Triceps Pushdowns with Bar

Figure 6.92: Triceps Pushdowns (Bar) Starting Position

Figure 6.93: Triceps Pushdowns (Bar) Finishing Position

Video 6.44

Triceps Pushdowns with Rope

Figure 6.94: Triceps Pushdowns (Rope) Starting Position

Figure 6.95: Triceps Pushdowns (Rope) Finishing Position

Video 6.45

Forearm Extension

    • Sit on bench and grip dumbbell with overhand grip
    • Rest forearm on thigh with wrist just beyond knee
    • Raise dumbbell by pointing knuckles upward as high as possible
    • Return until knuckles are pointing downward as far as possible
    • Keep elbow approximately wrist height to maintain resistance through full range of motion
    • Can be done with both sides at one time, or one arm can be done at a time with other hand helping support the wrist to help isolate the movement (perform one arm version for both sides)

Figure 6.96: Forearm Extension Starting Position

Figure 6.97: Forearm Extension Finishing Position

Video 6.46

Forearm Flexion

    • Sit and grasp dumbbell with underhand grip
    • Rest forearm on thigh with wrist just beyond knee
    • Allow dumbbell to roll out of palm down to fingers
    • Raise dumbbell back up by gripping and pointing knuckles up as high as possible
    • Keep elbow approximately wrist height to maintain resistance through full range of motion
    • Can be done with both sides at one time, or one arm can be done at a time with other hand helping support the wrist to help isolate the movement (perform one arm version for both sides)

Figure 6.98: Forearm Flexion Starting Position

Figure 6.99: Forearm Flexion Finishing Position

Video 6.47