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Weight Training

Weight Training. Tamaqua Area High School Physical Education Mr. McCabe, Mr. Gross. Muscle Groups . Shoulders Legs Back Biceps Chest Triceps. Complementary Muscle Groups. Exercises that replicate similar movement and work two muscle groups. Complementary muscle groups are:

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Weight Training

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  1. Weight Training Tamaqua Area High School Physical Education Mr. McCabe, Mr. Gross

  2. Muscle Groups • Shoulders • Legs • Back • Biceps • Chest • Triceps

  3. Complementary Muscle Groups • Exercises that replicate similar movement and work two muscle groups. • Complementary muscle groups are: 1) Chest and Triceps, 2) Back and Biceps, 3) Legs and Shoulders. FOR MORE INFO... To visit the Weight Training Study Guide, click below Weight Training

  4. Shoulders • Shoulders (Deltoids) - Comprised of three muscles. One anterior, one lateral, and one posterior. • Shoulders can be worked by any exercise pushing weight away from the shoulders or by raising weight from your waist to shoulder height.

  5. Shoulder Exercises • Standing Dumbbell or Bar Press • Seated Dumbbell Press • Seated Shoulder Press • Front Deltoid Alternating Raise • Seated Rear Deltoid Raise • Seated or Standing Lateral Deltoid Raise • Rear Deltoid Raise

  6. Leg Exercises • Legs (Quadriceps, Bicep Femoris, Gastrocnemius) – Comprised of numerous muscles. Those that are listed are the main focus of our weight training. • Legs can be worked by any exercise pushing or pulling of weight with the extension or flexion of the knee. The Calf muscles can be worked by raising the heel off of the floor.

  7. Leg Exercises • Dumbbell or bar lunges • Seated Heel Raises • Leg Press • Seated Leg Curl • Seated Leg Extension • Standing Heel Raises

  8. Back • Back (Latissimus Dorsi) - Comprised of numerous large and small muscles. • The back can be worked by pulling weight toward the shoulders, or by pulling weight toward the chest.

  9. Back Exercises • Wide Grip Pull-down • Angled Wide Grip Pull-Down • Seated Row • High Lat Pull • Dumbbell or Bar Bent Over Row • Back Extension • Wide Grip Pull-Ups • Good Morning Back Extensions

  10. Biceps • Biceps - Comprised of two muscles (Bicep Brachii and Bicep Brachialis). • The biceps can be worked by pulling weight with the flexion of the elbow.

  11. Bicep Exercises • Standing Alternating Curls • Concentration Curls • Seated Bench Curls • Standing Curl • Seated Incline Alternating Curl • Standing Reverse Curl

  12. Chest • Chest (Pectoralis Major and Minor) - Comprised of two muscles. • The chest can be worked by pushing weight away from the chest.

  13. Chest Exercises • Push-Ups • Bench Press • Dumbbell Bench Press • Iso-Lateral Bench Press • Incline Bench Press • Bench Fly • Supine Pullover • Incline Bench Fly • Pec Deck

  14. Triceps • Triceps- Comprised of three muscles (Medial, Long, and Lateral Head ). • The triceps can be worked by pushing weight with the extension of the elbow.

  15. Tricep Exercises • Parallel Dip • Seated Tricep Machine • Bent Over Kick Backs • Rope Grip Extensions • Push Down Extensions • Standing One Arm Extension • Standing Two Arm Extension • Supine Two Arm Extensions • Bench Dips

  16. Additional Information • Below are some links to help you maximize your own personal fitness program. • Exercise Principles • National Institute of Health • FitDay

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