Upper Body Flashcards
Technique Corrections for Upper Body CSCS
Upper Body
Noted Incorrect Technique
Flat Barbell Bench Press
- Feet are on the bench (5 point contact needed
- The bar is lowered too low on the torso. Nipple level is ideal
- The spotter uses a supinated grip instead of an alternated grip.
Incline Barbell Bench Press
The lifter lifts the bottom off of the bench and uses the lower body to help complete the lift. 5 point contact should remain.
Decline Barbell Bench Press
nothing noted
Flat Dumbbell Bench Press
- Feet are on the bench (5 point contact needed)
2. The Spotter spots at the elbow instead of at the wrists
Incline Dumbbell Bench Press
Spotter spots at the elbow instead of the wrist
Decline Dumbbell Bench Press
nothing noted
Vertical Chest Press Machine
- Seat is too low (the hand should be in line with the nipple level
- Head is lifted off of the pad (5 point contact should remain)
Peck Deck Machine
Seat is too low (arms should be parallell to the floor)
Flat Dumbbell Fly
- lifter performs the exercise with too much elbow flexion
2. The spotter spots at the elbow instead of the wrist
Incline Dumbbell Fly
nothing noted
Decline Dumbbell Fly
nothing noted
Cable Crossover Machine
The lifter elbows are locked out. They should be slightly flexed during the exercise
Lat Pulldown Machine
- The bar is lowered behind the head and the neck and thoracic spine are rounded
- The lifter uses a bar that is attached to the machine with a S-Hook instead of a Caribeaner or Gated D Hook
Bent Over Row
The lifters back is rounded during this exercise
One Arm Dumbbell Row
The lifter rotates and lifts the torso during this exercise. It should remain stable
Low Pulley Seated Row Machine
The lifter flexes and extends the torso during this exercises. It should remain stable
Seated Row Machine
The lifters chest comes off the pad during the exercise.
Face Pull Machine
The lifter leans back during the backward movement phase
Barbell Pull-Over
nothing noted
Dumbbell Pull-Over
nothing noted
Straight Arm Lat Pulldown
nothing noted
Shoulder Press Machine
The lifter puts the seat too low, so the the handles start too far above the shoulders
Seated Barbell Shoulder Press
The bar is lowered behind the head. It should be lowered in front of the face until gently touching the clavicles
Seated Dumbbell Shoulder Press
The spotter stands in front of the lifter and spots at the lifters elbows instead of the wrists
Upright Row
The lifter lifts the bar too high. The correct location is between the sternum and chin. The elbows should be level or slight above the shoulder.
The Lateral Shoulder Raise
The lifter raises the dumbbell too high. The dumbbell should be lifted where the dumbbell are parallell to the floor or at the approximate height of the shoulders.
Bent Over Lateral Raise
The lifter extends the torso to help lift the dumbbell instead of leaving the torso stationary
Front Shoulder Raise
nothing noted
Prone T’s, Y’s, and I’s
nothing noted
Barbell Bicep Curl
The shoulder are lifted during the upward movement of the barbell. The elbows should be stationary at their sides. Aslo the elbows should flex until the barbell hits the anterior delt and not above the shoulder.
EZ-Bar Biceps Curl
nothing noted
Hammer Curl
The upper arm elbow move away from the body as the dumbbell is raised. The elbow should remain stationary at their sides.
Dumbbell Alternating Curl
nothing noted
Lying Barbell Triceps Extension
The elbow and upper arms flare out during the downward movement. The arms should remain perpendicular to the floor and parallel to each other
Triceps Push-Down Machine
- The lifter flexes the torso forward during the doward movment
- The lifter moves the upper arm during the exercise. The upper arm should remain perpindiucular to the floor and at the lifters side during the duration of the exercise
Overhead Tricep Extension
nothing noted
Wrist Curl
The lifters forearm are not parallel to each other and are not fully supported on the thigh
Wrist Extension
The lifter uses an open grip instead of a closed grip
Reverse Curl
nothing noted
