Upper Body Resistance Training

Question 1

List the muscle actions in resistance training

Answer 1

upper body> multi-joint/single joint
multi-joint> push/pull> (horizontal, vertical, bilateral/unilateral, stance/position)

single joint > shoulder, elbow, wrist, neck

Question 2

list the 4 types of exercise categorization in the upper body

Answer 2

horizontal push, horizontal pull, vertical push, vertical pull

Question 3

list some exercises in unilateral horizontal push

Answer 3

DB SA bench, SA chest fly, keiser SA press

Question 4

list some exercises in bilateral horizontal pull

Answer 4

BB bent row, cable seated row

Question 5

list some exercises in unilateral vertical push

Answer 5

SA LM press, DB SA OH Press, Quad SA press

Question 6

list some exercises in bilateral vertical pull

Answer 6

chin up, lat pulldown

Question 7

list some primary and secondary exercises for upper body horizontal push

Answer 7

primary: BB bench press variations
secondary: DB bench press variations, plate loaded push-ups

Question 8

list some auxillary and remedial exercises for upper body horizontal push

Answer 8

auxillary: chest fly, single arm presses, push up variations
remedial: scapular stability exercises, rotator cuff work

Question 9

list some primary and secondary exercises for upper body horizontal pull

Answer 9

primary: BB BO row, prone row, seated row
secondary: TRX rows, horizontal row, DB/cable row variations

Question 10

list some auxillary and remedial exercises for upper body horizontal pull

Answer 10

auxillary: single arm rows, reverse flys
remedial: scapular stability exercises, rotator cuff work