-Weight Room and Major Muscle Groups

PE Weight Room Stations and Major Muscle Groups Used

*Stations are in clockwise order beginning with the Multi-Use Upper Body Machine, found to the right of the outside door to the PE Weight Room.

*Though each exercise can train multiple muscle groups, only the major muscles or muscle groups trained are listed below.

(1) Multi-Use Upper Body Machine (Do not need to know this station for final):

Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids

Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Latissimus Dorsi

Dips: Deltoids, Triceps, Pectorals, Rhomboids

Knee Ups/Leg Raises: Abdominals and Obliques

(2) Crunches: Abdominals and Obliques

(3) Dumbbell Bench Rows: Rhomboids, Latissimus Dorsi

(4) Dumbbell Incline Bench Press: Middle to Upper Pectorals (same station as above)

(5) Arm Curls: Biceps

(6) Shrugs: Trapezius

(7) Front Shoulder Raises: Anterior Deltoids

(8) Overhead Tri’s (OHT’s): Triceps

(9) Leg Press: Quadriceps

(10) Calf Press: Gastrocnemius (same machine as above)

(11) Leg Curls: Hamstring

(12) Leg Kick-Back Gluteus Maximus

(13) Cable Chest Press: Pectorals

(14) Cable Close Grip Chest Press: Triceps (same machine as above)

(15) Pull Downs: Latissimus Dorsi

(16) Seated Rows: Trapezius, Latissimus Dorsi (same machine as above)

(17) Cable Shoulder Press: Deltoids

(18) Back Extensions: Erector Spinae (spi-nae)

(19) Push Downs: Triceps

(20) Kettlebell Swings (outside): Hip Flexors