Upper Body

Question 1

Upper Body

Answer 1

Noted Incorrect Technique

Question 2

Flat Barbell Bench Press

Answer 2

1. Feet are on the bench (5 point contact needed
2. The bar is lowered too low on the torso. Nipple level is ideal
3. The spotter uses a supinated grip instead of an alternated grip.

Question 3

Incline Barbell Bench Press

Answer 3

The lifter lifts the bottom off of the bench and uses the lower body to help complete the lift. 5 point contact should remain.

Question 4

Decline Barbell Bench Press

Answer 4

nothing noted

Question 5

Flat Dumbbell Bench Press

Answer 5

1. Feet are on the bench (5 point contact needed)

2. The Spotter spots at the elbow instead of at the wrists

Question 6

Incline Dumbbell Bench Press

Answer 6

Spotter spots at the elbow instead of the wrist

Question 7

Decline Dumbbell Bench Press

Answer 7

nothing noted

Question 8

Vertical Chest Press Machine

Answer 8

1. Seat is too low (the hand should be in line with the nipple level
2. Head is lifted off of the pad (5 point contact should remain)

Question 9

Peck Deck Machine

Answer 9

Seat is too low (arms should be parallell to the floor)

Question 10

Flat Dumbbell Fly

Answer 10

1. lifter performs the exercise with too much elbow flexion

2. The spotter spots at the elbow instead of the wrist

Question 11

Incline Dumbbell Fly

Answer 11

nothing noted

Question 12

Decline Dumbbell Fly

Answer 12

nothing noted

Question 13

Cable Crossover Machine

Answer 13

The lifter elbows are locked out. They should be slightly flexed during the exercise

Question 14

Lat Pulldown Machine

Answer 14

1. The bar is lowered behind the head and the neck and thoracic spine are rounded
2. The lifter uses a bar that is attached to the machine with a S-Hook instead of a Caribeaner or Gated D Hook

Question 15

Bent Over Row

Answer 15

The lifters back is rounded during this exercise

Question 16

One Arm Dumbbell Row

Answer 16

The lifter rotates and lifts the torso during this exercise. It should remain stable

Question 17

Low Pulley Seated Row Machine

Answer 17

The lifter flexes and extends the torso during this exercises. It should remain stable

Question 18

Seated Row Machine

Answer 18

The lifters chest comes off the pad during the exercise.

Question 19

Face Pull Machine

Answer 19

The lifter leans back during the backward movement phase

Question 20

Barbell Pull-Over

Answer 20

nothing noted

Question 21

Dumbbell Pull-Over

Answer 21

nothing noted

Question 22

Straight Arm Lat Pulldown

Answer 22

nothing noted

Question 23

Shoulder Press Machine

Answer 23

The lifter puts the seat too low, so the the handles start too far above the shoulders

Question 24

Seated Barbell Shoulder Press

Answer 24

The bar is lowered behind the head. It should be lowered in front of the face until gently touching the clavicles

Question 25

Seated Dumbbell Shoulder Press

Answer 25

The spotter stands in front of the lifter and spots at the lifters elbows instead of the wrists

Question 26

Upright Row

Answer 26

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.

Question 27

The Lateral Shoulder Raise

Answer 27

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.

Question 28

Bent Over Lateral Raise

Answer 28

The lifter extends the torso to help lift the dumbbell instead of leaving the torso stationary

Question 29

Front Shoulder Raise

Answer 29

nothing noted

Question 30

Prone T’s, Y’s, and I’s

Answer 30

nothing noted

Question 31

Barbell Bicep Curl

Answer 31

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.

Question 32

EZ-Bar Biceps Curl

Answer 32

nothing noted

Question 33

Hammer Curl

Answer 33

The upper arm elbow move away from the body as the dumbbell is raised. The elbow should remain stationary at their sides.

Question 34

Dumbbell Alternating Curl

Answer 34

nothing noted

Question 35

Lying Barbell Triceps Extension

Answer 35

The elbow and upper arms flare out during the downward movement. The arms should remain perpendicular to the floor and parallel to each other

Question 36

Triceps Push-Down Machine

Answer 36

1. The lifter flexes the torso forward during the doward movment
2. 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

Question 37

Overhead Tricep Extension

Answer 37

nothing noted

Question 38

Wrist Curl

Answer 38

The lifters forearm are not parallel to each other and are not fully supported on the thigh

Question 39

Wrist Extension

Answer 39

The lifter uses an open grip instead of a closed grip

Question 40

Reverse Curl

Answer 40

nothing noted