Day 2 Lift Descriptions Flashcards
Barbell Bench Press: Grip.
Hold the bar in the base of your palm, close to your wrist. Squeeze the bar.
Barbell Bench Press: Grip Width.
Hands inside the ring marks of the bar. Vertical forearms at the bottom.
Barbell Bench Press: Thumbs.
Wrap your thumbs around the bar. Don’t Bench Press with a thumbless grip.
Barbell Bench Press: Wrists.
Straight line bar to wrist to elbow. Don’t Bench with bent wrists or they’ll hurt.
Barbell Bench Press: Elbows.
50 to 75 degrees out at the bottom. They shouldn’t touch your torso or flare out 90 degrees.
Barbell Bench Press: Forearms.
Vertical to the floor from every angle: from the side as well as from the front.
Barbell Bench Press: Shoulders.
Keep them back, on the bench. Don’t shrug your shoulders forward at the top.
Barbell Bench Press: Upper-Back.
Squeeze your shoulder-blades together to increase stability when you Bench.
Barbell Bench Press: Chest.
Raise it to the ceiling. Reach to the bar while you lower it. But keep your butt on bench.
Barbell Bench Press: Head.
Setup with your eyes under the bar. Keep your head neutral. Don’t push it into your bench.
Barbell Bench Press: Butt.
Keep your butt on your bench when you bench. Don’t cheat by raising your butt off the bench.
Barbell Bench Press: Lower-Back.
Natural arch. I should be able to slide my flat hand between the bench and your back.
Barbell Bench Press: Feet.
Flat on the floor, not in the air. Feet under knees. Use a shoulder-width stance like on Squats.
Barbell Bench Press: Unracking.
Unrack the weight by straightening your arms. Move the bar above your shoulder joint.
Barbell Bench Press: Way Down.
Lower the bar to your mid-chest. Tuck your elbows in 75° while you lower the weight.
Barbell Bench Press: Bottom.
Straight wrists, vertical forearms. Elbows in but not against your torso. Bar on mid-chest.
Barbell Bench Press: Way Up.
Don’t pause at the bottom. Press the bar back to above your shoulders. Lock your elbows.
Barbell Bench Press: Lockout.
Lock the bar over your shoulder joint. Lock your elbows at the top. Don’t bend them back.
Barbell Bench Press: Racking.
Lockout with straight elbows. Move the bar back against the rack. Lower it in the uprights.
Barbell Bench Press: Bar Path.
Diagonal line from your mid-chest to shoulders. Not vertical over shoulders, neck or chest.
Barbell Bench Press: Breathing.
Big breath at the top, hold it on the way down, hold it at the bottom, exhale at the top.
Incline Barbell Bench Press: Bench Angle.
Angle the bench to 30 to 45 degrees.
Incline Barbell Bench Press: Seat Height.
Adjust the seat height so your eyes are under the bar when you lie down.
Incline Barbell Bench Press: Butt.
Keep butt planted on the bench.
Incline Barbell Bench Press: Chest.
Raise your chest up toward the bar.
Incline Barbell Bench Press: Shoulder Blades.
Pinch your shoulder blades together and pull your shoulders down towards your waist.
Incline Barbell Bench Press: Grip Width.
Hands slightly wider than shoulder-width apart.
Incline Barbell Bench Press: Forearms.
Forearms should be vertical when bar is on chest.
Incline Barbell Bench Press: Wrists.
Wrists should be straight. It helps to keep bar closer to wrist than to knuckles.
Incline Barbell Bench Press: Feet.
Plant feet about shoulder-width apart. Feel around until you feel stable.
Incline Barbell Bench Press: Back.
Arch your back while keeping shoulders and butt in contact with bench.
Incline Barbell Bench Press: Elbows.
Elbows at 50 to 75 degrees relative to torso during entire movement.
Incline Barbell Bench Press: Bar Path.
Path should be vertical. Touch bar to clavicle.
Dumbbell Bench Press: Setup.
Rest dumbbells on your thighs.
Dumbbell Bench Press: Lay Down.
Lie back and hoist the dumbbells by giving them a nudge with your thighs. Dumbbells should be on either side of your chest.
Dumbbell Bench Press: Back.
Arch your back slightly.
Dumbbell Bench Press: Feet.
Plant your feet on the floor.
Dumbbell Bench Press: Chest.
Raise your chest.
Dumbbell Bench Press: Shoulder Blades.
Tuck your shoulder blades down and squeeze them together.
Dumbbell Bench Press: Press.
Press dumbbells toward ceiling. As they rise, allow the weights to drift closer together. At end of rep, elbows should be almost locked and dumbbells should be 1-2 inches apart.
Dumbbell Bench Press: Descent.
Descend until weights are at chest level.
Dumbbell Bench Press: Elbow Angle.
Elbows out at 60 degrees.
Dumbbell Bench Press: Dumbbell Angle.
Keep dumbbells at a 45 degree angle.
EZ Bar Curls: Palm Angle.
Palms tilted slightly inward.
EZ Bar Curls: Pause.
Hold contracted position for a second.
EZ Bar Curls: Press.
Press until bar is at shoulder level.
