Fixed Resistance Exercises

Question 1

Seated Chest Press

Answer 1

• Adjust seat so chest is level with handles,
• Lift chest but keep upper back pressed against bench,
• Keep wrists straight,
• Extend arms fully but do not lock elbows,
• Look straight ahead

Question 2

Seated Row

Answer 2

• Keep torso vertical,
• Pull shoulders down and back,
• Look straight ahead,
• Lead with the elbows,
• Keep wrists straight
• Pull handles towards the body

Question 3

Seated Shoulder Press

Answer 3

• Keep chest up
• Lower back slightly arched
• Keep elbows under hands
• Maintain straight wrists
• Push straight up and overhead

Question 4

Lat Pull Down

Answer 4

• Keep chest up
• Lean back slightly
• Pull the elbows down and back
• Pull the bar to the upper chest
• Keep wrists straight
• Do not pull the bar down
  behind the neck

Question 5

Pec Dec

Answer 5

• Adjust seat so arms are parallel to the floor,
• Keep elbows slightly bent but rigid throughout
• Avoid hyperextending the shoulders
• Keep wrists straight

Question 6

Straight Arm Pull Down

Answer 6

• Avoid hyperextending the lower back & shoulders
• Keep arms straight
• Lead with the elbows

Question 7

Assisted Chin Up

Answer 7

• Set weight to counterbalance required amount of bodyweight
• Mount machine carefully
• Pull the body up so the chin is level with the hands
• Extend arms and lower all the way down but do not relax
  at the bottom of the rep

Question 8

Tricep Press

Answer 8

• Keep elbows tucked into the ribs
• Brace abs
• Keep chest up and shoulders down and back
• Do not lean forward
• Keep head up and look straight ahead
• Keep wrists straight

This exercise can be done on:

• Cable Machine
• Fixed Resistance Machine

Question 9

Seated Ab Crunch

Answer 9

• Adjust the height of the seat on the seated abcrunch
  machine so that the front of your shoulders rest against the padded lever
• Insert the pin into the
  weight stack to select the load you’d like to lift.
• Sit on the machine and lift your arms over the lever
  pad
• Exhale and flex your waist to push against the padded lever
• Bend forward at the waist
• Keep your hips in the seat
• Inhale as you extend your
  waist and return to a vertical sitting position.

Question 10

Back Extension

Answer 10

• Follow machine instructions for set up and select desired weight
• Sit so that feet are on (or behind) foot rest, and back pad is on your upper back
  (shoulder blades) while your torso is slightly
  pitched forward.
• Keep knees above ankles
• Back straight
• Abs engaged
• Arms crossed at your chest

Question 11

Bicep Curl

Answer 11

• Keep elbows tucked into sides
• Do not use legs or
  back to raise weight
• Keep wrists straight
• Keep core tightly braced
• Look forward and keep torso upright
• Extend arms fully at the bottom of each rep

This exercise can be performed:

• Cable machine
• Fixed resistance machine

Question 12

Leg Press

Answer 12

• Place feet completely on footplate, and push with
  flat feet.
• Extend legs fully but do not lock knees
• Avoid rounding the lower back
• Bend knees to no
  more than 90-degrees

Question 13

Leg Extension

Answer 13

• Line knees up with lever arm pivot point,
• Position roller just above ankles
• Extend legs fully but under control
• Do not allow the weights to touch between repetitions
• Keep upper body relaxed

Question 14

Leg Curl

Answer 14

• Line knees up with lever arm pivot point,
• Position roller just behind ankles
• Extend legs fully but do not hyperextend knees
• Do not allow the weights
  to touch between repetitions
• Keep upper body relaxed

This can be performed using:

• Seated Leg Curl Machine
• Lying Leg Curl Machine

Question 15

Hip Abduction

Answer 15

• Place outside of knees against pads and push legs outward as far as is comfortable
• Return to starting position but do not allow weights to touch between repetitions
• Maintain an upright torso, neutral spine and relaxed upper body

This can be performed using:

• Fixed Seated Hip Abduction
• Cable Hip Abduction

Question 16

Hip Adduction

Answer 16

• Place inside of knees against pads and push legs in
  toward each other until they touch.
• Open the legs as far as flexibility allows and then repeat.

This can be performed using:

• Fixed Seated Hip Adduction
• Cable Hip Adduction

Question 17

Seated Calf Raise

Answer 17

• Place balls of feet on foot plate and the pad of the
  machine just above the knees;
• Make sure shins are perfectly vertical.
• Lower heels as far below the toes as flexibility permits and then push up and
  onto tiptoes

Question 18

Standing Calf Raise

Answer 18

• Place balls of feet on foot plate and shoulders under the pads/bar.
• Brace core and stand with legs straight
• Lower heels as far below the toes as flexibility permits and then push up and onto
  tiptoes