Fit Female- Exercises and Muscles

Bench Press

Primary muscles: Pectorals

Secondary: Tricpes, anterior deltoids

Form:

• Spotter

• Flat feet on floor

• flat back

• Inhale and lower, exhale push back

• Small increments

• Variations: DB Bench Press, DB bench press with rotation

Tricep Extensions

Primary: Triceps

Secondary: Deltoids, pectorals

Form:

• tight core

• Grip rope towards bottom

• Elbows in and kept at sides

• Begin the pushing phase at about 90 degrees

• Variations:

  Dips, banded kickbacks

Squat

Primary: Quadriceps

Secondary: Hamstring and gluteus maximus

*face into rack

Form:

• bar across upper shoulders/trapezius

• Hips sit back/weight on ankles

• Knees shouldn’t pass toes

• Squat parallel to the floor

Leg Curl

Primary: Hamstrings

Form:

• Lay face down

• heels under cushion

Leg Extensions

Primary muscles: Quadriceps

Form:

• straight back

• front of feet under cushion

Leg Press

Primary muscles: Quadricpets

Form: Straighten legs to push weihht, bend to starting position

Lunges

Primary: Quadriceps, hamstrings, gluteus maximus

Secondary: Adductors

Form:

• feet shoulder witch apart

  Variations: Barbell, DB, side, split, curtsy

Lat Pulldown

Primary: Latissimus Dorsi

Secondary: Trapezius, rhomboids, biceps

Form:

• Palms away from you for grip

• extended arms

• adjust knee pad

Bent Over Row

Primary: Latissimus Dorsi, rhomboids, trapezius

Secondary: Deltoids, biceps, erector spinae

Form:

• stationary torso, lift and exhale, elbows close

• only forearms hold weight

• inhale on down motion

• bend knees slightly

Variations: DB BO row

Seated Row

Primary: Latissimus Dorsi and Rhomboids

Secondary: Trapezius and Biceps

Variation: Seated Row with resistance loop

Arm Curl

Primary: Biceps

*auxiliary lift

Variations: Barbell curl, alternate arms, concentration curls, preacher curls, hammer curls

Deadlift

*full body movement

Primary: Quadriceps, hamstrings, gluteus maximus, erector spinae

Secondary: Trapezius

Form:

• grip just outside your legs

• flat back

• bar in contact with legs

• hips and knees move simultaneously

Glute-Ham

Primary: Gluteus Maximus and Hamstrings

Secondary: Erector Spinae

Heel Raises

*auxiliary lift

Primary: gastrocnemius and soleus

1 set + toes forward; forward, out, in

Variation: Single calf leg raises

Incline bench Press

Primary: Pectorals

Secondary: Triceps, anterior deltoids

Variation: DB Inclined bench press

Tricep Extension (variations)

Primary: Tricpes

Secondary:Deltoids, pectorals

Variations: DB kickbacks, overhead extensions

Skull crushers

Primary: Triceps

Secondary: deltoids, pectorals

Form:

• hold barbell /w a narrow grip

• cone close to ears

• elbows kept in

• start above chest, lower weight towards forehead

  Variations: Barbell, easy curl bar, dumb bells