Day 4 Lift Descriptions

Question 1

Overhead Press: Stance.

Answer 1

Heels hip-width apart. Feet flat on the floor. Point them slightly out.

Question 2

Overhead Press: Legs.

Answer 2

Keep your knees and hips locked from start to finish. Bending is cheating.

Question 3

Overhead Press: Grip.

Answer 3

Full grip. Bar in the base of your palm, close to your wrists. Squeeze the bar.

Question 4

Overhead Press: Grip Width.

Answer 4

Narrow grip just outside your shoulders. Don’t use a wide Bench grip.

Question 5

Overhead Press: Wrists.

Answer 5

Straight line bar to wrist to elbow. Don’t let your wrists bend back or they’ll hurt.

Question 6

Overhead Press: Elbows.

Answer 6

Almost under the bar from the side view. About 45° in from the front. No flaring.

Question 7

Overhead Press: Forearms.

Answer 7

Vertical to the floor from all angles: perpendicular from the side and front view.

Question 8

Overhead Press: Upper-arms.

Answer 8

Not parallel to the floor. This isn’t a Front Squat. Your forearms must be vertical.

Question 9

Overhead Press: Shoulders.

Answer 9

Hold the bar on your front shoulder muscles. Shrug your shoulders to the ceiling.

Question 10

Overhead Press: Chest.

Answer 10

Lift your chest by arching your upper-back. Try to touch your chin with your upper-chest.

Question 11

Overhead Press: Upper-back.

Answer 11

Arch your upper-back to lift your chest up. Do not squeeze your shoulder-blades.

Question 12

Overhead Press: Traps.

Answer 12

Shrug your traps at the top. Lockout the bar by shrugging your shoulders to the ceiling.

Question 13

Overhead Press: Head.

Answer 13

Keep your head neutral. Look forward. Don’t look at the ceiling or the bar while you press.

Question 14

Overhead Press: Lower Back.

Answer 14

Keep your lower back neutral. Don’t over-arch and hyper-extend your lower spine.

Question 15

Overhead Press: Torso.

Answer 15

Lean slightly back at the bottom. Move forward at the top. Don’t over-arch your lower back.

Question 16

Overhead Press: Way Up.

Answer 16

Press the bar in a vertical line. Stay close to the bar by moving your torso forward at the top.

Question 17

Overhead Press: Lockout.

Answer 17

Hold the bar over your shoulders. Shrug your shoulders to the ceiling. Lock your elbows.

Question 18

Overhead Press: Way Down.

Answer 18

Lower the bar to your shoulders. Lower it under control but not slow. No elbow flaring.

Question 19

Overhead Press: Breathing.

Answer 19

Inhale at the bottom before you press. Hold your breath at the top. Exhale at the bottom.

Question 20

Overhead Press: Bar Path.

Answer 20

Press the bar in a vertical line from your shoulders over your head, above your shoulders.

Question 21

Overhead Press: Between Reps.

Answer 21

Exhale, raise your chest, put your forearms vertical, take a big breath, press again.

Question 22

Bent-Over Rear Delt Row: Grip Width.

Answer 22

Hold barbell with slightly wider than shoulder-width grip.

Question 23

Bent-Over Rear Delt Row: Arm Angle.

Answer 23

Elbows should be out at 90 degrees.

Question 24

Bent-Over Rear Delt Row: Bar Path.

Answer 24

Bar should come to upper chest.

Question 25

Bent-Over Rear Delt Row: Knees.

Answer 25

Slightly bent.

Question 26

Bent-Over Rear Delt Row: Back.

Answer 26

Bent over, but keep natural arch of back.

Question 27

Bent-Over Rear Delt Row: Torso.

Answer 27

Parallel to the floor.

Question 28

Side Lateral Raise: Feet Width.

Answer 28

Slightly narrower than shoulder-width apart.

Question 29

Side Lateral Raise: Core.

Answer 29

Brace your core.

Question 30

Side Lateral Raise: Elbows.

Answer 30

Keep small bend in elbows.

Question 31

Side Lateral Raise: Arm Angle.

Answer 31

Don’t raise them directly out to the sides. Keep them forward 15-30 degrees.

Question 32

Side Lateral Raise: Descend.

Answer 32

Once upper arm is parallel to floor, descend.

Question 33

EZ Bar Skullcrushers: Grip Width.

Answer 33

Grap EX bar with 6-10 inches between hands.

Question 34

EZ Bar Skullcrushers: Shoulder Blades.

Answer 34

Pull shoulder blades down and back.

Question 35

EZ Bar Skullcrushers: Back.

Answer 35

Arch your back.

Question 36

EZ Bar Skullcrushers: Descend.

Answer 36

Lower your hands towards just above your head until it almost touches bench.