Day 4 Lift Descriptions Flashcards
Overhead Press: Stance.
Heels hip-width apart. Feet flat on the floor. Point them slightly out.
Overhead Press: Legs.
Keep your knees and hips locked from start to finish. Bending is cheating.
Overhead Press: Grip.
Full grip. Bar in the base of your palm, close to your wrists. Squeeze the bar.
Overhead Press: Grip Width.
Narrow grip just outside your shoulders. Don’t use a wide Bench grip.
Overhead Press: Wrists.
Straight line bar to wrist to elbow. Don’t let your wrists bend back or they’ll hurt.
Overhead Press: Elbows.
Almost under the bar from the side view. About 45° in from the front. No flaring.
Overhead Press: Forearms.
Vertical to the floor from all angles: perpendicular from the side and front view.
Overhead Press: Upper-arms.
Not parallel to the floor. This isn’t a Front Squat. Your forearms must be vertical.
Overhead Press: Shoulders.
Hold the bar on your front shoulder muscles. Shrug your shoulders to the ceiling.
Overhead Press: Chest.
Lift your chest by arching your upper-back. Try to touch your chin with your upper-chest.
Overhead Press: Upper-back.
Arch your upper-back to lift your chest up. Do not squeeze your shoulder-blades.
Overhead Press: Traps.
Shrug your traps at the top. Lockout the bar by shrugging your shoulders to the ceiling.
Overhead Press: Head.
Keep your head neutral. Look forward. Don’t look at the ceiling or the bar while you press.
Overhead Press: Lower Back.
Keep your lower back neutral. Don’t over-arch and hyper-extend your lower spine.
Overhead Press: Torso.
Lean slightly back at the bottom. Move forward at the top. Don’t over-arch your lower back.
Overhead Press: Way Up.
Press the bar in a vertical line. Stay close to the bar by moving your torso forward at the top.
Overhead Press: Lockout.
Hold the bar over your shoulders. Shrug your shoulders to the ceiling. Lock your elbows.
Overhead Press: Way Down.
Lower the bar to your shoulders. Lower it under control but not slow. No elbow flaring.
Overhead Press: Breathing.
Inhale at the bottom before you press. Hold your breath at the top. Exhale at the bottom.
Overhead Press: Bar Path.
Press the bar in a vertical line from your shoulders over your head, above your shoulders.
Overhead Press: Between Reps.
Exhale, raise your chest, put your forearms vertical, take a big breath, press again.
Bent-Over Rear Delt Row: Grip Width.
Hold barbell with slightly wider than shoulder-width grip.
Bent-Over Rear Delt Row: Arm Angle.
Elbows should be out at 90 degrees.
Bent-Over Rear Delt Row: Bar Path.
Bar should come to upper chest.
Bent-Over Rear Delt Row: Knees.
Slightly bent.
Bent-Over Rear Delt Row: Back.
Bent over, but keep natural arch of back.
Bent-Over Rear Delt Row: Torso.
Parallel to the floor.
Side Lateral Raise: Feet Width.
Slightly narrower than shoulder-width apart.
Side Lateral Raise: Core.
Brace your core.
Side Lateral Raise: Elbows.
Keep small bend in elbows.
Side Lateral Raise: Arm Angle.
Don’t raise them directly out to the sides. Keep them forward 15-30 degrees.
Side Lateral Raise: Descend.
Once upper arm is parallel to floor, descend.
EZ Bar Skullcrushers: Grip Width.
Grap EX bar with 6-10 inches between hands.
EZ Bar Skullcrushers: Shoulder Blades.
Pull shoulder blades down and back.
EZ Bar Skullcrushers: Back.
Arch your back.
EZ Bar Skullcrushers: Descend.
Lower your hands towards just above your head until it almost touches bench.
