Exercise Actions Set #1

Exercise Actions

Bench Press

Pec Major

Ant Delt, Triceps

Horn. Shoulder Add - Transverse

Elbow Extension – Saggital

Same for Chest Press Mach, Hammer Strength Bench press and Incline, Incline press, Dumbbell press, Push-up,

Except for the incline presses the agonist is the clavicular pec Major

Dumbbell Fly

Pect Major

Ant Delt, Biceps

Horn Shoulder Add – Transverse

Dips

Pec Major

Ant Delt, Triceps

Shoulder Flexion – Saggital

Elbow Extension – Saggital

Wide Grip Lat Pulldown

Lats

Rhomboids, Brachialis, Post Delt, Lower Traps

Shoulder Add – Frontal

Elbow Flexion – Saggital

Reverse Grip Lat Pull down

Lats

Biceps, Rhomboids, post delt, lower traps

Shoulder extension – Saggital

Elbow flexion – Saggital

Cable Row/ Hammer strength row

Lats

Rhmoboids, brachialis, post delt, middle traps

Shoulder extension – sag

Elbow flexion – sag

Dumbbell Row

Lats

Rhomboids, Brachialis, Rear delts, Middle traps

Shoulder extension – Sag

Elbow flexion – Sag

Rope Push down

Triceps Med and lateral heads

Triceps Long head

Elbow Extension – saggital

Skull Crusher

Triceps Long head

Triceps Lateral and Medial heads

Elbow Extension

Saggital

Dumbbell Triceps Kickback

Triceps Long and Medial Heads

Triceps Lateral Heads

Elbow Extension Sagittal

Close Grip Bench Press

Pec Major, Long and Lateral triceps

Ant Delt, triceps Med head

Shoulder flexion Sag

Elbow Extension Saggital

Military Press/ Hammer Strenght Military Press, Dumbbell Press

Ant Delt

Med Delts, Triceps

Shoulder Abd – frontal

Elbow Extension – Sag

Front Raise/ Cable Front raise

Ant Delt

Pec Major

Shoulder flexion – Sagital

Cable Lateral Raise/ Lateral raise machine and dumbbells

Med Delt

Shoulder Abd Frontal

Machine Curl, EZ bar curl, Dumbbell Curl, Preacher Curl, Concentration Curl, Hercules Curl, Spider curl, Incline Dumbbell Curl

Biceps Brachii, Brachialis

Brachioradialis

Elbow Flexion Sag

EZ reverse Curl

Brachioradialis

Brachialis, Biceps Brachii

Elbow Flexion Sagg

Hammer Curl

Brachialis

Brachioradialis, Biceps Brachii

Elbow Flexion Sagg