Bench Press

Flat Bench Press

The flat bench press exercise is considered the “granddaddy” of all chest movements. In fact
“benching” is thought to be one of the mainstay movements in the entire weight-resistance training
exercise inventory. Many trainees consider that the bench press would be the exercise of choice if
only one movement was to be permitted. Many other members of the weight-training population
offer a completely opposite assessment of the worthiness of the bench press stating that the bench
press exercise is the least effective of the chest movements. It can be noted that most of the highlyrecognized
names of the weight training game developed huge chests with the bench press as one of
their most relied-upon movements.
The bench press is a “power
movement” and as such it has earned
great popularity over the years with all
athletes involved in weight resistance
training. Power lifters and bodybuilders
alike have tested themselves on the
bench press movement from the inception
of weight -resistance training as a
measure of one’s strength and fitness
level.

The lure of bench pressing can be
found in both the proposed tangible
(growth and development) resultants as
well as the intangible (psychological
effects) of the ego- inflating sense of
supreme power associated with being
able to press a “substantial” amount of
weight. The competitive spirit of the
athletes is brought out with the performance
of the bench press exercise.
Even those athletes more concerned
with the developing of the shaping and
contouring of their musculature more
than in just developing their strength
are most frequently pre-occupied with
the amount of weight they can handle
in comparison to their colleagues in the bench press.

As is the case with most of the power-oriented movements, the bench press exercise can bring
out the best or (as it often happens), the worst in an athlete. The realization of being able to press
more weight than one’s colleagues can provide major inspiration in the attainment of new plateaus.
Unfortunately, it can also induce trainees into serious injury as a result or “overdoing it” in their bid
to add ill-advised poundages. Safe, efficient chest training can only be accomplished with a Strong
sense of reality and a conscientious approach to weight selection and to the correct exercise execution.

Movement Analysis
There is a high-risk of injury associated with the bench press movement. There is a prevalent
concern over the prospects of being “pinned” under the bar when attempts are made to implement
the advocated “progressive resistance” principle. The use of intelligent weight-selection would
represent the initial step in reducing the risk of injury. A spotter should be utilized whenever possible
to allow for the safe, efficient application of this highly-beneficial but potentially risky movement.
The use of intelligent weight
tion would represent the initial step
in providing for reduced potential
for external injury.

The risk of internal injury is
greater as there are several common
flaws in technique that can easily
occur creating a high degree of risk
for the athlete. Most of the internal
injury risk can be readily avoided
with the proper resistance selection
and correct movement methodology.

Common Causes of Injury

Increased Duress upon the Shoulder Joints
Whenever an athlete is injured during the application of the bench press exercise it is rarely the
chest muscle that is injured. Occasionally a trainee may pull or tear a pectoralis muscle but generally
the injury incurred is one that attacks the shoulder joint. When too much weight is used, the shoulder,
elbow and wrist joint must bear the brunt of the weight of the load. The neural-impulsing that is
supposed to be directed into the pectoralis muscles instead goes to the stabilizing area of the shoulders.
The muscles in the shoulders are often unable to handle the heavy loading that was applied with
the development of the chest in mind. The result is that the joint is forced to bear the burden of the
load which frequently duresses the area to a dangerous level. As well, the elbow joints can become
injured if too much weight is applied as they are often forced to become involved in support of the
shoulder joint.

Dl-advised Poundages Induce flaws In Technique
Using too much weight most assuredly will result in a number of serious flaws in technique
which will hamper growth and development potential and more importantly, expose the trainee to
high injury-risk. When the chest muscles are overpowered due to the use of too much weight, the
trainee is often encouraged to resort to a hip-thrust action at the initiation of the concentric contraction
phase of the lift. Frequently, the hip thrust is of such enormous force to force the trainee up
onto the toes which creates an exaggerated arching in the back.

Lower Back and Shoulder-joint Injury Risk
Exaggerated arching of the back creates a jamming of the facet-joints of the lower lumbar region
and can cause injury to the vertebrae and supporting discs in the area. As well, the arching action of
the back changes the angle of the movement application and the trainee can easily suffer shoulder
damage at the conclusion of the lift due to the strain that is applied to the joint when the barbell is
re-racked in the exaggerated posture.

Increased Eccentric Phase Speed-of-Contraction
As well, when too much weight is used there is a general tendency to allow the forces of gravity
to take over control of the movement in the concentric contraction phase. The forces of gravity
combined with the overloaded bar can easily overpower the muscle’s resistive power which results in
great stress being exerted upon the shoulder joints. Rapid speed-of contraction movement applications
during the eccentric phase can easily aggravate ligaments and tendons.

Dangerous “Bouncing” Resultant
When too much weight is used and increased rate of contraction results there is a tendency to allow
the resistance to come down out of control which encourage a dangerous “bouncing” action of
the bar as it comes down to the desired area of the chest. Depending upon the angle of the pressing
application (decline incline, supine, the trainee can be at high risk of both external and internal injury
risk.

Each Angle Carries Specific Risk
The supine bench press application could see the train~ bouncing the bar off the chest which
could result can result in a bruised sternum which in severe circumstances could invoke death. Allowing
the weight to come down too quickly during the decline bench press application could see the
bar coming down into the area of the throat as balancing is sometimes difficult in this movement and
the margin for error is small. No need to outline the negative ramifications associated with being
struck in the throat with a loaded barbell. Another danger of allowing the weight to come down too
quickly is that the bar will be lowered to the area of the ribs. If the bar bounces off the ribs, serious
injury is a virtual certainty. If the weight is permitted to travel through the eccentric contraction too
quickly on the incline bench press application the trainee is at risk: of being stuck in the chin or the
mouth with the bar. It is essential to lower the weight slowly and with strong muscular control.

Reduced Motor-unit Recruitment
In addition to the high risk of external and internal injury associated with bouncing, the considerations
for reduced growth and development potential should further detract the trainee from using
the bounce technique. If the weight is permitted to travel through the eccentric phase with increasing
speed the opportunity to apply strong muscular contraction in the eccentric phase sticking-point is
lost. As the weight is permitted to travel through the sticking-point by virtue of gravitational force
the muscle is not encouraged to contract against the resistance which robs the individual of an opportunity
to provide for a strength increase.

“More Bounce to the Ounce”
Another negative ramification associated with -bouncing is that it is difficult to monitor progress
when the bar is allowed to bounce off the chest. Bouncing also encourages an accompanying springing
action of the hips as they are thrust upward off the bench. This springing action is often so severe
that it induces the trainee to come up onto the toes which forces the back into an exaggerated
arc. The angle of application is now altered and it is difficult to assess how much work is being produced
by the fibers of the pectoralis major and how much impetus is being provided by the sur100
rounding muscle groups.

Effectiveness of Exercise Difficult to Measure
As well, there are a number of aspects to the lift that are difficult to measure with respect to applied
momentum when a bouncing action is used. For example:
- How far was the resistance permitted to travel with increasing speed in the eccentric phase in
preparation for the bouncing action into the subsequent concentric contraction?
- With how much force was the bar permitted to strike the chest?
- How far upward was the bar permitted to bounce before muscular force was applied to the lift?
- How much springing impetus was applied to the lift with respect to hip-thrust and springing-uponto-
the–toes actions?

Overload Principle Difficult To Apply
When a bouncing action of the bar and a springing hip-thrusting action are used it is extremely
difficult to apply the overload or progressive-resistance principle with any degree of efficiency or
safety. If the muscles are not encouraged to recruit additional fibers as a result of applied momentum
being permitted to be incorporated into the movement, then the ability to increase the resistance
rests with one’s ability to increase the magnitude of tile applied bouncing of the bar and thrusting of
the hips. Obviously such actions do little to increase the muscle’s affinity for motor-unit recruitment
and such flaws in technique can invoke serious injury.

To Lock-Out or not to Lock-Out
A major controversy surrounding the execution of the bench press movement is whether to utilize
a fully-extended arms position or not during the completion of the concentric contraction. Many
weight-training experts advocate the notion that extending the arms to the full lock -out position can
create strain upon the shoulder and elbow joints. What might be significant is that “blocking-out”
does not mean “snapping-out” and as such the fully-extended arms position can be considered a natural
one and that as long as the movement is performed with smoothly slow speed-of-contraction
movement applications there is no need to assume that the joints would be at risk.

Injury Risk Related to Partial Extension
As well, a less than fully-extended position of the arms encourages a rapid change in direction
between the concentric and eccentric contraction phases of the lift. Should the trainee begin to experience
fatigue during the application of the set, the weight can come down out of control as the required
amount of fibers have not been activated for the eccentric contraction phase of the movement.
By extending the arms fully, the trainee can pause at the top of the lift and make certain that
the weight is balanced before initiating neural-impulse firing into the desired region of the chest muscles
before commencing the eccentric contraction. Both internal and external injury can be significantly
reduced with the benefit of additional control as provided by the pause at the completion of
the fully-extended arms position.

Considerations for Hand Placements
There are several variations of hand placements that can be applied for the bench press movement.
The recommended hand placement is the natural grip displacement. The natural grip allows
for a right angle to be formed between the forearm and the upper arm which provides the safest and
most efficient placement for the development of the chest. Wide grips are utilized to expand the pectorals
but can create stress upon the shoulders. Other grips include the shoulder width and justoutside-
shoulder-width and just-inside-shoulder-width band placements. The shoulder-width and
just-inside-shoulder-width band placements hit the anterior deltoid heads more significantly and thus
are not as effective in providing for accentuation of the pectorals. Generally speaking, shoulder width
and inside would more highly-activate the triceps, while wider grips would highly accentuate the pectorals.
Note; the closed-grip bench press application is considered a triceps exercise and as such is
outlined in the section devoted to triceps training.

Considerations for Growth and Development Potential
The clavicular head of the pectoralis major is activated during the final portion of the lift when
the humerus of the shoulder joint is flexed. If the arms are not fully-extended the clavicular head is
not fully-activated which creates an imbalance in development between the clavicular and sternocostal
heads.

Considerations for Elbow Position
The elbows should be held away from the body in effort to place the accentuation of the pectoralis.
If the elbows are held in close to the body the pressing movement more strongly accentuates
the shoulders (anterior deltoid head), and the triceps. Also, the elbows should be positioned under
the bar as opposed to behind the bar in order to alleviate strain on the ligaments and tendons of the
shoulders.

Considerations for Foot Placement
The feet should be placed squarely upon the floor and maintain in the full-sole contact throughout
the entire movement application. If the heels of the feet are lifted from the floor it is a sign that a
lifting of the hips is being used to add momentum into the lift. If the bench is too high to allow for a
full-foot contact with the floor a raised platform should be used to provide support.

Normal Anatomical Position for the Body
Frequently, trainees are instructed to raise their feet up onto the bench in order to provide support
for the back. The concave region of the back that results from the contact of the back and the
gluteals with the bench is a natural one in that it represents the normal anatomical position. As such,
the lower back should not be seen as being in trouble if there is a space hollow between the bench
and the spinal area. If the feet are brought up onto the bench this hollow region is not removed the
knees would have to be brought up to the chest in order to flatten out the concave area.

Dangers Associated With Knees-to-chest Position
Bringing the knees up onto the chest can be dangerous. If the trainee suffers any loss in balance
(which can easily occur particularly when performing high-end sets or striving for new plateaus),
there would be no support available in order to stabilize the load. The trainee would be in danger of
slipping off the bench before the legs could be brought down to the floor in effort to gain required
support. Even if the trainee is able to avoid falling off the bench the imbalance of the bar would
create uneven pressure upon one side of the body. A resulting whipping action of the body could
easily occur, creating significant torque upon the body which would wreak havoc on the entire vertebral
column which could easily tear the ligaments and tendons in the shoulder. If a Smith Machine is
being used the knees can be brought up to the chest as the balance problems are removed with the
machine application.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by lying on the bench with the feet placed flat on the
floor. Remember, if the bench is too high to allow for a flat-foot placement on the floor then use
a raised platform for support of the feet. Do not bring the feet up onto the bench.
- Grasp the barbell in a natural pronated-grip hand placement and remove it from the rack by
pressing the weight upward. Bring the barbell overhead so that it is aligned with the mid-point of
the chest and make certain the elbows are positioned out wide from the body not close in to the
sides of the body and that they are placed beneath the bar not behind it.
- Press the barbell upward to the fully-extended arms position and hold for a count before initiating
the eccentric contraction phase of the movement.
- Slowly lower the weight by directing strong neural-impulses into the muscle of the chest. Remember
to keep the elbows wide.
- Complete the eccentric contraction phase of the movement by lowering the weight to a point
that is just above the mid-line of the pectoralis major. Remember, no “bouncing”. The bar
should barely kiss your chest.
- Initiate the concentric contraction phase of the movement by extending the arms upward and
slightly backward in order to provide maximum accentuation of the pectoralis major. It takes
concentration to affect the backward motion of the bar. Note: Beginning trainees should learn
the correct movement methodology involved in the proper angle of application of the bar before
attempting to add weight. Those trainees suffering from shoulder problems may want to avoid
this approach. Others with sound shoulders will want to train light at the outset in order to learn
the proper technique involved and then add weight carefully. Many advanced trainees usually
push the bar slightly downward and outward and then upward and backward but this can create
potential injury problems for the beginning trainee so it advised against at this point.
- Complete the concentric contraction of the movement by raising the bar to the fully-extended
arms position. Remember to utilize slow speed-of-contraction movement application and avoid
snapping-out at the conclusion of the lift. You will also want to maintain contact with the bench
with the entire contact surface of the back and gluteals and maintain contact with the floor with
the heels in order to avoid incorporating momentum into the movement.

Keys to the Lift
- Concentrate fully in directing maximum neural-impulsing into the muscles of the chest in order
to alleviate the accentuation of the burden of the load to be taken up by the shoulders.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement.
- Avoid the natural tendency to bounce the bar off the chest during the completion of the eccentric
contraction.
- Maintain contact with the bench with the entire contact area of the posterior region of the body
and maintain contact with the floor with the heels in order to avoid incorporating momentum into
the movement application.

Incline Bench Press
The incline (barbell) bench press is utilized
to develop the upper portion of the
chest. The fundamental principles associated
with the bench press movement as
outlined in the supine bench press exercise
remain. There are a couple of key considerations
to take into account with respect to
the specific application of the incline version
of the bench press movement.

Importance of Elbow Position
Magnified
There is a tendency to press outward
as opposed to directly upward against gravity
especially when fatigue begins to set in
during the set. It is imperative that the trainee
maintain the under-the-bar position in
effort to encourage the correct movement
application. Should the elbows be allowed
to move behind the bar, it would encourage
the forward direction of the movement
application. Because of the inclined angle,
the forward direction of the movement
application could cause great strain upon
the shoulder ligaments.

Differences in Grip and Lowering Position
Two more differences between the supine and incline movement
applications can be seen with the applied hand displacement and the
area of concentration of the finish position of the eccentric contraction.
The incline bench press should be applied with a slightly narrower hand
placement than that normally used in the conventional (supine) bench
press exercise. A shoulder-width or just-slightly-inside-shoulder-width
grip would be recommended. The resistance is lowered to the upper
portion of the chest at a spot just below the clavicle. If the trainee has
developed a tendency to bounce the bar off the chest the dangers of
such practice are greatly increased with the application of the incline
bench press application as the weight would be bounced off the clavicle
which could easily result in a fracture.

Tendency to Arch the Back
There is an even greater tendency to arch the back in effort to apply
a more advantageous angle of application during the performance
of the incline bench press exercise than in the supine version of the
movement. The trainee is induced into arching the back into a backward
“C” configuration in effort to apply a more powerful horizontal
body position. If you feel compelled to arch the back in order to complete
the lift this indicates that the weight is too heavy. Arching the
back destroys the premise of the incline application at and at worst can
cause serious damage to the vertebral column of the lower lumbar region.

Most Angles Too Severe
Another major consideration associated with the incline bench
press exercise is the determination of the optimal angle to be applied
for the most effective performance of the exercise. Most gyms have
fixed angles on their incline benches. I don’t know if the gym equipment
manufacturers ever trained at all or if they all got together and just
decided that somewhere between horizontal and vertical would be a
good place to start in establishing the correct angle to work with. Most
of the angles are structured at 60-70°. Such severe angles are not effective
as they accentuate the shoulders (anterior deltoids), and do not
provide emphasis upon the desired region of the upper chest.

25-30° Optimal
A more desirable range for the angle of the incline would be 25-
30°. If the incline benches are fixed at incorrect angles utilize a Smith
Machine or improvise by placing a platform under the regular bench. You will want to make sure that
the bench that you are using has a safe cradle for the weight and that a slight angle will not allow the
weight to slip out of the cradle.

Closer Grips for Inner Pectoral Region Development
In order to accentuate the inner region of the upper portion of the chest a narrow grip (8- 12
inches) Smith machine application has shown itself to be extremely effective. The Smith machine
allows for a consistent vertical movement application and encourages maximum fiber recruitment
due to the “same-line” exactness attributed to Smith machine training.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the
exceptions outlined above.

Keys to the Lift
- You will need to press upward directly against gravity,
and not outward.
- Make certain to maintain the desired elbows-underthe-
bar position. You may want to utilize greater
wrist-extension to facilitate the maintenance of the
correct position.
- You will want to be careful to avoid arching the
back.

Decline Bench Press
Another variation of the bench press movement is
the decline bench press exercise. The decline variation is
designed to accentuate the lower area of the chest. Some
experts have deemed the decline press “a waste of time”.
Others have stated that the decline press builds the lower
region of the pectorals but that such development
only serves to provide for a less than desirable “sagging”
affect of the “pecs”. The suggestion put forth in this
report is that the decline bench press has proven to be a
very effective exercise in the mass mover category for
many weight training students and as such is a mainstay
power movement in this chest exercise portfolio.

There is no evidence to support the notion that the
decline bench press is a “waste of time” as overall development
of the chest muscles can be aided by the inclu-
sion of the decline angle application to the bench press exercise. As
well, the performance of the decline bench press exercise would not
encourage an imbalanced physique if the chest program included a variety
of movements nor should the trainee suffer from a “sagging”
problem if a well-balanced chest routine is utilized.

Decline Angle can Invoke Balance Problems
The decline angle of the exercise promotes a pressing outward lineof-
application during the concentric contraction phase of the movement.
As it is, the decline angle places extra pressure upon the deltoids;
if the bar is pressed outward the strain on the shoulders is magnified.
An effective manner in which to encourage the correct pathway of application
is to bend the wrist back slightly (wrist-joint extension). Bending
the wrist slightly will encourage the elbows to come forward under
the bar and not left behind the bar. With the elbows in the proper position,
the desired vertical line of application should be easier to affect.

Putting on the Brakes
As well, the decline angle also encourages a natural tendency to
press the bar backward behind the head at the conclusion of the lift. If
the line of the movement application is behind the head, the shoulders
can be strained upon the completion of the lift. It is imperative that the
trainee stop the movement before the bar is behind the head. Stopping
the backward movement of the weight is not easy once the contraction
is under way; strong concentration is required in order to “put on the
brakes” at the conclusion of the lift.

Dangers Associated with “Bouncing”
The bar should be lowered to the bottom of the pectoralis major
and should not be brought down to the ribs or the abdominals nor
should it be brought down to high near the area of the throat. Obviously
any bouncing action of the bar could invoke serious-even lifethreatening
injury. Even bouncing the bar off the lower chest can result
in drastic negative ramifications as the xiphoid process bone could easily
be broken with the result being that the fragmented bone could be
pushed into the spleen causing severe hemorrhaging in the area. Those
trainees who are in the habit of applying a “bouncing” action of the bar
would be well-advised to stay away from the decline bench until they
have cured themselves of the habit of “bouncing”.

Angle of Application Often Too Severe
As evidenced with the incline bench press movement there is a tendency among trainees to use
too great an angle for the movement application. While the decline press allows for a greater angle to
be applied than in the incline variation, a severe angle will make it difficult to apply the movement
with the correct line of application. If the angle is too severe the bar will be encouraged to be
brought down either too low on the chest or too high near the throat and facial area. In addition, a
severe angle will reduce the effectiveness of the exercise. A 30-35° angle would be as far as you
would want to stretch it on the decline application in order to provide for maximum stimulation of
the chest and to alleviate the risk of potential pressure being exerted on the shoulders.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Decline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- You will want to make certain to lower the bar to the desired region of the lower chest, neither
too low to the rib cage nor too high to the throat.
- You will want to avoid the urge to bounce the bar off the lower chest or, even worse, the rib
cage during the completion of the eccentric contraction phase.
- You will need to concentrate fully on pressing the bar upward in the line of true-vertical, not
outward.

Machine Bench Press
There are several types of machines available for bench pressing and can be utilized to great advantage.
Machine “benching” provides a different accentuation upon the muscles due to the principles
of isokinetic contraction (please note that the machine diagrammed to the left is a variation of
a machine bench press that does not involve a CAM and as such offers an isotonic contraction). It is
recommended that the use of machines be interspersed with free-weight training as the exclusion of
free-weight training could reduce overall growth and development due to the loss of benefits of muscle
fiber hypertrophy attributed to isotonic contraction training.

Reduced Injury-Risk Attributed to Machine “Benching”
In addition to providing for a specific accentuation upon the muscle fibers which can produce
enhanced shaping and overall definition of the muscle, the machine application provides for the additional
benefit of reduced injury-risk. The risk of being struck or pinned beneath the bar is removed
as there is a safety handle that provides a margin of clearance for the body.

Machine Bench Press Applications

Vertical Bench Machine Press
The vertical or seated bench press machine provides
a mass mover exercise that is unique in that the
movement and the resistance do not travel in the
same line applied in a horizontal plane. The resistance
(plate-stack) travels in a vertical direction but the
movement is applied in a horizontal direction. The
effects upon the muscles of the chest are different
than in conventional bench pressing applications that
see the resistance and the movement going in the
same direction. As well, the risks associated with
pressing a weight upward over the body directly opposing
gravity are removed with the vertical press
machine.

Incline Bench Machine Press
The benefits of the incline bench press machine
include the lack of necessity of balancing a barbell
overhead where external injury risk is a factor. As
well, the fixed movement application associated with
machine bench pressing allows for maximum fiber
recruitment and a safe application of the movement.
The isokinetic contraction also provides for a variation
of muscle contraction to be applied in the incline
version of the pressing movement which can provide
additional growth and development benefits.

Decline Bench Machine Press
The already-mentioned benefits associated with
machine bench pressing applications are once again
evidenced with the decline bench machine. An additional attribute is the one that allows for the performance
of the movement to be applied in a sweeping angle of application that sees the resistance
first heading outward, then upward, and finally in a backward direction. Such application stimulates
the two heads of the pectoralis major and also incorporates the involvement of the pectoralis minor
thereby providing for enhanced growth and development potential.

Increased Safety Factor
There are a number of safety factors related to the machine bench press application that are even
more magnified during the performance of the decline press movement. The removal of the necessi-
ty of having to balance a barbell allows for the avoidance of the risk of smashing the barbell down
into the facial area or bouncing the barbell off the rib cage during the completion of the eccentric
contraction phase of the movement. The fixed angle of application also eliminates the risk of coming
too far back with the barbell during the completion of the concentric contraction phase of the lift.

It should be noted however that while machine pressing is considered safer than conventional
free-weight pressing, injuries can easily occur if proper form and correct exercise execution are not
applied. The trainee must utilize a sensible weight and concentrate fully throughout the entire movement
application in order to provide for a safe, efficient utilization of the highly-effective machinepress
movements.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Machine Press are repeated from the conventional
free weight (supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- Utilize slow speed-of-contraction movement application.
- Maintain the wide-elbows position.
.. Accentuate the Pectoralis and reduce the emphasis exerted on the forearms.

Back Extensions

Back Extensions This exercise is often identified by the misnomer of “hyperextensions”. The usage of the prefix “hyper” implies that greater than normal ROM movements are performed during the execution of the exercise. Exaggerated movement applications (hyperextensions), are to be avoided as they cause stress of the vertebrae, discs, and facet-joints in the lower lumbar region. Instead, the correct movement application is more aptly described as “back extensions”. The posture of the body should be aligned in what is described as the normal anatomical position. Although instead of being in the vertical position the individual is (of course) in the horizontal position. Often-applied Misconception Frequently, athletes perform what they consider to be back hyperextensions by placing the legs under the pads of the back extension apparatus and raising up past the parallel line of the body. However, upon closer evaluation it is usually discovered that the trainee has applied a bent-leg posture and the apparent “hyperextension” is really an extension movement as the upper and lower back (spine) is in line with the knees. However, even with the bent-leg posture this approach to the back extension exercise can prove to be of high-risk as there is significant pressure exerted upon the muscles as well as the vertebrae of the lower lumbar region. While the hyperextension application offers slightly increased activation of the erector spinae muscle, the risk outweighs the reward and the hyperextension application should be avoided. Considerations for Twisting Action The back extension exercise involves the activation of the transversospinal and erector spinae muscle groups. In order to incorporate the activation of the rotatores muscles a twisting action would need to be applied. Once again for reasons of safety, beginning weight-training students should be cautioned against applying the twisting actions during the movement application as additional stress can be placed upon the lower lumbar region. Advanced trainees can apply twisting actions but extreme caution must be taken to ensure the safe, efficient application of this variation. Correct Movement Methodology Essential The importance of applying correct exercise execution of the movements for the lower back cannot be overstated with reference made to potential injury risks. Lower back ailments can sideline an athlete for a long time sometimes a lifetime. If a trainee suffers an injury to the lower back all exercise capability is eliminated. Try performing a set of squats or even barbell curls with an injury to the lower lumbar region. Exercising the lower back can allow for an enhanced muscular structure as well as providing for an injury tive during the execution of other exercises. However, haphazard training of the lower back could easily induce severe career-threatening injury. Correct movement methodology is essential to the safe, efficient training of this highly-vulnerable area of the body. Summary of Correct Exercise Execution - Assume the correct preparatory position for the movement by placing the body face-down upon the back extension apparatus. The hips should be supposed and the ankles secured beneath the provided foot pads. The back should be held in a flat rigid posture and the head should be held in an extended position. This posture should be maintained throughout the entire application of the movement. – Initiate the eccentric contraction of the movement by lowering the body slowly downward so that the upper torso forms a 90° angle with the legs. You will want to make certain to utilize strong neuralimpulsing into the muscles of the lower back in order to combat the forces of gravity which threaten to take over control of the lowering of the body. – Complete the eccentric contraction phase of the movement by stopping the descent of the torso at the desired 90° angle position of the torso and the legs and pause for two counts before attempting the initiation of the concentric contraction phase of thee movement. You will need to concentrate fully in order to avoid the natural tendency to allow the body to swing downward past the 90° angle formed by the upper torso and the legs. Coming down past the desired 90° angle encourages a swinging action of the body which can exert great stress upon the lower lumbar region. As well, coming down past the 90° angle induces a resulting “whipping” action of the body into the subsequent concentric contraction phase of the movement. – Begin the concentric contraction phase of the movement by slowly raising the upper torso to the desired horizontal position. You will need to utilize strong muscular contractions in the muscles of the lower back in order to protect the lower lumbar vertebrae, discs, and facet-joints from potential injury. Keys to the Lift - Assume and maintain the correct body posture throughout the entire application of the movement. – Utilize highly-concentrated, slow speed-of-contraction movement applications in order to accentuate the muscular emphasis and to alleviate the exertion placed upon the vertebral column. – Do not lower the body greater than a 90° angle and avoid the tendency to use a “whipping” action of the torso when initiating the subsequent concentric contraction as such flaws in technique will create great stress upon the lower lumbar region. – Remember the lever arm in this case is the body. Be extremely careful in applying the movement as any degree of carelessness could easily result in career-threatening injury.

Bent-over Back Raises – “Good Morning”

Bent-over Back Raises —”Good Morning”

The good morning exercise has a pleasant-sounding ring to it and is frequently associated with a simple, almost casual “awakening-to-the-day” activity; it may be thought of s being similar to throwing one’s hands overhead in a satisfying stretch. However, while the good morning exercise appears to have a simple stretching quality attributed to it, what should be remembered is that the exercise is designed to work the lower back. Whenever an attempt is made to exercise the region of the lower back great care must be taken to perform highly-concentrated movement applications. The good morning exercise provides an excellent manner in which to build the lumbar muscle which gives the thick well-muscled ridges on each side of the vertebral column. The benefits of developing the lower lumbar muscle extend beyond mere aesthetic value. Strengthening the lower lumbar region can prevent the onset of severe injury to the region of the lower back during the performance of other exercises. However, strict attention must be paid to proper movement methodology in order to provide for the safe, efficient application of this highly-valuable but deceivingly-dangerous exercise.

Considerations for Twisting Application Not advised for Beginning Students

It should be noted that the good morning exercise activates the erector spinae and transversospinal muscle groups. However the rotatores muscles are not activated in the conventional straight up-and-down application. A twisting action must be employed in order to activate the rotatores but it is advised that the beginning weight-training student refrain from twisting actions as great strain (torque) can be exerted upon the vertebral column exposing the trainee to high injury-risk.

Light Weight, Slow Movement Advised

Advanced trainees should utilize caution when performing the twisting variation of the good morning exercise. Very light resistance should be used and highly-controlled slow speed-ofcontraction movement applications should be utilized in order to reduce the high risk of injury associated with rotatores muscle activation.

Summary of Correct Exercise Execution

It is recommended that the beginning weight-training student use only natural body weight in learning this exercise. Resistance can be added once the rudiments of correct exercise execution have been learned. If resistance is used, a barbell would be positioned at the top of the trapezius (just slightly higher than would be the position of the barbell for the squat exercise). – Assume the correct preparatory stance by placing the feet at shoulder-width distance and bending the knees slightly in effort to provide for the alleviation of the potential strain (torque) on the lower back. Be sure to raise the head and to maintain a flat, stabilized position of the back to protect the lumbar region from potential injury. – Slowly initiate the eccentric contraction phase of the movement by bending forward at the waist. You will need to utilize strong neural impulsing into the muscles of the lower back in order to provide highly-controlled slow speed-of-contraction movement applications. Remember, the gluteals and hamstrings will want to take over control of the movement so a high level of concentration is needed to direct the impulses into the lower back muscles. – Complete the eccentric contraction phase of the exercise by lowering the torso to a position that is slightly-above parallel to the floor. Bending lower than the slightly-above parallel position encourages a breakdown in proper posture which can create injuries to the lower back. Lowering the body too far also induces a resulting “whipping” action of the torso during the initiation of the subsequent concentric contraction. You will want to remember to maintain the flexed position of the knees throughout the movement application. – Pause slowly at the completion of the eccentric phase of the movement and initiate the concentric contraction phase of the exercise by slowly raising the upper torso. You will need to concentrate fully in order to direct the neural-impulses into the muscles of the lower back. – Slowly complete the concentric contraction phase of the movement by establishing a vertical position of the body. You will want to resist the tendency to rise up too quickly and force the upper torso back to parallel. If the movement is carried too far there will be pressure exerted upon the vertebrae, disks, and facet joints of the lower lumbar region. – Pause at the fully-extended concentric contraction position and before initiating the eccentric contraction phase of the exercise.

Keys to the Lift -

Be conservative when selecting the resistance to be used in this exercise. – Maintain the knees-bent, head-up, flat-back posture throughout the entire execution of the movement in effort to avoid straining the lower lumbar region. – Apply highly-concentrated slow speed-of-contraction movement applications to avoid having momentum take over control of the movement and to optimize the effects of this exercise upon the muscles of the lower back. – Utilize the slightly-above-parallel-to-the-floor position of the upper torso in the eccentric contraction phase of the movement and a true vertical (not past) position of the upper torso during the concentric contraction phase of the movement.

Deadlift

Deadlift

The deadlift exercise was outlined in the leg section as an exercise
for the muscles of the posterior thigh. However, as there are a
couple of important differences of accentuation between the deadlift
movement application for the hamstrings and the dead-lift
movement application for the lower back, the dead-lift will be reintroduced
with emphasis paid to the considerations for the lower
back.

The deadlift exercise represents the “granddaddy” movement of
lower back exercises. On the surface the movement appears to be a
simple one to perform. However, there are a number of crucial considerations
to take into account in order to provide for the proper
execution of this exercise. It is advised that the beginning weighttraining
enthusiast gain a thorough understanding of the rudiments
of correct movement methodology in order to provide for safe, efficient
utilization of this highly-beneficial, but potentially dangerous
exercise. It should be noted that this seemingly simple exercise (what
could be easier than bending down and picking up a bar and then
straightening up?) is responsible for many serious injuries.

Three Major Differences in Movement Application
Use the Floor As Opposed To a Raised Platform
The raised platform provides additional stretch as the ROM of
the movement application is increased. However, the benefit of addi-
tional stretching distance (increased ROM) is experienced in the
strings and does not provide additional growth and development benefit
for the lower back. However, the additional distance of the movement
application as provided for by the raised platform can induce great
stress upon the lower back. Raised platforms should be used if the trainee
experiences the problem of having the plates touch the floor before
the eccentric phase of the movement can be completed. Only a slightlyraised
platform should be used in order to provide a built-in bench mark
of how far the weight should be lowered. If a higher platform is used
the trainee should not extend all the way down to the floor as stretching
too far exerts tremendous pressure on the lower lumbar region which
could easily cause serious injury.

Apply Knee-Flexion
The dead-lift exercise for the lower back should be applied with a
bent-knee posture. The stiff-legged version of the dead-lift exercise is
applied when the hamstrings are being accentuated. If a stiff-legged approach
is taken with the lower back deadlift application two serious ramifications
may result:
- It forces a greater stretching of the thoracolumbar fascia which is not
flexible and could easily be injured.
- It creates a much poorer mechanical advantage for the lower
lumbar region which results in a
significant increase in the amount of torque that is directed to
the vertebrae in the lumbar region.

Neural-impulsing Directed to the Lower Back
The movement application is performed with strong neural-impulsing
being directed to the area of the lower back as opposed to being
directed to the hamstrings. Remember the concentration
should be directed to the desired area that will be worked in order to reduce injury risk and to enhance
growth and development potential.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by placing the feet at just slightly wider than shoulder
width distance.
- Utilizing hip and knee flexion bend over at the waist and grasp the barbell in a just-slightly- wider-
than-shoulder width pronated grip. You will want to make certain to have the bar placed close
to the shins. If the barbell is positioned too far in front of the body there is a risk of straining the
lower lumbar region during the initiation of the lift.
- Initiate the concentric contraction phase of the movement by slowly extending the upper torso
to a vertical position. You will want to make certain to maintain slight knee and hip flexion in
order to alleviate the risk of straining the lower back. As well you will want to make sure to keep
the hips low and the head high in order to provide for the most mechanically correct posture for
the lift.
- Complete the concentric contraction phase of the movement by extending to a vertical posture.
You will want to avoid extending past the vertical point as over-extending creates a jamming of
the facet-joints and could injure the highly-vulnerable disks in the lower lumbar region. Remember
to avoid any vigorous thrusting of the bar and to draw the weight up the front of the thighs.
- Maintaining hip and knee flexion slowly begin the eccentric contraction phase of the lift. You
will want to keep the head up in order to maintain a flat and rigid posture of the back. Dropping
the head will encourage a resulting rounding of the back posture which could create stress upon
the lower lumbar region.
- Slowly complete the eccentric contraction phase of the lift by extending downward and pausing
at the completion of the descent before initiating the concentric contraction.

Keys to the Lift
- Utilize sensible weight selection as the tendency with this exercise is to use too much weight.
- Utilize smooth, highly-controlled movement applications. No herky-jerky movements with this
one.
- Keep the head up and. the hips down in effort to maintain the desirable flat, rigid posture of the
back.
- Place the barbell close to the shins and draw the weight up the front of the thighs.
- Do not hyperextend at the completion of the concentric contraction phase of the movement.
- Slowly lower the weight utilizing strong neural-impulsing throughout the eccentric contraction
phase of the movement.
- Remember to maintain slight knee and hip flexion in order to alleviate potential strain on the
lower back.
- Direct strong neural-impulsing into the lower back and not into the hamstrings on this particular
movement application.

Here are  a couple of videos that will help you with form.  The next series will have better sound so turn your speakers up.

Lower Back Intro

Lower Back Training

Highly Vulnerable to Injury
The area that comprises the lower back is responsible for more dehabilitating injuries than any
area of the body. In fact, injuries sustained to the region of the lower back ruins more weight-training
careers than the rest of the body combined. Lower back pain and injury are not only prevalent in
weight-resistance training but in everyday “civilian” activity as well. How many times have we heard
about someone bending over to tie a shoelace and then not being able to straighten up? Or how
about the weekend-at-the-cottage syndrome where an unsuspecting victim has reached for a tow line
on the row boat or stretched down to gather some firewood and was left bent-over in agony. Acute
(or chronic) aching-back symptoms plague almost everyone at one time or another in their lives.

Why is it that the lower back is so highly vulnerable to injury?

Poor Mechanical Advantage
The foremost cause of lower back ailment is due to the extremely poor mechanical advantage of
the vertebral column. Whenever a person bends forward during the performance of an activity, from
lifting a bag of groceries to executing the initiation of the concentric contraction phase of the deadlift
exercise, great force is exerted upon a specific area of the vertebral column. The forces that are applied
are: the resistance that is being moved; the weight of the upper torso; and the force of gravity
(9.8 m•s-2). If the combined forces were to be endured by the entire structure of the vertebral column
the risks would be significantly reduced. However, as the forces are focused upon just two or three
vertebrates, the stress upon a small portion of the vertebral column is all too often of sufficient magnitude
to cause injury to the vertebrates, the discs, or the facet joints located on the vertebral column.

Muscles of the Lower Back Weak
Not helping the cause is the fact that the muscles of the region are often underdeveloped and as
a result are too weak to provide sufficient support to the area. Without proper assistance from the
surrounding muscle groups, the bony structure of the vertebral column is forced to endure the
stresses of the forces placed upon the region of the lower back.

Abdominal Muscles Weak
Additional problems arise from the fact that they rarely are the individual’s abdominal muscles
developed to the point where they could provide support for the duress placed upon the lower back.
Poorly-developed abdominals force the vertebral column to endure the forces placed upon the region
of the lower back. Conversely, strong abdominal muscles can provide ample support for the
muscles of the lower back and work in harmony to protect the vulnerable vertebral column from
stress-related injury.

Hamstring Muscles Not Flexible
Another major contributing factor to lower back injury is the lack of fully-stretched and welldeveloped
hamstring muscles. Most people have not done anything to provide for development of
their hamstrings as a result whenever they attempt to bend down to lift something they exert great
force upon the lower back. As the muscles of the lower back are not usually worked in everyday activities
they too are weak. The hamstring muscles insert into the pelvic region. If the hamstrings are
inflexible, they are not able to stretch out and “cushion” the effects of the load. The exerted forces
pull the pelvis downward creating a stretching of the lower back muscles which can cause injuries to
the muscular structure of the region.

When weight-resistance trainees attempt to work their lower backs through bending movements,
the exertion upon the lower back is severely magnified. If the hamstrings have not been worked and
are neither strong nor flexible, and if the abdominal muscles have not been developed, the forces that
are directed into lower back easily overpower the relatively weak muscles of the region. Without support
from the lower back muscles the vertebral column is forced to endure the force of the load.

Poorly-Applied Movement Methodology
The one area of consideration that the athletes have control over is the quality of their movement
methodology; yet, many weight-resistance trainees approach their back training with reckless
abandon. Poor exercise execution represents the single-most preventable cause of lower back ailment.
Poor exercise execution is fostered mainly by the fact that few athletes understand the basis of
vulnerability the lower back is exposed to. If the trainees were fully aware of the dangers involved in
poorly-applied technique in lower back training it is presumed that they would pay more attention to
detail when executing the various lower back exercises. The keys to success in providing for safe and
efficient training of the lower back are:
- Establish and maintain proper posture throughout the lift in order to reduce the stress exerted
upon the lower back;
- Utilize strong neural-impulsing into the muscles of the lower back to protect the vertebral column.

Location and Function
There are two basic sets or groups of spinal muscle that comprise the region of the lower back.
There is a deeply-set group known as the transversospinal muscles and a superficial group known as
the erector spinae muscles. Both muscle groups are covered by a thick sheath of muscle tissue known
as the thoracolumbar fascia which inserts along the origins of the latissimus dorsi. It should be noted
that fascia does not have the flexibility of muscle and as a result is highly-vulnerable to injury during
stress-related actions of poorly-performed exercise execution.

Erector Spinae Muscle Group
The superficial erector spinae muscle group is comprised of three separate (but intertwined)
muscles: iliocostalis (thoracis, and lumborum); longissimus dorsi; and spinalis dorsi. Together these
muscles cover the vast region between the neck to the sacrum which is located on the posterior portion,
and on both sides of the spine. The erector spinae muscles comprise the large ridges that can be
seen running down the length of the mid-line of a well-developed back.

Iliocostalis — Thoracis (A1), Lumborum (A2), Cervicis (A3)
The most laterally located of the erector spinae muscle group the iliocostalis (thoracis and lumborum)
muscle originates on the crest of the ilium and inserts into the nos. These two related muscles
act strongly to rotate the vertebral column.

Longissimus — Dorsi (B1), Cervicis (B2), Capitis (B3)
The longest of the erector spinae muscles, the longissimus dorsi runs almost the full length of
the area of the back. It originates from the most lateral projections of the vertebrae (transverse
processes), and insert in transverse processes which are located superiorly to their location. The longissimus
dorsi is involved in rotation of the spine.

Spinalis (C)
The spinalis muscle is the most medially located muscle of the erector spinae group and, unlike
the semi-spinalis muscle which originated at the mid-way point of the back, travels the entire length
of the mid-line of the back. It originates from the spinous process of the lumbar and thoracic (lower)
regions and insert in the thoracic and cervical vertebrae. The spinalis is involved in rotation of the
spine.

Transversospinal Muscle Group
The deep spinal muscle group derives its name from the location of the fibers which run from
the transverse process to the spinous process of the vertebrae. The transversospinal group is comprised
of the interspinalis (semi-spinalis), intertransversarii, rotatores, and multifidus muscles which
are generally structured in pairs.

Interspinalis (Semispinalis)
The interspinalis or semi-spinalis (as it is sometimes better known)—as its name would imply—
takes its place of origin at about the mid-portion of the vertebral column from the lower thoracic
vertebrae and will generally insert on the fifth to seventh vertebrae which are slightly superior (above)
its location. The interspinalis muscle is involved in the action of extension of both the cervical and.
thoracic vertebrae. This muscle is also involved in the action of rotation of the vertebrae.

Intertransversarii
Takes its place of origin along the vertebral column and attaches to the adjacent vertebrae. This
muscle is involved in extending the vertebral column.

Rotatores
The rotatores muscles originate on the transverse process of one
vertebra and insert into the spinous process of the next superior vertebrae.
This origin and insertion structure of the rotatores muscles
(as their name would imply) provide for a rotating action of the trunk
and are also involved in extension of the vertebral column.

Multifidus (D)
The multifidus muscle has the most fibers and is the thickest and
thus strongest of the transversospinal muscle group. This muscle is
situated in the hollows on either side of the vertebrae. The fibers of
this muscle take their origin from an inferior (lower) vertebra and
insert on superior (usually more than two) vertebrae. The multifidus
muscle aids in the action of rotation of the vertebral column and it
serves to stabilize the vertebral column during lifting actions.

Chin-up and Pulldown Exercises

Chin-up
The chin-up movements represent another
fundamental series of back movements. The
chin-up series can prove to be very valuable
when a lat-pulldown station is not available. The
chinning movements provide a similar movement
application in which to stimulate the latissimus
dorsi, teres major, trapezius, as well as the
rear deltoid region which provides overall width
to the upper portion of the posterior upper torso.
The fundamental difference between the
chin-up and pulldown movements is that in the
chin-up application the body is pulled to a fixed
resistance point while the pulldown movement
sees the resistance pulled toward a fixed body
position. Essentially the movement application
and the muscle involvement is the same. The
chin-up movement can be applied either to the
rear or the front of the body with a variety of
band positions and placements.

Rear Chin-Up Muscle Accentuation
The rear chin-up movement dictates that a
pronated-grip with natural hand displacement
be used. The natural grip provides for a 90° angle
between the upper arms and the forearms
which provides the most advantageous angle in
which to approach the exercise with reference
to overall back development. Wider grips accentuate the rear deltoid heads and provide a squeezing
action upon the trapezius but do not stimulate the latissimus dorsi to required degree. Narrower grips
provide accentuation of the latissimus dorsi and the mid-line area of the back along the vertebral column
(notably the middle portion of the trapezius and the rhomboids). However, strength is reduced
in this movement and there are much better approaches to take with regards to providing emphasis
on the latissimus dorsi.

Front Chin-Up Muscle Accentuation

Pronated-Grip
The front chin-up pronated-grip application provides similar result to the rear chin-up pronatedgrip
with a reduction in accentuation of the rear deltoid head (the accentuation on the deltoids is now
shifted to the medial and anterior heads) and there is less emphasis exerted upon the trapezius. Once
again a natural hand displacement is recommended
in order to provide the most powerful
position of the arms. Wide grips as well as narrow
and closed-grip applications are possible in
the front chin-up movement. The code of reference
is the closer the grip the more the accentuation
will be placed upon the latissimus dorsi
and the wider the grip the more the emphasis
will be felt in the area of the poster deltoids.

Supinated-Grip
The supinated-grip front chin-up movement
allows for a variety of hand displacements
but the recommended distance would be shoulder
width. Wider hand displacements reduce the
ROM of the movement application and can
place great duress upon the ligaments and tendons
in the shoulder. Narrow grips encourage
stronger activation of the biceps into the
movement.

Semi-pronated Grip
The semi-pronated grip provides for a
combination of actions that are experienced in
both the supinated and pronated grip applications.
As such, the chin-up movement can be
best utilized by performing semi-pronated (parallel)
grip applications. The semi-pronated grip
provides for optimum stretching of the latissimus
dorsi and provides accentuation of the trapezius
middle and lower region at the fully-extended eccentric contraction position and the bottom
two-thirds of the concentric contraction as well as the upper portion during the final one-third of the
concentric contraction phase of the movement. The semi-pronated grip application also reduces the
emphasis upon the biceps that is experienced in the supinated grip while providing for greater stretching
of the latissimus dorsi that is evidenced in the pronated grip.

Supination versus Pronation
The supinated grip application involves shoulder-joint extension as the arm moves toward the
body. The position of the hands (supination) provides a more advantageous line-of- pull for the biceps
brachia. Also, with the supinated position of the hands, the elbows remain in front of the body
and the arms are parallel to the body. During the pulling action there are the actions of elbow-joint
flexion and shoulder-joint extension which work in harmony to provide a stronger pull.
With the pronated-grip application the
ceps tendon is wrapped around the radius bone
of the forearm which means that when the biceps
brachia is contracted it does not provide
for a direct line-of-pull which makes the contraction
weaker than when it is applied in a direct
line. In addition, during the pulling action
in the pronated-grip application, the elbows
move out toward the sides of the body (as opposed
to in front of the body) which dictates
that while elbow-joint flexion occurs the action
in the shoulder-joint is adduction rather than
extension which weakens the contraction of the
biceps brachia. Thus, the supinated-grip application
is stronger than the pronated grip. However,
the point is the chinning movement is not
performed for purposes of activating the biceps
but rather to provide activation of the muscles
of the back.

Summary of Correct Exercise
Execution
- Regardless of the applied grip the fundamentals
of the movements are essentially
the same. Grasp onto the bar (or the angled
handle positioned over the bar) and extend
the arms fully in manner of providing for
maximum stretch of the latissimus dorsi
and to provide maximum movement of the
scapula.
- Extend the legs downward or if there is
insufficient room to apply the fullyextended
leg position, utilize knee-joint
flexion to bring the heels up behind the hamstrings.
- You will want to establish and maintain an erect position of the body with a flat and rigid posture
of the back. There is a tendency to duck down too far with the head creating a rounded position
of the back during the rear chin-up movement and there is a strong tendency to allow the
body to swing forward during the supinated-grip and semi-supinated front chin-up applications.
If the body is allowed to swing forward and upward the movement involves stronger activation
of the powerful muscles of the chest which reduces the effectiveness of the exercise.
- Initiate the concentric contraction phase of the movement by pulling the body slowly upward by
virtue of strong neural-impulsing into the muscles of the back. Remember, the arms are only a
link between the resistance and the muscles of the back.
- Concentrate on maintaining the vertical position of the upper torso in pulling up to the desired
finish position with the chin just above the bar (front chin-up application) or the base of the
neck (rear chin-up application). Note the base of the neck should touch and not the trapezius as
touching the trapezius to the bar could induce strain on the shoulders and provokes a swinging
action of the torso.
- Pause at the completion of the concentric contraction for one count in effort to avoid dropping
down to quickly.
- Slowly begin the eccentric contraction phase of the movement by utilizing strong muscular contraction
of the muscles of the back in effort to resists the powerful forces of gravity which
threaten to take over control of the movement.
- Complete the eccentric contraction by slowly coming to rest at the bottom of the movement.
You will need to concentrate fully on avoiding the natural tendency to bounce at the bottom of
the eccentric phase in effort to apply impetus to the subsequent concentric contraction.

Keys to the Lift
- Apply full range-of-motion movement applications in order to provide maximum stretching of
the latissimus dorsi.
- Note the constant reference to “slowly” when describing the movement action. Utilize slow
speed-of-contraction movement applications.
- Maintain an erect posture of the upper torso throughout the concentric and eccentric phases of
the movement.
- Avoid “bouncing” at the completion of the eccentric contraction phase of the movement.
- Apply full concentration with strong neural-impulsing into the muscles of the back in order to
reduce the involvement of the arms which severely reduces the effectiveness of the exercise.

Behind-the-head (Rear) Lat Pulldown
The terms “lat pulldown” and “behind-the-head” are virtually contradictory. The lat pulldown
movement when performed behind the head necessitates a pronated grip application which is the
least effective grip to apply when attempting to accentuate the latissimus dorsi muscle. The supinated
grip and, to an even greater degree, the parallel grip hand positions are much more effective in providing
emphasis on the “lats”. However, the most frequently employed grip is the pronated hand
position and as such we shall begin our analysis of the lat pulldown series with it.

Movement Actions
The lat pulldown exercises (wide pronated-grip) involve shoulder adduction which is activated by
the latissimus dorsi and the teres major. The lat pulldown movements involve downward rotation of
the scapula (concentric contraction) which is initiated by the rhomboids (major and minor). The
downward pulling action also involves extension of the humerus at the shoulder joint which strongly
activates the latissimus dorsi and teres major muscles. If
the elbows are permitted to lead the movement and are
pulled back to the fullest extent in the range-of-motion
the teres minor and the infraspinatus will become activated.

Hand-Grips and Subsequent
Accentuations
The pronated-grip behind the neck lat pulldown exercise
is a very effective back movement; it is not however
an effective movement for the latissimus dorsi
muscle. This exercise is highly effective in providing for
width of the upper back as it hits the upper trapezius
and the rear deltoid head (and stimulates to a slight degree
the medial deltoid head) which provides for a wide
expanse of the upper back. The lat pulldown movement
can be effective in providing for stimulation of the lats
when parallel-grip applications are employed or to a
lesser degree when a supinated hand position is used.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by sitting
straight up on the lat-pulldown station seat with the
hands extended straight up overhead. Establish and
maintain a flat, rigid position of the back. Grasp the
bar in a natural-displacement pronated grip. The
“natural” displacement is one that sees the forearms
and the upper arms forming a 90° angle at the conclusion
of the lift. Wider grip applications restrict
the ROM of the movement applications as the trapezius
muscles are jammed into one another. Narrower
hand displacements encourage active elbow
flexion which detracts from the effectiveness of the
exercise.
- You will want to make sure that you are positioned
close to the machine in manner of ensuring
that you are providing sufficient clearance area for the bar to pass behind the head. If the body is
too far away from the machine there is required an exaggerated ducking action of the head which
encourages a rounding of the back posture which reduces the effectiveness of the movement.
- Initiate the concentric contraction phase of the movement by pulling the bar down slowly by
virtue of strong muscular contraction. Remember, the arms are only linking the weight to the
back muscles: use the back muscles (not the arms),
to contract the weight through the movement range.
- Pull the bar down slowly while maintaining an erect
posture. You will have to concentrate on avoiding
the natural tendency of leaning back during the
movement application as leaning back incorporates
body weight into the effort which severely reduces
the effectiveness of the exercise. Complete the concentric
contraction phase of the movement by drawing
the weight down to the correct finish position
just below the base of the neck. The bar should be
touching the top of the trapezius. Pause for two
counts before commencing the eccentric contraction
phase of the movement.
- Slowly begin the eccentric contraction phase of the
movement by allowing the bar to rise upward. Remember
to utilize strong muscular contraction in the muscles of the back in order to resist the
forces of gravity which threaten to take over control of the movement.
- Complete the eccentric contraction phase of the movement by stretching the muscles at the fully-
extended position. You will want to avoid the tendency to rise up off the seat during the
completion of the eccentric phase in order to gain momentum for the subsequent concentric
contraction phase of the movement.

Keys to the Lift
- Remember, the arms are only a link between the resistance and the muscles of the back.
Establish strong neural impulsing into the muscles of the back in order to provide for maximum
motor-unit recruitment for enhanced growth and development and reduced injury risk.
- Maintain the vertical position of the back. Do not lean forward during the concentric contraction
phase of the lift.
- Maintain contact with the seat throughout the concentric and eccentric phases of the movement.
- Utilize light resistance in order to avoid the common flaws in technique which threaten to ruin
the effectiveness of the exercise.

Front Lat Pulldown (Pronated Grip)
An effective alternative to the behind-the-head (rear) lat pulldown exercise is the front lat pulldown.
The front pulldown movement allows for the utilization of a supinated-grip as well as a pronated-
grip hand position. We shall provide a brief analysis of the different emphasis that is exerted
upon the back with both the pronated and supinated grips versus the rear tat pulldown movement
application.

The basic rudiments of the rear and front (pronated grip) pulldown movements are highlysimilar
in that they both tax the same muscles in much the same way. The front pronated grip tat
pulldown movement allows for a vertical body position as well as a reclined (approximately 60° angle
relative to the floor) body position. The recommended “natural” hand displacement position that is
used in the rear lat-pulldown movement would be applied in the front lat pulldown movements. It
should be noted however than the front pulldown will not require a grip quite as wide as that of the
rear pulldown in order to maintain proper joint alignment.

Difference Between Vertical and Angled Body Position
The major difference between the vertical and angled body position front lat pulldown movement
is realized with the all-important elbow position.
The vertical position application would see a fundamentally
different movement application from that of the
angled approach. In the vertical movement the elbows
are drawn downward and back as they lead the movement
through the full ROM of the movement application.
The elbow position remains constant throughout
the movement application. There is no active flexion in
the elbow-joint. This stable posture of the arms and the
leading of the action with the elbows provides for major
accentuation to be placed upon the back muscles. In the
reclined (60° angle relative to the floor) body position,
the elbows are drawn back with more active flexion being
applied in the elbow-joint. The reclined posture of
the body combined with active elbow-flexion direct major
emphasis to the area of the rear deltoids.

Considerations for Finish Positions
The finish position of the vertical body position application
would see the elbows drawn down and extended
beyond the parallel line of the body. The bar
would be brought down to the upper region of the chest
with a wide-grip displacement. An inside-the-shoulder
grip would encourage an elbows-down application thorough
movement which would see the bar being
brought lower down on the chest.

The finish position for the angled body position
would see the bar being brought down to the top third
of the chest. If the elbows are flared during the movement
application the bar would be brought down to the
area of the clavicle.

Summary of Correct Exercise Execution
- Assume the correct seated position by establishing a
flat back posture and leaning back slightly (approximately
60° relative to the floor).
- Grasp the bar in a slightly-wider-than-shoulderwidth
pronated grip.
- Initiate the concentric contraction phase of the exercise
by pulling the bar down smoothly. Be careful
to avoid flaring the elbows out too wide as this action
will activate the shoulder region more than the
desired area of the back.
- Complete the concentric phase of the exercise by
drawing the bar to the upper chest. You will want to
make sure that you do not lean back in effort to incorporate
momentum into the movement.
- Contract the muscle fully at the completion of the concentric
contraction.
- Initiate the eccentric contraction phase of the exercise
by allowing the bar to rise up with highlysynchronized
motor-unit firing as you oppose gravitational force.
- Complete the eccentric contraction phase of the
exercise by extending the arms upright to the
fully extended position.
- You will want to make certain to avoid the tendency
of “snapping-out” at the completion of the
movement. Remember, as is the case with the rear
lat pulldown, you will want to make certain to
remain in contact with the seat throughout the entire
execution of the movement.

Keys to the Lift
- Assume the correct posture for the exercise and maintain it throughout the entire execution of
the exercise.
- Bring the bar down to the desired area of the upper chest.
- Do not use a rocking motion during the execution of the exercise.
- Remember to avert the temptation of “snapping-out” at the conclusion of the eccentric contraction
phase.

Front Lat Pulldown (Supinated Grip)
As far as respecting the “namesake” of the lat pulldown movement, the supinated-grip front lat
pulldown provides greater opportunity to accentuate the latissimus dorsi as well as the teres muscles.
The basic rudiments of the movement application of the supinated-grip front lat pulldown
movement are similar to both the pronated-grip front and rear lat pulldown movement applications
but there are two fundamental differences to be considered.

Considerations for Hand Displacement
The first alteration is seen with the considerations
for hand displacement. The supinated- grip is applied
with a shoulder width distance (as opposed to the recommended
“natural” displacement evidenced in the
pronated-grip application) in order to provide for a
ural range-of-motion movement application. Wider than
shoulder width distance reduces the natural ROM and
emphasizes the area of the rear deltoids as opposed to
the latissimus dorsi. More narrow hand displacements
place added exertion on the anterior deltoids and are not
recommended.

Consideration for Elbow-Flexion
The second consideration is focused upon the allimportant
aspect of elbow-flexion. While the close hand
displacement would allow a full stretch of the latissimus
dorsi, the movement application brings the hands down
into the chest; the elbows are forced to flare outward to
allow clearance for the movement which encourages
more active elbow flexion to occur. Save the narrow
hand placements for the parallel-grip application of the
lat pulldown movement.

Elbows Lead the Action
The key to the supinated grip front pulldown application
is found in the stabilized position of the elbows.
Inactive elbow flexion will occur as a result of the
movement application but as long as the elbows are
permitted to lead the action (down and back) through
the entire range-of-motion of the movement application, the exertion will be felt in the muscles of
the back and not in the arms.

Keep the Elbow in Close
A good way to avoid active elbow flexion is to maintain a close-to-the-body position of the elbows.
If the elbows are kept in close the movement application will be led by the elbows which
means that the back muscles are propelling the weight through the movement range. If the elbows
are permitted to flare out then the involvement of the back is greatly reduced with the result that the
emphasis of the movement is being applied with the biceps and the forearms.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the
movement by maintaining an erect, flat- back posture.
- Grasp the bar in a slightly-less than shoulder-width
supinated grip.
- Initiate the concentric contraction phase of the
movement by pulling the bar downward. You will
want to remember to lead the movement with the
elbow and resist the urge to use strong forearm and
biceps involvement.
- Complete the concentric contraction phase of the
movement by drawing the bar down until it reaches
the region of the lower chest. You will want to
make certain that the elbows are drawn back behind the parallel line of the body as opposed to
flaring them out horizontally from the body.
- Initiate the eccentric contraction phase of the movement by maintaining proper posture and
slowly allowing the bar to rise up while impulsing into the back muscles.
- Extend the arms upward to a fully extended position while impulsing strongly into the muscles
of the back. You will want to avoid the tendency of “snapping-out” at the conclusion of the
movement.

Keys to the Lift
- Assume and maintain the correct preparatory posture for the movement by establishing a rigid
flat-back posture with the head held effect.
- Avoid the natural tendency of pulling with the arms by impulsing strongly into the back muscles.
- Remember to lead the action with the elbows.
- Draw the bar down to the lower chest.
- Remember to avoid the snapping-out at the conclusion of the eccentric contraction.

Front Lat Pulldown (Parallel Grip)
The parallel-grip pulldown application allows for the maximum concentration of the entire area
of the latissimus dorsi and as such the parallel-grip provides the most beneficial movement of the tat
pulldown series with reference to tat development.

Considerations for Hand Displacements
The parallel-grip application can be utilized with a variety of hand displacements. They are:
- Wide Parallel-Grip: accentuate the shoulders (posterior and medial region) and the infraspinatus
along with the teres muscles and provide a squeezing action upon the trapezius. The drawback is
that there is a reduced range-of-motion in the movement application;
- Just outside Shoulder-Width and Shoulder-Width
Grips: provide for great stretching of the lats and allows
a natural full ROM movement application.
Shoulder-width (approximations) allow for great
emphasis to be placed upon the middle trapezius
muscles. Also, a great activation of the area surrounding
the scapula is created which results in a
protruding muscularity in the region of the upper
back;
- Narrow and Closed Grips: provide for a stretching
in the lats but restrict the accentuation upon the
muscles of the back as there is experienced a tendency
to apply active elbow flexion into the movement
during the completion of the concentric phase.
Elbow flexion invokes major activation of the arms
and reduces the involvement of the back muscles.

Benefits Associated with Parallel-Grip
When performing the lat pulldown movements, the
greater the perpendicular position of the arms, the greater
the stretch in the latissimus dorsi. This is due to the
fact that scapula is rotated upward to its fullest potential
when the parallel-grip is used; as the latissimus dorsi is
attached to the scapula when the scapula is moved upward
the lats are stretched to their fullest capacity. There
is evidenced a correlation between the amount of stretch
that is applied to the latissimus dorsi and the subsequent
muscle growth experienced. With respect to the development
of the latissimus dorsi, the parallel-grip applications
provide the trainee with the most beneficial approach
to lat pulldown training.

Summary of Correct Exercise Execution
- Assume the correct preparatory position upon the seat with the hands stretched straight up
overhead. There are two body positions that can be utilized in this movement: vertical; reclined
angled (60° relative to the floor). In regards to the vertical approach, maintain an erect posture
with a flat, rigid posture of the back. Utilize neck extension to tilt the head back to allow clearance
for the handle at the completion of the movement. In regards to the reclined approach, lean
back slightly holding the head erect and with a flat, rigid posture of the back.
- Grasp the appropriate handle in a parallel-grip hand position and with the handle positioned
overhead initiate the concentric contraction phase of the lift by slowly pulling the handle down.
Remember to use strong contraction of the
cles of the back as opposed to the arms in exing
the movement.
- Keep the elbows tucked into the sides of the body
in order to work the medial portion of the back
(trapezius, rhomboids). Flare the elbows out if
you want to accentuate the lateral portion of the
back (upper region of the latissimus dorsi, teres
minor and major). If the angled body position is
used and the objective is to work the outer portion
of the back, bring the handle to the top-ofthe-
chest finish position with the elbows flared. If
the objective is to work the medial portion of the
back keep the elbows tucked in close to the sides
of the body and lead the movement with the elbows
in a pendulum action and draw the elbows
down and back with the handle brought to the
finish position at the bottom of the chest. You will want to remember to avoid applying active
elbow flexion into the movement even if the flared-elbow action is employed. Flaring the elbows
out involves elbow flexion as a result of the actions of the shoulder as long as the flexion is passive
the effects of the movement will be experienced in the back (outer portion) and not the biceps
and forearms.
- Pause at the conclusion of the concentric contraction phase of the movement to allow for a full
contraction of the back before initiating the eccentric contraction phase of the movement.
- Slowly allow the handle to rise up by virtue of utilizing strong eccentric contraction of the muscles
of the back. Resist the temptation to rise up from the seat during the completion of the eccentric
phase.
- Utilize muscular control of the weight during the completion of the eccentric phase in order to
resist the strain experienced in the shoulders and in the attachments on the scapula. Remember,
the scapula is moved a great deal in this application and the muscles are stretched to the limit
thus the attachments become highly-susceptible to injury. As well, there is a strong tendency to
rock forward during the completion of the eccentric contraction. This rocking action occurs as a
result of wanting to cushion the effects of the stretching of the “lats” and wanting to provide
momentum into the subsequent concentric contraction.
- There is a greater tendency to allow for the gravitational forces to take over control of the lift
with the parallel grip application as opposed to the pronated-grip application due to the stretching
of the muscles in the back (notably the latissimus dorsi) and because of the exaggerated
movement of the scapula. Strong muscular control is required to ensure the safe, efficient application
of this movement.
- If a rotating bar is available on the parallel grip handle utilize wrist extension to keep the arms
aligned during the movement application. If wrist extension is not employed there will be a tendency
to allow for the handle to rotate inward which flexes the wrist encouraging a resultant ac-
tive elbow flexion response. If wrist extension is not employed with the rotating handle use a
fixed handle for the movement. In other words if you cannot utilize the rotating handle to advantage
do not allow it to work to your disadvantage.

Keys to the Lift
- Utilize a full stretching of the latissimus dorsi in order to provide maximum motor unit recruitment
throughout the full range-of-motion of the movement application.
- Utilize strong muscular contraction of the muscles of the back in order to provide maximum
stimulation of the area and to alleviate the emphasis placed upon the arms.
- Utilize light resistance and slow speed-of-contraction movement applications in order to alleviate
the stress placed upon the attachments to the scapula and in the shoulder joint.
- Remain upon the seat throughout the entire movement application.
- You will want to avoid the urge to rock forward during the completion of the eccentric contraction
phase of the movement.

 

Stiff-arm Pulldown
The stiff-arm pulldown exercise allows for the opportunity to work the muscles of the back
without the incorporation of the biceps. It also provides a movement that does not require heavy
loading. The exercise provides accentuation of the latissimus dorsi and the upper portion of the trapezius
as well as the teres major. The posterior deltoid heads are also involved in the movement. It
should be noted that the long head (inner portion) of the triceps is also highly-activated during the
movement application as such there is a risk of incurring elbow strain in the inner portion of the elbows.

Elbow-Joint Vulnerability
The exertion upon the elbow results from the torque exerted upon the joint due to the long lever
arm of the fully-extended position of the forearms. When the arms are extended the ulnar-collateral
ligament (located on the inner portion of the elbow) becomes vulnerable to injury due to the forces
that are directed to the region. The ulnar-collateral ligament attaches to the ulna bone of the forearm
and to the humerus bone of the upper arm. The function of the ligament is to provide stabilization
of the region. With undue force being exerted upon the region the ligament can easily become overburdened
leading to injury.

In addition, if the ulna-collateral ligament becomes injured it will not function to required capacity
in preventing hyperextension of the elbow-joint which could easily produce injury to the back of
the elbow. It is a good idea not to lock-out fully with the arms but to extend to about seven-eights of
full extension. Also it might help to utilize wrist extension to provide a more advantageous angle of
the forearm in which to alleviate elbow-joint stress during the movement application. It is imperative
that the extension of the movement be exerted upon the muscles of the back and not in the arms.
Once again, the arms should serve merely as a connection between the resistance and the back muscles.

Summary of Correct Exercise
Execution
- Assume the correct preparatory
posture by facing the lat pulldown
station and grasping the straight
bar from the overhead cable in a
shoulder width pronated grip. Several
grips are possible but recall
that the wider grips restrict the
natural range-of-motion of the
movement application.
- Assume a slightly bent posture at
the hips while keeping the head up.
Maintain a flat, rigid posture of the
back.
- Initiate the concentric contraction
of the movement by bringing the
bar down with the arms in the almost
fully-extended position. You
will want to make certain that the
exertion of the movement is provided
by the utilization of strong
muscular contraction of the muscles
of the back. Remember to lead
the movement with the hands and
not the elbows. If the elbows lead
the movement there is tendency to
apply exaggerated elbow-flexion
which turns the movement into a
semi triceps pressdown exercise.
- Complete the concentric contraction by drawing the bar down to the thighs. The bar should travel
in a semi-arc with no deviation in its arcing motion. There is a general tendency to utilize elbow
flexion in effort to reduce the amount of torque that is exerted upon the elbow joint and
the amount of stress felt in the shoulders. Flexing the elbow incorporates the strong activation of
the forearms into the movement which severely reduces the effectiveness of the exercise.
- Complete the eccentric contraction until you have reached the finish position with the almost
fully-extended (7/8ths), position of the arm. You will want to avoid the tendency to thrust forward
with the upper torso in effort to alleviate the forces experienced in the shoulders during the
completion of the eccentric contraction phase of the movement. Bending forward encourages a
resulting hip-thrusting action on the subsequent concentric contraction phase of the movement
which creates a great rocking action which detracts from the effectiveness of the exercise.
- Slowly allow the bar to rise back up by
tue of combating the forces of gravity with
strong muscular contraction of the muscles
of the back and not by resisting with the
arms. Allow the bar to raise all the way back
up to the standing position. You will want
to avoid the urge to rock forward requiring
the completion of the eccentric contraction
phase of the movement.
- You will want to maintain a slow-speed-of
contraction over the movement application
due to the fact that if gravity is permitted to
take over control of the movement a vigorous
snapping action will occur at the completion
of the movement which could
create great stress upon the shoulder joint
as well as in the highly-vulnerable area of
the inner elbow.

Keys to the Lift
- Utilize light resistance in order to ensure
optimum opportunity for correct movement
methodology.
- Utilize slight elbow flexion to avoid hyperextending
the elbow joint during the
movement application due to the forces exerted
upon the ulna-collateral ligament. Apply
wrist-extension in effort to apply a more
advantageous angle-of-exertion of the forearms
in further effort to alleviate potential
elbow strain.
- Utilize slow-speed-of-contraction movement
applications to avoid the tendency to
apply bending and thrusting actions during
the concentric and eccentric contraction
phases (respectively) of the movement.
- Avoid the tendency to “snap-out” at the conclusion of the eccentric phase of the movement as
this could create major stress upon the shoulders as well as the elbows.

Rowing Exercises

Rowing Exercises

Bent-over Barbell Row

The bent-over barbell row exercise represents
another in the list of “granddaddy” movements and is
considered the mainstay movement in all back programs
from beginner to elite-level athlete. The popularity of
the bent-over barbell row exercise is undoubtedly found
in the fact that the movement incorporates the involvement
of a number of muscles that comprise the region
of the back. The posterior and, to a much lesser degree,
the medial deltoid heads are activated in this movement
along with the teres minor, infraspinatus, trapezius
(middle fibers), latissimus dorsi and rhomboid major.

Movement Analysis
When performed with proper exercise execution,
the bent-over barbell row can create the crevices that
would challenge an off-road vehicle to remain on its
wheels. However, the movement can easily invoke stress
upon the region of the spine and as such, correct technique
must be applied in order to ensure the safe, efficient
utilization of this highly-effective but potentiallydangerous
exercise.

Summary of Correct Exercise Execution
- Position yourself flat on the floor or on a raised
platform and assume the proper preparatory stance
by placing the feet in a natural shoulder-width stance
with the toes pointed slightly outward and by bending
forward at the waist so that the back is parallel
to the floor.
- You will want to utilize slight knee and hip flexion
in order to alleviate possible strain on the spine. You
will also want to maintain a flat, rigid posture of the
back.
- Utilize neck extension to raise the chin and avoid a
dropping-of-the-head action which encourages a rounded-back posture which could lead to lower
back injury due to the angle of the force vector which attacks directly into the spinal region.
- Grasp a barbell in a pronated-grip with a natural hand displacement. (The forearms and upper
arms should form a 90° angle when the bar is raised to the chest). The natural-grip hand displacement
will allow for accentuation of the posterior region of the deltoids, the teres major and
the latissimus dorsi. Wider hand displacements reduce the ROM capability and reduce the effects
experienced in the back while providing added
centuation upon the posterior deltoid region. Narrow
grips emphasize the inner portion of the back
along the vertebral column; notably active are the
medial portion of the latissimus dorsi as well as the
teres minor and infraspinatus. The medial portion of
the trapezius is also activated as well as the rhomboids.
- Initiate the concentric contraction phase of the
movement by pulling the bar up to the chest. Remember,
the arms are only a link between the resistance
and the muscles that are to be worked. You
will also want to concentrate fully on contracting the
muscles of the back (and not the arms) when executing
the movement.
- Concentrate on maintaining the horizontal posture
of the back during the execution of the concentric
contraction as the there is a strong tendency to raise
the back up to a 45° angle in effort to add leverage
to the lift.
- Slowly complete the concentric phase of the movement
by drawing the bar up to the lower region of
the chest (higher movement positions accentuate the
rear deltoid heads and deemphasize the area of the
back). You will want to draw the elbows out to the
sides of the body in order to provide for a full ROM
application and to incorporate a “squeezing” action
in the upper back. You will need to resist the temptation
to hoist the bar up while raising the torso and
then quickly dropping the chest down into the lift.
This body action adds a great deal of momentum into
the lift which severely curbs the effectiveness of
the exercise. Contract fully at the finish position of
the concentric contraction phase by squeezing the
muscles of the back for a two-count before lowering
the bar.
- Begin the eccentric contraction phase of the movement by slowly lowering the bar back down to
the starting point. You will be challenged to resist the forces of gravity during the eccentric phase
as there is a strong tendency to drop the weight too quickly. If the weight is allowed to travel
through the eccentric contraction too quickly there is experienced a resulting “bouncing” action
at the bottom of the movement. The “bouncing” action encourages a breakdown in posture and
adds momentum to the movement which severely reduces the effectiveness of the exercise.
- Remember, because of the bent-over posture, the lower lumbar region is exposed to injury risk
potential. It is imperative that proper movement methodology be applied throughout the concentric
and eccentric contraction phases of the movement in order to ensure the safe, efficient
application of this demanding but effective exercise.

Keys to the Lift
- Establish and maintain a flat, rigid posture of the back in the horizontal position.
- Maintain slight hip and knee-flexion throughout the movement.
- Do not round off the back at the initiation of the concentric contraction and avoid rising up during
the execution of the lift.
- Concentrate fully on not throwing the chest down into the bar as it is being raised but instead
maintain the strict execution position throughout the entire movement application
- Remember, the arms are only a link between the resistance and the muscles in the back.
Concentrate on contracting the muscles of the back (not the arms) in manner of providing for
maximum motor-unit recruitment potential in the back muscles. Also remember to raise the
arms out to the sides of the body to provide for a “squeezing” action of the back muscles; most
notably the trapezius.
- Control the eccentric contraction phase of the movement in order to avoid the strong tendency
to bounce the weight at the conclusion of the movement.

Bent-over Single-arm Dumbbell Row
The single-arm bent-over (bent-arm) dumbbell row exercise provides an isolation benefit in the
rowing movement. The dumbbell application allows for more readily-facilitated range-of-motion as
the dumbbell application removes the problem of having the barbell hit the chest. As well, the
utilization of the dumbbell allows for more readily-facilitated movement application as the trapezius
muscle is not jammed together at the top of the movement. In addition, the use of the dumbbell
allows for a parallel or hammer grip application which is obviously not possible with the barbell.

Movement Analysis

Different Accentuation With Parallel-Grip
If a parallel grip is used the accentuation of the movement is experienced in the latissimus dorsi
as well as the teres minor and major. The infraspinatus is also highly-activated in this movement application.
There is also experienced an accentuation of the rear deltoid head, although much less than
when a pronated-grip is used as in barbell applications, and minor activation of the medial head. A
little more emphasis is applied to the medial head with pronated-grip applications. The muscles of
the shoulder girdle: the trapezius (upper fibers);
the rhomboids, are not involved in the arm
movement and, as a result, are not involved in
the lifting of the weight. The involvement of the
upper region of the trapezius is less than when a
barbell application is employed but the middle
region of the trapezius is highly-activated. The
action on the scapula is adduction (moves
downward toward the spine).

Summary of Correct Exercise
Execution
- Assume the correct preparatory posture by
kneeling on a small bench with the head
held high and the back positioned in a flat,
rigid posture. The free hand should be
placed in front of the shoulder on the
bench for additional support and balance.
The back should be parallel to the floor
with the hips up and the shoulders down.
Note: You will want to make certain that
the bench is secure and will not tip. The
bench should be high enough so as to allow
for a straight-arm application to be employed.
If the bench is too close to the floor
a restricted range-of-motion will be incurred
with the result being that the latissimus dorsi
will not be provided with a full stretch at
the conclusion of the eccentric contraction
phase of the movement.
- The support leg should be placed beside the
bench in a normal distance that is the normal
distance that would be applied if you
were standing on both feet. The knee should be slightly flexed to allow for the correct posture of
the back.
- Reaching down grasp a dumbbell (that is positioned parallel to the chest) and initiate the concentric
contraction phase of the movement by slowly raising it upward and backward so that the
dumbbell comes to a halt aligned with region of the lower lats and parallel to the sides of the
body. The dumbbell is raised upward and brought back in order to work the muscle congruent
with its anatomical shape and fiber structure. Remember, the arms are only a link between the
resistance and the muscles of the back utilize strong muscular contractions in the back not the
arm during the movement application. A good way to ensure that the accentuation will be directed
into the muscles of the back and not the arm is to make certain to avoid active elbow flexion.
That is elbow-flexion will occur as a natural response to the movement application but it will
be as a result of passive flexion brought on as a result of shoulder-joint flexion not elbow- jointflexion
activation.
- Slowly complete the concentric phase of the movement by raising the dumbbell to the finishposition
parallel to the sides of the body. The elbow should be brought high up in order to provide
for a full ROM movement application. You will need to concentrate fully in order to avoid
the natural flaws in technique that commonly plague the movement application. You will want to
avoid:
- Twisting the body over in effort to apply momentum into the lift;
- Bringing the elbow back over across the back in” effort to avoid raising the weight against the
true line of gravity. Bring the dumbbell up in a straight line;
- Dropping the chest down into the movement during the completion of the concentric contraction
phase in effort to apply leverage into the lift. Remember to draw the weight up through the
full ROM of the movement application. Pause for two counts at the top of the lift in order to
avoid dropping the dumbbell down too quickly.
- Initiate the eccentric contraction phase of the movement by slowly lowering the weight down to
the starting position just short of the floor. You will need to concentrate fully in order to provide
strong muscular contraction over the descent. If gravity is allowed to take over, proper form will
be lost, creating a “bouncing” action at the bottom of the eccentric contraction. You may want
to utilize wrist-joint extension during the eccentric contraction phase of the movement in manner
of accentuating the emphasis upon the latissimus dorsi. Another helpful hint might be to
draw the dumbbell slightly underneath the bench as you lower it to further accentuate the latissimus
dorsi.

Keys to the Lift
- Establish and maintain a flat, rigid posture of the back and maintain a parallel-to-the-floor posture
of the upper torso.
- Remember to avoid the common flaws:
- Jerking the weight up at the initiation of the lift;
- Raising up of the torso to add momentum to the lift;
- Throwing the chest downward into the raising weight in order to provide impetus to the lift;
- Rolling the torso and bringing the dumbbell over the top of the back in effort to gain leverage
for the lift;
- Lowering the weight too quickly and allowing for a “bouncing” action at the conclusion of the
eccentric contraction phase of the movement.
- Remember to hyperextend the wrist in order to direct the emphasis of the movement into the
latissimus dorsi.
- Stretch the “lats” fully in order to provide a full range-of-motion movement application. You
may want to employ wrist-joint extension and a slight arcing motion of the weight during the
descent in order to facilitate the stretching action of the lats.

T-bar Row
A popular variation of the bent-over barbell row is the T-Bar Row exercise. The rudiments of
the lift are essentially the same with the slight exception being that the T-Bar foot platform is generally
manufactured on an angle. This would require slightly increased hip and knee flexion in order to
alleviate potential strain on the lower lumbar region.

Movement Analysis

Hand Position Variation
Both a pronated or parallel grip application can be used (supinated grips can also be applied but
are not recommended in the exercise). Due to the fact that the pronated grip is used in the bent-over
barbell row exercise (parallel grip is not possible), it is recommended that a parallel grip be used during
the T-bar row exercise in manner of providing for a different accentuation upon the back in a
bent-over power movement application.

Different Accentuation from Barbell Rowing
There is a different accentuation experienced with the T-Bar parallel grip row exercise than is
found with the bent-over barbell pronated grip row exercise. The emphasis of the T-Bar Row
movement application is felt in the mid-range region of the back as opposed to the upper portion of
the back due to the angle of the platform and because of the lever-arm action of the T-Bar apparatus
which comes through the movement range with a different angle than is seen with the straight-line
movement application of the bent-over barbell row movement. There is much more exertion felt in
the middle and lower trapezius and in the rhomboids than is felt during the bent-over barbell row
movement. As well, the teres minor and major are highly-activated during the T-Bar application. In
addition the prominent latissimus dorsi is also muscle more highly-activated during the parallel-grip

Summary of Correct Exercise
Execution
- Establish the correct preparatory posture by
standing upon the foot platform of the TBar
rowing apparatus with a natural just
slightly wider than shoulder width foot
placement and with the toes pointed slightly
outward.
- Bend forward at the waist and establish a
flat, rigid posture of the back. You will need
to apply slightly more hip and knee flexion
in order to accommodate the angled platform
in manner providing for a safe posture
of the back. Don’t forget to utilize neck extension
to apply the correct raised position
of the head.
- Bend down and grasp the parallel-grip handles
- While maintaining the correct flat-back
posture. The back should be aligned parallel
to the angle of the platform.
- Remember, the accentuation of the movement
is experienced more in the mid-range
of the back on the T-Bar Row movement
application because of the angle of the platform.
Thus there is more exertion felt in the
middle and lower sections of the trapezius
and in the rhomboids as well as the teres
minor and, to an even larger extent, the
teres major. There is little exertion felt in
the posterior deltoid heads and in the upper
portion of the trapezius. These factors contribute
to a strong tendency to apply leverage
actions of exaggerated hip and knee
flexion which produces an increased
straightening action of the torso during the
raising of the weight and increased lowering
of the head during the completion of the
eccentric phase of the movement. These
flaws create an exaggerated rocking action
which severely reduces the effectiveness of
the exercise and produces great strain on
the lower lumbar region.
- Due to the angle-of-exertion associated with the T-Bar application, there is increased pressure
placed across the lower region of the back therefore the head must be maintained in a raised position
and the burden of the load must be absorbed by the muscles of the back and not the spine.
- Utilize light resistance and pull with the muscles of the back in order to avoid the tendency of
relying upon spinal column stabilization of the weight. Raise the weight slowly with highly controlled
muscular contraction in order to alleviate the potential strain upon the spinal area.
- Draw the weight up slowly to the finish position of the concentric contraction phase of the
movement and pause for two counts before lowering the weight
- Slowly begin the eccentric contraction phase of the movement by lowering the weight slowly
downward by contracting the muscles of the back eccentrically (not by simply extending the
arms). The back muscles must bear the brunt of the load. If the arms are used to control the
speed-of-contraction during the eccentric phase the lower lumbar region is forced to become
heavily involved thus exposing the area to potential injury.
- Complete the eccentric contraction phase of the movement by resisting the forces of gravity and
utilizing strong muscular contraction in the back muscles to avoid the tendency of “bouncing” at
the bottom of the movement. Make sure to keep the head up throughout the eccentric contraction.

Keys to the Lift
- Utilize light resistance in order to promote the correct posture and proper exercise execution as
the tendency with this movement is to apply to much weight and to suffer the technical breakdowns
as a result.
- Concentrate fully on utilizing strong muscular contractions in order to prevent the natural tendency
to apply an exaggerated rocking action of the torso during the movement application.
- Draw the weight up to the chest rather than throwing the chest down to the weight as it being
raised.
- Utilize slow highly-controlled movement applications as herky-jerky movements create great
strain on the highly-vulnerable lower lumbar region.

Seated Row
The cable/plate-stack apparatus is once again utilized to provide a pulling movement for the development
of the muscles of the back. The seated posture provides a variation of accentuation as the
movement is now applied in a horizontal plane as opposed to a vertical plane which exerts a greater
squeezing action on the scapula resulting in increased accentuation of the trapezius.

Active or Passive Flexion
The key to the position of the elbows is whether or not active or passive flexion is occurring in the
elbow-joint. Active flexion will occur with arm accentuation while passive flexion will occur as a result
of scapula movement. It is therefore essential that the movement application be applied as a result
of strong muscular action of the back muscles and not the arms.

Variation of Hand Positions
and Displacements
As is the case with the overhead
pulling movements, the seated row affords
opportunity to apply a variation
of grips and hand displacements. The
pronated, supinated and parallel (semipronated)
grips are all possible as are a
variety of angles, the most popular being
the 45° angle V-bar handle. As well,
the use of a bar with the pronated and
supinated grips provides a plethora of
hand placements (as will be outlined in
the lat pulldown movement series in
Section 5.3).

V-Bar Application
The most common application is
seen with the use of the parallel-grip
(45° angle V-bar handle). The movement
can be applied with the handle
angled in “V” or angled out “.“. If the
handle is angled inward, the accentuation
will be felt in the mid back to lower-
back regions with the emphasis of
the movement running in toward the
vertebral column. If the handle is angled
outward the accentuation will be
experienced in the upper portion of the
mid-back region to the upper back and
out from the vertebral column to the
area of the posterior deltoid heads. The accentuation of the movement is felt primarily in the latissimus
dorsi, the inner portion with “V’ angled inward, outer portion with a “.“ application.

Straight-Bar Application
The straight bar is frequently used in the seated pulley movement to broaden the upper portion
of the back. The pronated-grip is generally the approach taken with this movement. Several hand
displacements are of course possible with the straight bar pronated-grip application. It is generally
felt that wide grip applications provide for a widening effect upon the back. However, wide grips
actually produce a reverse effect; while the wide grip applications provide emphasis in the region of
the rear portion of the deltoids, they do little to activate the muscle that produces a wide-back effect:
the latissimus dorsi.

Wide grips create a jamming or
squeezing effect upon the upper and
middle trapezius and bring out the
muscularity of this prominent muscle in
the middle of the back along the upper
portion of the vertebral column. If a
wide sweep of the lats is desired a narrow
grip application would be much
more effective as it would allow for a
greater range-of-motion of the movement
application due to the increased
stretching of the “1ats”. Just make certain
to contract the latissimus dorsi and
not the arms.

However, as this movement is not
the most advantageous with respect to
working the lats (the semi-pronated
grip would be vastly superior), it is advised
that a natural hand displacement
be utilized in order to provide for a
desired effect in widening the upper
portion of the back. The natural hand
placement allows for a full range-ofmotion
movement application which
provides for strong contraction of the
muscles across the upper region of the
back. As well, the natural hand displacement
also provides for less stress
on the shoulder joint that is frequently
experienced when wider grips are used.

Supinated-Grip Application
The supinated application of the seated low (pulley) row is not often seen and this may be because
this particular hand position does not provide for optimum benefit for the latissimus dorsi.
The supinated-grip does move the scapula upward and downward and as such provides stimulus for
the trapezius. However, there are better movements for the “traps” and of course, far superior applications
for the “lats”.

As well, the supinated grip placed stress upon the gleno-humeral joint during the extending of
the arms which could lead to problems of aggravation of the connective tissue in the area. Also, the
supinated grip encourages the use of elbow active flexion, which reduces the effectiveness of the
movement. It should be acknowledged that this is one man’s opinion and others may not agree with
the assessment outlined in this report. If you do want to experiment with the supinated-grip you will
want to utilize a shoulder-width hand displacement and apply the movement with a pendulum action
of the arms. Remember to lead the movement with the elbows and draw the elbows all the way back
behind the parallel point of the body.

Summary of Correct Exercise Execution
The following summary is given assuming a V-Bar grip is being applied to the movement:
- Assume the correct preparatory position by sitting on the provided pad and by placing the feet
against the foot rests. The knee should be bent slightly in order to alleviate potential strain on the
lower lumbar region. The back should be held in an upright position with a flat, rigid posture. A
slight recline is allowable in order to discourage straining the lower lumbar region during the
movement application.
- Prepare for the concentric contraction phase of the movement by reaching forward at the waist
while maintaining slight flexion of the knee joint. Grasp the “V -Bar” handle with the “V” in the
upward position. Make sure that you have stretched the outer lats fully in reaching for the handle.
- Initiate the concentric contraction by pulling the handle slowly (do not jerk the weight) toward
the region of the upper abdominal and lower chest. If the handle is pulled higher it encourages
active elbow flexion which involves the humerus as opposed to movement of the scapula. The
result of this is that the movement application will now activate the region of the rear deltoid
heads and the upper trapezius rather the desired area of the latissimus dorsi.
- Pull the handle to the body by utilizing strong neural-impulsing of the muscles of the back (as
opposed to the arms), and keep the elbows tucked into the body in order to provide maximum
stretch of the “1ats” during both the concentric and eccentric phases of the movement.
- You will want to make certain to draw the elbows as far back of the parallel line of the body in
order to provide a full range-of-motion in the concentric phase. You will need to concentrate
fully in order to maintain an upright posture with the back as you draw the handle toward the
body as there is a strong tendency to lean back in effort to apply momentum into the pulling action.
- Complete the concentric phase of the movement by squeezing the scapulae together at the
finish-position and hold for two counts in order to provide maximum motor-unit recruitment.
- Begin the eccentric contraction phase of the movement by slowly extending the arms and leaning
forward at the waist. Do not lean too far forward but instead provide a full range-of-motion opportunity
by stretching the lats outward as you extend forward.
- You will want to utilize strong muscular contraction in the muscles of the back in order to prevent
gravity from taking over control of the movement. If the muscles in the back are not
strongly-activated, the movement will be performed with the emphasis provided by the arms
which severely reduces the effectiveness of the exercise.
- You will want to complete the eccentric contraction phase of the movement by stopping just
short of full extension of the arms. Extending the arms fully can produce strain in the shoulderjoint
as it encourages a snapping action of the gleno-humeral joint. Full extension also encourag158
es an over-exaggerated bending forward posture of the upper torso which results in a resulting
“body-language” momentum-plagued concentric contraction. A full stretch of the latissimus dorsi
can be accomplished without the necessitation of the fully- extended arm and exaggerated lean
of the upper torso position.
- Pause for two counts at the completion of the eccentric contraction phase of the movement in
order to ensure the latissimus dorsi is provided with opportunity of maximum motor-unit recruitment
potential in its fully-stretched position in the ROM. Note: the latissimus dorsi is fullystretched
not the arms.

Keys to the Lift
- Utilize highly-synchronized muscle contractions: no herky-jerky movements.
- Maintain proper form during the movement application featuring slight knee-flexion and a flat
rigid position of the back.
- Maintain an erect (just slightly beyond true-vertical) position of the back during the application
of the concentric contraction phase of the movement. Do not lean back in effort to apply leverage
to the lift.
- Remember to draw the elbows beyond the parallel line of the body during the completion of the
concentric contraction phase of the movement.
- Avoid extending the arms fully at the finish position of the eccentric contraction in order to
avert potential strain upon the gleno-humeral joint.
- Concentrate fully on providing strong neural-impulsing into the muscles of the back in order to
avoid applying force with the arms. Remember, the arms are only a link between the resistance
and the back muscles.

Standing Cable Row
The standing cable-row movement is one of the most often-overlooked movements in the entire
weight resistance training exercise inventory. This is an unfortunate fact as the unique angle of application
and effort above the resistance relationship provides for an outstanding opportunity to exert a
variation in activation of the muscles of the back.

The rarely used standing cable row can be employed with a variety of grips. The supinated, pronated
and semi-pronated grips can be readily applied in the standing cable rowing series. Each grip
places a certain emphasis upon a specific region of the back. It should be noted that the standing as
well as the seated single arm cable row exercises are also possible although they will not be included
in our explanations.

Lower Back Vulnerable To Injury
There is a greater risk on injuring the lower lumbar region with the execution of the standing cable
row than is the case with the free-weight rowing applications due to the resistance below the effort
relationship and the fact that the resistance is not directly in line with the body but rather is away
from the effort area (back).

Proper Stance Essential
It is absolutely essential that the
trainee apply the correct stance
throughout the execution of the
movement in order to reduce the high
risk of injury associated with the standing
cable row movement. The trainee is
advised to apply greater hip and knee
flexion in order to counter the forces
that are applied to the lower lumbar
region. The feet should be planted
firmly on the floor with the weight focused
upon the mid-range to rear areas
of the feet. This is to offset the natural
tendency to lean forward and to absorb
the force of the effort in the area of the
toes. If the emphasis of the stance is
applied through the region of the toes
there is a risk of allowing for a
rounded-back posture which exposes
the lower lumbar region to high injury
risk.

Greater Tendency to Apply
Rocking Motion
It should be noted that the trainees
should avoid rocking back on the heels
as this would create a rocking action
which not only exposes the lower back
to injury risk but also could easily induce
injury to the knees due to the resulting
hyper-extension of the kneejoint
which frequently occurs as a result
of the emphasis being exerted on the
area of the heels. The head should be
kept erect with the back held down and
straight in manner of avoiding the undesirable
rounded-back posture.

Risks Associated With Various Grips
There is a stronger tendency to allow for a rocking motion of the body during the execution of
the standing semi-pronated cable row
due to the lack of stabilization associated
with the pronated-grip application.
The supinated-grip application
can create greater stresses upon the
anterior deltoid region due to the restricted
ROM capability such an approach
offers. As well, there is less
strength exerted during the supinatedgrip
application and there is a tendency
to exert greater pressure on the lower
lumbar region in manner of providing
support for the lift.

Summary of Correct Exercise
Execution
- Assume the correct preparatory
posture for the movement by utilizing
hip and knee flexion with a
rigid flat-back posture and the head
held erect.
- Applying either a supinated, semisupinated,
or pronated grip on the
appropriate bar or handle, extend
the arms forward and initiate the
concentric contraction phase of the
movement by pulling back with the
muscles of the back. You will be
using the arms only as a connection
between the resistance and the
back muscles and as a result you
will want to apply the least amount
of arm muscle activation as possible.
Pronated grip is applied with a
natural position of the arms (90°
angle between the upper and lower
portions of the arms) in the concentric
contraction finish position. Supinated grip is applied with a shoulder-width hand displacement
distance in manner of providing for a natural full ROM movement application.
- Use the elbows to lead the pulling action and utilize a pump-handle motion of the arms during
the concentric phase. You will also want to avoid the natural tendency to allow the arms to ex-
tend outward from the body. Concentrate fully in drawing the elbows back alongside the body in
manner of avoiding unwanted passive elbow flexion which turns the movement into an arm
flexor as opposed to a back movement.
- Complete the concentric contraction by pulling the elbows back of the parallel-to-the-body
position and slightly upward to effect a full ROM movement application and to effectively
activate the muscles of the back.
- Pause at the finish position of the concentric contraction phase and while maintaining the desired
body posture, slowly extend the arms outward to the starting position. You will want to be
careful to avoid allowing a swaying or rocking action of the body during the completion of the
eccentric contraction phase.

Keys to the Lift
- Utilize intelligent weight selection when performing the standing cable row movements as the
effort above the resistance relationship places added burden upon the lower lumbar region.
- Maintain proper form throughout the entire movement in both the concentric and eccentric contraction
phases of the exercise in order to reduce the risk of injuries to the lower back and shoulders.
- Do not lift the head during the pulling motion, nor allow the head to droop during the return to
the starting position.
- The elbows should lead the action in a pump handle movement application.
- The elbows should be kept snug to the body and not permitted to flare out during the pulling

Upper Back Intro

Upper Back Training

Inspiring
One of the most inspiring areas of the entire muscular structure is that which comprises the
muscles of the back. A huge, thickly-muscled, upper back suggests strength and power; it also says a
great deal for the hard-work ethic that was applied in building this difficult-to-work structure. Conversely,
there is nothing worse than seeing someone with well-developed shoulders, arms, and chest,
but who features an under-developed back. The first thought that rings out is, “Get your back into
it”. An under-developed back suggests lazy training, and an illustrated penchant to avoid the “tough”
work.

One of the most significant assessments of strength has always been found in the often applied
reference to any formidable task as “back-breaking” work. Perhaps the greatest assessment of how
important a strong back is found in the reference of “the straw that broke the camel’s back”. The
interesting factor here is that the camel did not suffer a broken leg, nor did it tear out a shoulder in
response to the burden placed upon it: the camel’s back was broken! The conveyed implication is:
“that really must have been some load; enough in fact, to break the camel’s back!” If you are truly
seeking a great physique, then indeed, “put your back into it”.
It should be noted that the analysis of the back will be presented in two sections with a separate
analysis provided for the muscles of the region referred to as “The Lower Back” which will follow
this section which is devoted to the generally-accepted area that comprises the main region of the
back.

 

Location and Function
The muscles that comprise the region of the back remain the most misunderstood muscle group
of the entire body. Weight-training athletes who have gained a solid working knowledge of the muscles
of the legs, chest, shoulders, biceps, and triceps seemingly are rarely able to garner even a basic
understanding of the function of the muscles of the back. In defense of those athletes who did not
take the time (or the energy) to garner a thorough understanding of the location and function of the
muscles of the back, it should be noted that the large, complex mass of interwoven muscle, is the
most difficult body part to address with respect to both the selection of exercises, and the proper
execution of those exercises.
In order to present the muscles of the back, a common denominator must be found which will
enable a ready explanation of which movements involve what muscles. The main point-of-reference
that will be used will be the effects the actions of the muscles will have upon the scapula (as the scapula
activity will determine the accentuation of specific regions of the back). Also, the vertebral column
will be used to provide information as to whether the movement action will be toward the mid-
line of the body (adduction), or away from the mid-line of the body (abduction). The mid-line of the
body will be represented by the vertebral column.
The muscles that will be analyzed include:
- Trapezius;
- Rhomboideus Major;
- Rhomboideus Minor;
- Levator Scapulae;
- Teres Major;
- Teres Minor;
- Latissimus Dorsi.

Trapezius (A)
It should be noted that a separate analysis of the actions of the trapezius will be provided in the
Section entitled “Trapezius and A.C. Joint Training” which will deal specifically with the actions of
the upper trapezius muscle fibers during the shrug exercise. However, as there will be frequent mention
of the trapezius throughout the analysis of the back, it is felt that a brief overview of the involvement
of the trapezius be presented at this time.

Location
The trapezius originates on the occipital bone and the mid-line of the ligamentum nuchae, and
the spines of the thoracic and final cervical vertebrae. It inserts on the lateral third of the clavicle and
on the acromion and spinous process of the scapula.

Function
The trapezius serves to extend the head and is involved in the action of retraction and elevation
of the scapula (upper fibers); upward rotation and adduction of the scapula (middle fibers); the action
of depression of the scapula (lower fibers).
Abduction of the scapula would be that movement which sees the scapula expanding and moving
away from the vertebral column as in the performance of extending the lats outward as in a “latspread”
pose. Adduction of the scapula would be seen with the actions that would pinch the scapula
together as in the performance of the pronated-grip seated row exercise.

Rhomboideus Major (B), Rhomboideus Minor (C)
Location
Both of these related muscles share a common place of origin on the spinous processes of the
last cervical and first four thoracic vertebrae and, as well, share an insertion on the medial border of
the scapula.

Function
Both the rhomboideus major and rhomboideus minor act to elevate the scapula and help hold
the scapula against the rib cage (retraction of the scapula). They are also involved in the rotation of
the scapula in depressing the acromion.

Levator Scapulae (D)
The levator scapulae is covered more extensively in the section entitled “Trapezius and A.C.
Joint Training” on the acromioclavicular (A.C.) joint, but as some mention of this muscle will appear
in this section it will be outlined at this time.

Location
Originates on the transverse process of the first four cervical vertebrae and inserts on the medial
border of the scapula near the superior (upper) angle.

Function
The levator scapula is involved in a single action; as its name suggests the elevation of the scapula.

Teres Major (E)

Location
Originates on the dorsal surface of the inferior (lower) angle of the scapula and inserts on the
crest of the lesser tuberosity of the humerus above the latissimus dorsi.

Function
The Teres Major is involved in the abduction, extension, and medial rotation of the arm.

Teres Minor (F)
Location
Originates on the lateral border of the scapula and inserts on the greater tubercle of the humerus
at the gleno-humeral joint.

Function
Involved in the actions of lateral rotation of the humerus and is also serves to stabilize the head
of the humerus.

Latissimus Dorsi (G)

Location
The “lats” Originates in the lower back with its fibers converging to pass below the inferior
(lower) angle of the scapula and forms the posterior (rear) border of the axilla. It inserts on the anterior
surface of the humerus.

Function
The major action of the latissimus dorsi is extension of the arm (most notably when the arm is in
the flexed position). Due to the fact that the latissimus dorsi wraps around the humerus to insert anteriorly
on the humerus it is also involved in medial rotation of the arm at the gleno-humeral joint.
The latissimus dorsi is also highly activated in the pulling actions and is one of the highly-profiled
muscles that is singled out during back training.

Muscle Activation
The science of the body is that one muscle cannot work totally independently of another; this is
true for the entire body. It would seem to be manifested even more drastically with reference to the
muscles of the back. Separating the distinct actions of those muscles is a very difficult process. Not
helping in the matter of determining the movement of the muscles and what exercises work which
part of the back, is the fact that we cannot see the muscles in action during the performance of the
exercise as is the case with the other body parts. As a result, much of the development of the back is
left up to “feeling” the muscles working. Due to the tightly-interwoven structure of the musculature
of the back, it is difficult to derive an accurate “feel” for the muscle action. A great amount of training
experience along with a solid knowledge of kinesiology is usually required in order to provide for
the proper neural-impulsing into the various regions of the back.

Experience Pays Off
Experienced trainers realize that there are specific movements for specific regions (muscles) of
the back. One exercise will be utilized to accentuate the trapezius in a certain way while another
movement will accentuate the rhomboids; another will affect the serratus anterior while other
movements will emphasize the latissimus dorsi more effectively than others. The major challenge for
all trainees is to determine what exercise routine should be applied in order to provide for proper
stimulation of all of the muscles that comprise the region of the back. Many times trainees have programs
featuring four, five and even six back exercises that are essentially the same. That is, they will
all accentuate the back in a similar way.

Developing the Back Tough Road to Hoe
Because there are so many muscles in the back, and the muscles are of such magnitude of size
and strength, a back workout of even medium intensity can be very exhausting. It can become very
discouraging when the resultant effects of the effort are not shown, due to a poorly-advised exercise
selection. Undoubtedly that is why there are so few truly well-developed upper backs. The time and
effort that it takes to construct a well-developed back are well worth it if your goal is to construct the
complete physique.

Major Misconception with Regard to Hand Displacement
The handed-down adage has always been that if you want to widen your back, use a wide grip.
This is a fallacy. The wide grip actually compresses the lats inward, not stretched outward. Narrow
hand placements would encourage an expansion of the back into the always sought-after “wingspan”.
If you have ever seen someone on a posing stage attempting to hit a lat shot, notice that when they
extend the lats, the hands are held at the inner portion of the waist (some competitors even bring the
hands in front along the abdominals). This approach is taken with consideration given to the action
that the muscle (latissimus dorsi) has upon the scapula.

Hand Grips and Effects Upon The Scapula
If the muscle action forces the scapula to move away from the mid-line (vertebral column) area
of the body then the movement is deemed abduction of the scapula. If the muscle action involves
the action of bringing the scapula in toward the mid-line (vertebral column) then the movement action
is adduction. The action of adduction (bringing the scapula in towards the vertebral column), is
accomplished by using a wide pronated-grip and if the intention is to spread the lats outward (abduction
of the scapula), then a narrow pronated would be utilized. If maximum emphasis is desired for
the latissimus dorsi muscle then the parallel (semi-pronated) grip would be used. The supinated-grip
applications also involve greater accentuation of the lower region of the back while pronated-grip
applications emphasize the upper portion of the back. This is due to the fact that the pronated grip
does not allow for a natural full ROM movement application with the result being that the movement
is applied over only a portion of the range (approximately half of the full ROM) which leaves
the scapula undisturbed. The semi-pronated and supinated grips allow for a full ROM movement
applications and thus, initiate movement of the scapula. The movement of the scapula activates
(stretches) the latissimus dorsi thus creating stimulation in the muscle.
Clearly, the considerations for hand displacement, as well as hand position, dictate the accentuation
upon the various muscles of the back depending upon the resultant action upon the scapula. For
example:
- Abduction: latissimus dorsi;
- Adduction: rhomboids (major and minor);
- Elevation: levator scapulae, trapezius (upper portion);
- Depression: trapezius (lower portion).
The specific accentuation, as provided by each hand displacement and position, will be provided
with each exercise analysis.

Pullover Exercises

Pullover Exercises

The inclusion of the pullover movements at the conclusion of our report on the muscles of the chest
might be considered an example of “putting the cart before the horse”. The pull-over movements are
often considered the fundamental basis of chest muscle construction as they provide the foundation
for the development of the chest. The pull-over movements provide activation of the serratus anterior,
pectoralis minor, and the intercostals muscles of the rib cage and are also instrumental in stretching
(an possibly expanding) the rib cage. The specific benefits attributed to the pull-over exercise
dictates that they should be considered an essential component of any chest program. The pull-over
movements are presented last in effort to leave a lasting impression upon the reader as to the importance
these highly-specialized movements can play in the growth and development of the chest region.

Movement Analysis Considerations
Several variations Possible
There are a number of variations of the pull-over movement that are possible
- barbell or dumbbell;
- long-bench or cross-bench;
- bent-arm or stiff-arm.
For purposes of facilitation, the barbell long-bench (stiff-arm and bent-arm) movements will be
outlined as will the dumbbell cross-bench bent-arm movement.

Correct Breathing Patterns Crucial
No matter the type of pu1l-over exercise applied, the considerations for correct breathing patterns
are of crucial importance. For example exhaling during the eccentric or concentric phases of
the movement will hamper the activation of the intercostals muscles. Exhaling during the movement
(either eccentrically or concentrically will also serve to de-stabilize the rib cage and subsequently reduce
the activation of the surrounding muscle. Exhaling too early will leave little air in the chest cavity
resulting in a loss of intrathoracic pressure making lifting extremely difficult.

It should be clearly stated however that holding one’s breath could be extremely risky particularly
to those individuals who have suffered from heart ailments (notably high blood pressure) and as such
they should be encouraged to not use the pullover
exercise. Remember, the breathing actions
(inhalation and exhalation) should occur at the
finish position of both the eccentric and concentric
phases of the movement application.

Long-bench Stiff-arm
Barbell Pullover
The long-bench stiff-arm pull-over exercise
is one of the most beneficial movements that an
aspiring weight-resistance trainee can apply in
effort of attaining a high-level of chest development.
The pull-over movements receive little
credit or attention and as such, the omission of
this very effective exercise must be considered
one of the great oversights in all of weightresistance
training. The stiff-arm movement is
considered a basic approach to pull-over training
and is thus presented first.

Movement Analysis

Proper Form and Application Essential
The stiff-arm pull-over movement places
significant exertion upon the shoulders and
specifically upon the rotator-cuff due to the
long lever arm of the stiff-arm application.
Slight elbow-flexion is not only permitted but recommended in order to reduce the risk of injury to
the shoulders. It is advisable to work with very light weight and to apply slow speed-of contraction
movement applications in this one in order to provide for the safe, efficient utilization of this highlybeneficial
exercise.

Summary of Correct Exercise Execution
- Sit upon the end of a bench and grasp a barbell in a closed grip (6-9 inches; depending upon desired
effect). The closer the grip, the more the accentuation will be on the mid-line of the chest.
Bring the barbell up onto your lap. Utilizing a pronated grip draw the barbell up onto the chest
area while leaning back until reaching the prone position on the bench.
- The head can be on the bench or suspended slightly off the end of the bench. Beginning trainees
attempting this movement for the first few times would be best advised to keep the head upon
the bench for added stability. Also the head off the bench posture encourages an arching-of-theback
response.
- The barbell should be at the mid-point of the chest. Utilizing the standard pressing movement
extend the arms and press the barbell upward until the arms are in the fully- extended position.
- Initiate the eccentric contraction phase of the movement by slowly lowering the arn1S downward
and back. You will want to use a natural full-range arcing motion to gain the most effect
from the exercise. You will need to concentrate fully on resisting the forces of gravity which are
substantially magnified with the extended lever arm.
- Complete the concentric contraction phase of the movement by slowly bringing the weight to a
halt at shoulder level. Some trainees who have highly-flexible shoulder structures may want to
bring the weight a little beyond parallel height but they would want to approach this added ROM
application with caution. You will want to resist the natural tendency to raise the hips off the
bench in manner of offering a cushioning effect in response to the burden of the weight.
- You will want to avoid the tendency to bounce the weight at the conclusion of the eccentric contraction
in effort to provide a springing action into the subsequent concentric phase of the
movement.
- Slowly begin the concentric contraction phase of the movement by raising the arms upward in a
natural fully-extended arcing motion. You will want to resist the urge to bend the arms in effort
to ease the burden of the load as such action will severely reduce the effectiveness of the exercise.
- Complete the concentric contraction by drawing the weight to a halt when the barbell is fullyextended
over the mid-point of the chest. Some trainees advocate bringing the weight farther
through the ROM but the effects of the exercise are not increased with such approach thus,
bringing the weight to the suggested mid-point of the chest will provide sufficient stimulation.

Keys to the Lift
- Utilize light weight and apply slow speed-of-contraction movement applications.
- Maintain contact with the bed with the hips throughout both the eccentric and concentric contraction
phases of the movement. No arching the back is permitted.
- Concentrate fully on utilizing strong neuralimpulsing
of the chest in effort to alleviate
the activation of the shoulders during the
eccentric and concentric contraction phases
of the movement.
- Be careful not to apply any bouncing action
at the conclusion of the eccentric contraction
phase of the movement.

Long-bench Bent-arm
Barbell Pullover
The bent-arm variation of the long-bench
stiff-arm pull-over allows for the opportunity to
utilize a heavier weight in a pull-over movement
application. The significance of the heavier
weight is that increased stimulation of the serratus
anterior is provided. It is imperative however
that the trainee utilize a sense of reality in the
selection of the resistance to be used. If too
much weight is used there will be a resulting
arching-of-the back action which can cause
damage to the lower lumbar region.

Movement Analysis
In addition, the shoulders become vulnerable
to injury due to the added strain imposed
upon them by overly-optimistic assessments of
proper weight selection. The purpose of the
bent-arm variation is to provide a measure of
safety in allowing for heavier resistance to be
used. However, injuries can readily occur if caution
is not applied in both weight selection and
proper exercise execution.

Importance of Elbow Position
The elbows should be kept tucked close to
the body and not permitted to flare out during
the performance of the movement. Flaring the
elbows reduces the emphasis upon the chest
and instead increases the accentuation of the
involvement of the shoulders. The smaller muscles of the rotator-cuff as well as the ligaments and
tendons of the shoulders can easily be stretched pulled or even torn in response to the stresses put
on them as a result of flaring the elbows during the movement application.

Summary of Correct Exercise Execution
- The rudiments of establishing the correct preparatory posture are essentially the same as is evidenced
in the stiff-arm pull-over exercise. The contrast in the stiff-arm and bent-arm applications
is first discovered with the position of the elbows. Instead of the fully-extended position,
the elbows are now placed in a bent 90° angle position.
- The grip remains consistent but instead of bringing the weight high overhead for the preparation
of the movement, the elbows are brought to a position that is about mid-way up the rib cage.
The barbell will be held just behind the forehead. It is never a good idea to hold a weight over
the face in preparation of a lift.
- Initiate the eccentric contraction phase by slowly bringing the arms back of the head and down
toward the floor. The elbows must be maintained in the bent 90° angle position throughout the
entire movement application. The arms and shoulders are moved as a solid unit in pendulum fashion
as opposed to being extended at the elbow. The elbows must also be kept close to the
body and not permitted to flare put during the execution of the movement.
- Bring the arms as far down as the natural movement will allow. If you are higher above the floor
than you had anticipated at the conclusion of the lift do not attempt to go down further as this
will create strain upon the rotator-cuff As well, stretching down past the natural movement range
of the shoulders will only induce the trainee to resort to arching the back in effort to achieve increased
range.
- Slowly lower the weight to the finish position of the eccentric contraction and pause for a count
or two before raising the weight.
- Slowly begin the concentric phase by raising the arms upward over the face. You will want to
raise the arms only high enough to provide clearance for the face.
- Draw the elbows all the way down to the no cage so that the weight is resting over the midpoint
of the chest. There is no need to bring the weights all the way down to the rib cage as is
sometimes suggested as this does not provide for additional effect.

Keys to the Lift
- Utilize caution when selecting the resistance to be used for the exercise. Remember, regardless of
the fact that heavier weight can be applied in this movement there is a requirement for sensible
weight selection for the performance of these potentially damaging exercises.
- Do not be in a hurry. Slow, highly-concentrated movement applications are essential.
- Do not attempt to stretch too far during the eccentric contraction phase of the lift.
- Maintain contact with the bench with the hips throughout the entire movement application. Remember,
no arching the back.

Cross-bench Bent-arm Dumbbell Pullover
The utilization of the dumbbell application provides opportunity to work with even greater resistance
and the change from a pronated-grip to an overlapping-grip provides a different stimulation
upon the serratus anterior as well as the stretching aspects to the intercostals and the pectoralis minor.
The cross-bench variation allows for a more favourable posture for the creation of even greater
stretching and expanding of the chest which provides for additional depth to the chest.

Movement Analysis

Cross-Bench Dumbbell Application Can
Invoke Risks
The cross bench application of the pullover
movement exposes the trainee to increased
injury risk due to the lack of provision
of a base of support. The lower back is
placed in a precarious position as the frame of
support is provided by the legs with no direct
support provided for the spinal region. There
is also increased external injury risk associated
with the dumbbell application due to the fact
that the applied overlapping grip is less safe
than the pronated grip used in barbell pullover
movements. The dumbbell can easily
slip if close attention is not paid to maintaining
a secure grasp. As the weight is passed
over the facial area during the movement application,
any loss of control of the weight
could result in life-threatening injury.

Correct Hand Placement Essential
The hands should be snug against the
plates on the far end of the dumbbell. When
raised, the lower portion of the dumbbell
should be able to swing freely. If the dumbbell
appears to be too rigid in your hands
lower the weight back down and re-apply the
grip. If the grip is applied to far down the bar
of the dumbbell and not secured against the
plates, slippage could occur during the
movement application resulting in serious
head and facial injuries.

Proper Posture Vital To Safety
You must be certain to apply the correct position: the feet flat on the floor, not with the heels
raised and the toes providing the base-of-support; the upper body in the proper prone position. If
the torso is allowed to hang off the bench at an angle, there is a strong tendency to apply a “springing”
action of the body as the weight is passed over the head during the eccentric contraction phase
of the movement which results in an accompanying raising-of-the-hips action. Any raising action of
the hips during the cross-bench application exposes the trainee to even greater risk of lower back
injury than is experienced in the long-bench application due to the lack of support of the spine. As
well, springing actions significantly reduce the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by placing the upper torso across a flat bench. The upper
back and shoulders should be supported by the bench and the knees should be bent with the
feet flat on the floor in effort to provide for maximum support. The body should be positioned
as flat as possible and not angled across the bench.
- A dumbbell should be secured in an overlapping grip and placed on the chest for support.
- Prepare for the eccentric contraction phase of the movement by pressing the dumbbell upward
far enough to clear the face and at the same time bring it back behind the head.
- Making certain to keep the elbows tucked in to the body, as flaring the elbows alters the movement
action from shoulder-joint extension to medial shoulder-joint rotation which incorporates
the involvement of the rotator-cuff. As the rotator muscles are highly- susceptible to injury, and
as heavier weights are used in the bent-arm version of the pull- over, the trainee becomes highly
exposed to injury if the elbows are permitted to flare out during the execution of the movement.
- Lower the weight until the upper arms are in line with the body. Lower finish positions are possible
for those with highly-flexible shoulder joints but extreme caution must be taken here not to
lower the weight past the normal range-of-motion of the shoulder joint or serious injury could
result.
- You will need to concentrate fully in order to resist the natural tendency to raise the hips up off
the bench during the completion of the eccentric phase. Pause for a count before attempting the
concentric contraction phase.
- Initiate the concentric contraction phase of the movement by slowly raising the arms upward.
The bent-arm (flexed) position is maintained with a pendulum action used throughout the
movement. There is a common error of execution that is applied during the concentric contraction
that sees the elbows undergo an action of extension as the movement is being performed.
Elbow-joint extension eliminates the all-important shoulder-joint extension action which results
in a severe reduction in the range-of-motion of the shoulder-joint which severely educes the effectiveness
of the exercise. Remember, this is the bent-arm pull-over application and as such the
arms must be maintained in the flexed position throughout the entire movement application. .
- Slowly complete the concentric phase by drawing the weight over the top of the face until it is
aligned with the mid-point of the chest. Frequently trainees abort the movement too early thus
reducing the effectiveness of the exercise or they draw the weight too far forward which does
not further stimulate the chest but induces the activation of the shoulder joint which is forced to
bear the brunt of the load if the weight is lowered too far. As well, the subsequent concentric
contraction invokes tremendous stress on the shoulder-joint flexors.
- The dumbbell should be facing downward throughout the entire movement application.
It is recommended that the long-bench variations of the pull-over movement be practiced before
the cross-bench exercise is used in order to provide for proper acclimation of the required rudiments
of correct movement methodology in effort to provide for the safe, efficient application of this highly-
beneficial but potentially hazardous exercise.

Keys to the Lift
- Apply correct posture throughout the movement application with feet flat on the floor, body
positioned in a parallel posture, and the back and shoulders supported by the bench.
- Make certain to apply a snugly-fitting overlapping grip in order to prevent the chance of having
the dumbbell slip during the movement.
- Avoid “springing” actions during the completion of the eccentric contraction phase of the
movement.
- Keep the elbows tucked in close to the body and avoid any flaring actions which could induce
injury to the rotator-cuff.

Flye Exercises

Flye Exercises

The Flye exercises represent the most effective movement with reference to motor-unit recruitment
throughout the entire range of motion in the entire chest exercise portfolio. The following
chest flye exercises will be outlined in this section:
- Flat Dumbbell Flye
- Incline Dumbbell Flye
- Seated Machine Flye — “Pec Deck”
- Cable Crossovers.

Please note that in the preceding list there is no mention on the decline dumbbell flye exercise.
The decline flye movement places great strain upon the shoulders due to the fact that the force vectors
directly attack the shoulder joints. As such, the decline angle of the flye movement is not recommended.
Instead, the decline dumbbell press and decline flye/press exercises should suffice in
providing for lower pectoral accentuation. It is a question of risk and reward and with this movement
the risk far outweighs the reward.

 

Flat Dumbbell Flye
The flye exercise represents the mainstay “peaking” movement that is employed to bring out the
accentuation of the shape and contour of the chest muscles and to provide for the distinct line of
separation between the pectorals. The Flye movement is considered the only movement that provides
for a maximum contraction of the pectoralis major throughout its full ROM capacity. While it
is difficult to allow that full chest development
can be accomplished without the power and
combination power/shaping exercises it can be
understood that what would be considered
“complete” chest development cannot be
achieved without the benefit of the top finishing
(peaking) movement.

Movement Analysis
All too frequently weight resistance trainees
make the mistake of pounding away with setafter-
set of power pressing with little regard
shown for the potential benefits attributed to
the shaping and peaking movements. I can recall
seeing highly-impressive chest development
on many athletes who had not been training for
a very long time (in comparison to those who
had been blasting away for years) and who were
not as pre-occupied with power and strength,
but rather were more interested in “shaping and
toning the body”. Interestingly, their chests
were not only more defined but were also more
greatly developed with respect to size than most
of the trainees who followed one-dimensional
training regimes. It is important to develop a
respect for the so-called “shaping” movements
as they can provide the basis for impressive
muscle hypertrophy. With reference to the flye
exercise, any weight-training athletes who did
not include the flye movement into his/her
program would be remiss in their approach to
optimum chest development.

Conscientious Approach Required
It is important that the athlete offer proper respect to the performance of the flye movement. As
the flye exercise is considered a peaking movement, the use of heavy weight is not necessary; in fact,
it is strongly advised against. Regardless, whatever resistance is utilized must not be treated with disdain.
Highly-concentrated movement applications featuring full range-of-motion and slow speed-ofcontraction
must be provided in order to reduce injury risk and to derive maximum growth and development
potential from this highly-beneficial exercise.

Summary of Correct Exercise Execution
- Sit on the end of a secured flat bench with a set of dumbbells resting on the floor in front of
you. Grasp the dumbbells in a semi-pronated grip and pull them up onto your lap. Slowly lie
back onto the bench with the dumbbells held on the chest.
- Slowly extend the dumbbells upward until they are positioned over the mid-line of the body at a
point that is directly over the mid-point of the chest.
- Initiate the eccentric contraction phase of the movement by lowering the arms downward and
outward making certain that the dumbbells are maintained in a parallel position to the body. The
hands should be aligned with the mid-portion of the chest throughout the concentric and eccentric
phases of the movement. You will need to concentrate fully on resisting the forces of gravity
during the descent. While the resistance used in this movement is very light, the gravitational
forces are accentuated because of the disadvantage of the long lever arm (extended arm position).
- You will want to apply very slight elbow-flexion during the descent in order to alleviate the pressure
exerted upon the shoulder and elbow joints. Only that amount of flexion which allows for
the alleviation of pressure is required here. Exaggerated elbow-flexion will reduce the effectiveness
of the exercise.
- Slowly complete the eccentric phase by lowering the dumbbells to a position that is level with the
chest. The elbows would be slightly below chest level because of the bent-arm posture. The
dumbbells should be aligned perfectly parallel to the body throughout the application of the
movement. There is a tendency to twist the dumbbells downward during the descent in effort to
incorporate the anterior deltoid head into the movement to help out the weaker medial deltoid
head which is activated in support of the pectorals during the eccentric contraction. It is essential
to direct strong neural-impulsing into the “pecs” in effort to minimize the supporting action of
the shoulders.
- The wrists can be held in either a parallel (straight) position or in a flexed position (recommended
to alleviate potential stress in the shoulder joint) during the completion of the descent depending
upon the amount of resistance used. If the weight seems very light a parallel position is
fine if the weight feels a little heavy then a flexed wrist-position would be helpful in alleviating
potential strain upon the shoulder and elbow joints. Note; the “heavy weight” reference does not
suggest a resistance that is too heavy to maintain form, but one that merely hints at the notion
that a flexed wrist position could be helpful.
- You will need to resist the urge to spring the body off the bench in applying a bouncing or
springing action of the dumbbells at the completion of the eccentric phase into the subsequent
concentric phase of the movement.
- Slowly initiate the concentric phase of the movement by raising the weights upward in an arcing
motion. You will want to begin straightening the arms as they are raised to slightly- above chest
level.
- Drive the weights upward by virtue of strong muscular contraction of the mid-line of the chest
and not as a result of shoulder action. As well, try to relieve as much pressure in the forearms as
possible in order to direct added emphasis into the mid-line of the pectorals. You will also want
to utilize hyperextension of the wrist to provide for an added squeezing effect of the chest muscles.
- Complete the concentric contraction of the movement by extending the arms fully and strongly
contracting the pectorals inward. Check and see if you have applied the necessary amount of
wrist-hyperextension which not only will provide an accentuated inner contraction (squeezing effect)
of the “pecs” but will also provide for an increase in the applied ROM of the movement
which will further enhance the effectiveness of the exercise

Keys to the Lift
- Utilize strong neural-impulsing into the chest in order to alleviate the emphasis placed upon the
shoulders during both the concentric and eccentric phases of the movement.
- Maintain a parallel position of the dumbbells throughout the entire execution of the exercise.
- Apply hyperextension of the wrist-joint to increase the ROM of the movement application during
the completion of the concentric contraction phase.
- Initiate and maintain the impetus of the movement by virtue of strong contraction of the pectorals
(not the muscles in the shoulder) in order to gain the greatest effect from the exercise.
- Avoid bouncing at the conclusion of the
eccentric contraction phase of the movement

 

Incline Dumbbell Flye
The benefits of the flye movement can be
directed to the upper region of the chest by
utilizing an inclined angle-of-application of the
exercise. The incline angle exerts even greater
pressure on the shoulders and there is a high
tendency to allow the shoulders to bear the
brunt of the load. It is essential that the movement
application be performed as a result of
strong muscular contraction of the upper portion
of the chest muscles and not as a result of
the involvement of the muscles of the shoulders.
Chest muscle accentuation is paramount
in order to reduce the risk of injury and to provide
for optimum results from this specialized
peaking exercise.

Reduced Angle/Vertical Movement
Application Recommended
The angle of the bench should be even less
than that which is employed for the incline
dumbbell press and flye/press movements. The line-ofapplication
should be in the true vertical. The tendency with the
incline angle is to apply the movement in line with the body. If
the dumbbells are brought out in front of the body strain can be
exerted upon the ligaments and tendons of the shoulder. The
dumbbells should be kept parallel to the floor with the pinkies
raised to the parallel-to-the-floor position and the movement
should be applied in a vertical direction not at an angle.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline
Flye are repeated from the conventional Aye exercise, with the
exceptions outlined above.

Keys to the Lift
- You will want to remember to apply the movement in the
line of true-vertical ass opposed to the often applied outward
angle.
- Remember to keep the “pinkies-up” position in order to
facilitate the desired vertical angle of application.

Machine Flye — “Pec Deck”
The Machine Flye, also referred to as the “Pec-Deck”, provides
a flye movement in a variable-resistance (isokinetic contraction)
mode which provides for a different accentuation to be
exerted upon the fibers of the chest muscles. The utilization of
the pec-deck allows for horizontal plane of application versus
the direct vertical (free weight), and indirect vertical (cable machine),
variations of the flye movement.

The machine application provides an alleviation of the potential
stress that could be exerted upon the shoulders that is
associated with free-weight and cable, flye movements. However,
proper form must be applied in order to reduce the strain
upon the shoulders as the pec-deck application can in fact produce
greater stress upon the deltoid/pectoral tie-ins. The key to
achieving maximum benefit from the pec-deck application is to
work with light resistance. Frequently, trainees are induced into
using too much weight which results in a severe sacrifice in
proper movement methodology, which not only curbs growth and development, but could produce
strain upon the ligaments and tendons in the shoulder.

Movement Analysis

Proper Form Essential
It is imperative that the trainee utilize proper
exercise execution in order to achieve maximum
benefit from this highly-specialized variable-
resistance flye movement application. The
trainee would be well advised to
- Establish proper posture for the movement
application by maintaining an erect position
of the body with the head and back in contact
with the back rest. There is a tendency
to rock backwards and then spring forward
during the execution of the transition from
the eccentric to concentric phases of the
exercise in effort to gain leverage for the
lift. If you experience a rocking and springing
action during the performance of the
exercise you would be well-directed to reduce
the weight.
- The shoulders should be positioned wide
and held back throughout the entire execution
of the exercise. There is usually a
strong urge to hunch forward with the
shoulders in an almost subconscious effort
to employ the anterior deltoids into the
movement. Remember, this exercise is designed
to work the inner portion of the
chest not to provide opportunity to activate
the deltoids in the horizontal plane.
- The elbows should be positioned down and
secured snug against the forearm pads.
There is an almost unavoidable tendency to
raise the elbows during the concentric contraction
and as such intense concentration
will be required in order to avoid this flaw
in technique. Raising the elbows redirects
the accentuation of the movement from the
desired region of the inner portion of the
pectorals to the shoulders.
- The pressure should be provided by the
elbows. Frequently, trainees apply the pressure for the
movement application with their wrists; or, in some extreme
cases, with the palms of the hands. If the wrists and/or the
palms of the hands are used to provide the force for the
contraction there will be a resulting hunching forward action
of the shoulders which almost entirely erases the effectiveness
of the exercise upon the inner pecs and provides only
slight stimulation of the lateral portion of the chest.
- The elbows should be aligned with the lower part of the
chest. The biggest dilemma associated with the pec-deck exercise
is the one surrounding the position of the elbows in
relation to the chest. How high or low should they be in order
to provide the greatest benefit? Most often, the elbows
are positioned too high; that is, the seat has been placed too
low. If the elbows are position above the mid-point of the
chest the tendency will be to incorporate strong activation of
the shoulders during the eccentric contraction phase of the
movement. The higher the elbows, the more the shoulders
are encouraged to become involved during the eccentric
contraction which can easily result in ligament strain. Conversely,
if the elbows are position too low as a result of the
seat being placed too high, the tendency will be to apply a
hunching-of-the-shoulders action into the concentric contraction
phase of the movement which severely reduces the
effectiveness of the exercise.

Summary of Correct Exercise Execution
- Sit down on the provided seat of the pec-deck machine and
assume the correct preparatory posture by establishing a rigid
posture of the back: place the upper and lower back and
the back of the head against the back rest. You will want to
make certain to keep the head up and the shoulders back.
- While maintaining the correct preparatory posture reach out
and secure one of the forearm levers and bring it to a position
in front of the body. Once secured in the proper position reach
out and grasp the other forearm
pad and bring it in front of the body. The elbows should be aligned with the lower part of
the chest.
- Assume the correct positioning of the forearms upon the pads before initiating the eccentric
contraction phase of the movement. The forearms should be flush against the pads with the elbows
in strong contact with the pads.
- While maintaining proper posture initiate the eccentric phase of the movement by allowing the
pads to open. You will want to concentrate fully in order to overcome the forces of gravity that
will be pulling the plate stack downward and forcing the arms apart.
- You will need to resist the urge to lift the elbows off the pads in manner of incorporating support
from the anterior deltoid heads.
- Complete the eccentric contraction by slowly drawing the pads to the fully-extended position of
the pectoralis major. You will need to resist the strong urge to swing the arms open quickly in effort
to apply a springing effect at the conclusion of the lift in preparation of the following concentric
contraction.
- Concentrate fully on the inner portion of the pecs slowly begin the concentric contraction phase
of the movement by drawing the arms together. You will want to avoid the tendency of leaning
forward in effort to provide a straighter more direct line-of-application for the concentric phase.
It is important to keep the body well back on the back rest with the back and head in full contact
with the back rest and the shoulders in a straight-across posture in order to derive the greatest
benefit from the exercise. Remember, the movement application should be in a wide arc in order
to provide optimum activation of the inner region of the chest.
- Remember to apply a concentrated squeezing action at the conclusion of the concentric contraction
in order to provide maximal stimulation of the inner portion of the chest.

Keys to the Lift
- Keep the back and the posterior portion of the head in contact with the back rest throughout the
movement application.
- Concentrate on driving with the inner portion of the chest and not the shoulders.
- Establish and maintain elbow contact throughout the execution of both the concentric and eccentric
phases of the movement.
- Do not use any rocking or springing actions during the transition from the eccentric to the concentric
phase of the movement.

 

Cable Crossovers
A variation of the flye movement can be accomplished with the utilization of cables. The effort/
resistance relationship is not direct due to the cable/plate-stack arrangement of the machine.
The movement application is in an oblique plane while the direction of the resistance is in the truevertical
which places a different emphasis on the muscles.

Please note that you may have noticed trainees actually crossing-over the hands during the application
of this exercise; hence the name “crossover”. A general tendency with the crossover finish
position application is to experience high activation of the anterior deltoid region and as such, it is
recommended that the trainee apply the palms together finish position (as depicted to the left) approach
in order to garner the greatest accentuation of the chest muscles.

Movement Analysis

Pec/Delt Tie-ins
There is a greater accentuation of the area
of the deltoid/pectoral tie-ins and as a result
strong neural-impulsing is required in order to
provide stimulation of the desired muscles of
the chest and to de-emphasize the shoulderjoints.
The benefit of the cable application is
found in the added “cutting” quality that the
cables can provide.

Tendency to Emphasize Shoulders
There is a greater tendency to lead the
movement with the shoulders and to perform
the movement with a straight-line application.
It is essential that the trainee remember to apply
a wide sweeping (flye movement) application in
order to provide proper accentuation of the
pectorals. Due to the fact that the handle (effort
arm) and plate-stack (resistance) are not in direct association, there is a greater requirement to concentrate
fully in order to resist the temptation to apply a shortest-distance-between-two-points approach
to the movement application.

Importance of Correct Body Angle
It is important that the trainee position the body in such a position so as to emphasize the
squeezing action of the chest and not to rely upon anterior deltoid accentuation. Frequently, the trainee
will lean too far forward and hunch the shoulders. The chest becomes concave and actually protected
from exertion by the shoulders. It is essential that the body lean be slight and that the shoulders
are held back with the chest thrust forward in manner of applying proper emphasis on the area
of the chest in order to get the most out of this highly-specific movement.

Two Angles of Application
The movement can be applied in line with the body that is; with a slightly outward application or
it can be applied straight down (with pinkies up) in the direction of true-vertical. Either way, the emphasis
of the movement should be applied with the pinkies and not with the thumbs and forefinger
in order to accentuate the chest and to de-accentuate the shoulders during the movement application.
If the straight-down approach is taken you will want to make certain to avoid the tendency to hunch
the shoulders forward and to direct the impetus of the movement into the shoulders.

Avoid Elbow-flexion
There is a strong temptation to apply elbow-flexion during the concentric contraction phase of
the lift. Elbow-flexion provides a fulcrum for the lever arm reducing the amount of exertion that will
be experienced in the desired area of the chest. As well, elbow-flexion redirects the emphasis into the
shoulders further eliminating the chest from the movement execution. If you experience unavoidable
elbow-flexion, reduce the weight and concentrate on maintaining the correct stiff-arm application.

Squeeze the Pectorals Together
You will want to take advantage of the opportunity to squeeze the “pecs” together on this one as
the problem of having the dumbbells colliding with one another is eliminated with the use of the
cable handles. As well, you will want to utilize wrist hyperextension in effort to provide additional
emphasis upon the midline of the chest. The movement should be led with the chest muscles in order
to gain maximum benefit from the exercise and to reduce the strain that can be exerted upon the
inner portion of the elbows. You can begin the movement with a very slight application of elbowflexion
in order to reduce the pressure exerted upon the elbows during the initiation of the movement.
The arms are then extended during the application of the concentric contraction in order to
accentuate the chest and to de-emphasize the activation of the shoulders.

Pinkies First
At the completion of the concentric contraction, try to bring the pinkies together rather than the
thumbs. You will have to concentrate fully in order to resist the urge to pronate the hands downward
and to drive the thumbs towards one another. The pinkies first approach (rather than thumbs first)
will provide proper accentuation into the chest and discourage the unwanted incorporation of the
shoulders.

Summary of Correct Exercise Execution
- Stand midway between the posts of a cable crossover station and after selecting a light resistance
(one plate, no matter how strong when first introducing yourself to the movement) grasp a cable
in each hand.
- Assume the preparatory position for the movement by pulling the cables downward from their
overhead position until they are just above shoulder level (slight elbow flexion can be applied at
this point), and lean slightly (60-70 degrees relative to floor) forward. The general error with the
body lean is that too great an angle is applied.
- Initiate the concentric contraction phase of the movement pulling the handles in a downward
and outward (oblique) angle in front of the body. Remember to straighten the arms and to pull
with the onus of the exertion applied by virtue of strong muscular contraction of the inner upper
portion of the pectorals. Emphasizing the movement with the pinkies provides encouragement
of the muscles of the inner region of the chest to become highly-activated.
- Complete the concentric contraction phase by pulling the handles across the body until the
hands touch together. You will want to apply wrist extension in effort to accentuate the inner
portion of the chest and to provide for an increase in the ROM of the movement application.
- Pause for two counts and squeeze the chest forcefully at the fully-extended “finish” position before
initiating the eccentric contraction phase of the movement.
- Begin the eccentric contraction phase by allowing the handles to rise up and out in a natural arc.
You will need to resist the temptation to allow the weights to rise up too quickly.
- Complete the eccentric contraction by slowly drawing the weights to a halt as you would a set of
reigns. You will want to avoid the natural tendency to allow the weights to come up too fast and
too far above the shoulders in attempt to provide a “wind-up” effect for the subsequent concentric
contraction. As well, you will need to concentrate fully in order to resist the tendency to apply
elbow flexion at the top of the eccentric contraction in effort to apply leverage to the lift by
incorporating the shoulders into the movement application.

Keys to the Lift
- Apply slight body lean (about 60 to 70 degrees relative to the floor).
- Contract the resistance through the ROM by virtue of strong muscular contraction of the inner
portion of the “pecs”.
- Utilize a straight-arm position and resist the temptation to apply elbow flexion into the lift.
- Lead with the pinkies and not the thumbs in order to alleviate the activation of the shoulders
during the movement.
- Squeeze the chest at the conclusion of the concentric contraction.

There are several variations of the cable-crossover including the incline and decline bench cablecrossover
applications. The incline version accentuates the upper inner region of the chest while the
decline accentuates the inner lower region of the chest. You may experiment with these variations
later on but it is important to fully gamer the rudiments of correct movement methodology of the
conventional cross-over movement before attempting the incline and decline variations. Shoulder
strain can easily occur without proper exercise execution.

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