Tony's notes

Question 1

Muscles involved in squat (6)

Answer 1

• vastus lateralis
• vastus medius
• vastus intermedius
• gluteus maximus
• adductor magnus
• erector spinae

Question 2

Muscles involved in lat pulldown (7)

Answer 2

• latissimus dorsi
• teres major
• biceps brachii
• brachialis
• brachioradialis
• middle traps
• rhomboids

Question 3

Muscles involved in bench press (5)

Answer 3

• pectoralis major
• anterior deltoid
• triceps brachii
• middle deltoid
• serratus anterior

Question 4

Muscles involved in deadlift (6)

Answer 4

• gluetus maximus
• adductor magnus
• biceps femoris
• semitendinosus
• semimembranosus
• erector spinae

Question 5

Muscles involved in dumbell row (7)

Answer 5

• latissimus dorsi
• teres major
• posterior deltoid
• biceps brachii
• brachialis
• brachioreadialis
• rhomboids

Question 6

Muscles involved in incline bench press (5)

Answer 6

• pectoralis major
• anterior deltoid
• triceps brachii
• middle deltoid
• serratus anterior

Question 7

Muscles involved in wide grip chins (7)

Answer 7

• latissimus dorsi
• teres major
• biceps brachii
• brachialis
• brachioradialis
• middle traps
• rhomboids

Question 8

Muscles involved in front squat (6)

Answer 8

• vastus lateralis
• vastus medius
• vastus intermedius
• gluteus maximus
• adductor magnus
• erector spinae

Question 9

Muscles involved in stiff leg deadlift (6)

Answer 9

• gluteus maximus
• adductor magnus
• bicep femoris
• semitendinosus
• semimembranosus
• erector spinae

Question 10

Muscles involved in seated cable row (8)

Answer 10

• latissimus dorsi
• teres major
• posterior deltoid
• biceps brachii
• brachialis
• brachioradialis
• middle traps
• rhomboids

Question 11

Muscles involved in leg press (5)

Answer 11

• vastus lateralis
• vastus medius
• vastus intermedius
• gluteus maximus
• adductor magnus

Question 12

Common errors… lat pulldown

Answer 12

• bar pulled to below clavicles
• trunk not reclined backwards
• failing to hyperextend thoracic spine

Question 13

Common errors… bench press

Answer 13

• partial ROM (not touching chest)
• lifting buttocks off bench
• asymmetrical technique (different levels of shoulder abduction or non-horizontal barbell)

Question 14

Common errors… squat

Answer 14

• heels leave the ground
• rounding out the lower back
• hip abduction (knees coming together) at sticking point
• good-morning style squat
• looking up or down

Question 15

Common errors… dumbell row

Answer 15

• elbows pulled away from the side
• failure to achieve full scapula adduction/retraction
• thoracic spine not sufficiently extended (mildly hyperextended)

Question 16

Common errors… deadlift

Answer 16

• lumbar spine rounded
• chest down rather than ‘high beam’
• shoulders not forward of barbell/bar travels around the knees

Question 17

Common errors… side DB raise

Answer 17

• excessive weight lifted with overly flexed elbows
• excessive internal rotation
• significantly exceeding 90 degrees of abduction

Question 18

Shoulder press vs upright row

Answer 18

shoulder press: emphasis on anterior deltoid and triceps

Question 19

Seated row vs lat pulldown

Answer 19

seated row: emphasis on middle traps, rhomboids and posterior deltoids

Question 20

Low bar vs high bar squat

Answer 20

low bar: emphasis on glutes, adductor magnus and erector spinae

Question 21

Low feet vs high feet leg press

Answer 21

low feet: emphasis on vastii

Question 22

Rowing pull to chest vs hip

Answer 22

chest: emphasis posterior deltoid

Question 23

Sumo vs conventional deadlift

Answer 23

sumo: emphasis on adductors