Weight Room Exercises and Major Muscle Groups Trained
PE Weight Room Exercises and Major Muscle Groups Used:
Multi-Use Upper Body Machine:
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
Crunches: Abdominals and Obliques
Dumbbell Bench Rows: Rhomboids, Latissimus Dorsi
Dumbbell Butterflies (Fly’s): Outer Pectorals (same station as above)
Arm Curls: Biceps
Shrugs: Trapezius
Front Shoulder Raises: Anterior Deltoids
Overhead Tri’s (OHT’s): Triceps
Leg Press: Quadriceps
Calf Press: Gastrocnemius (same machine as above)
Leg Curls: Hamstring
Leg Kick-Back Gluteus Maximus
Cable Chest Press: Pectorals
Cable Close Grip Chest Press: Triceps (same machine as above)
Pull Downs: Latissimus Dorsi
Seated Rows: Trapezius, Latissimus Dorsi (same machine as above)
Cable Shoulder Press: Deltoids
Back Extensions: Erector Spinae (spi-nae)
Push Downs: Triceps
Kettlebell Swings (outside): Hip Flexors
Witter Weight Room Exercises and Major Muscle Groups Used:
Free Weight Shoulder Press/Push Press: Deltoids
Arm Curls: Biceps
Forearm Curls: Brachioradialis (bra-chio-ra-di-alis)
Shrugs: Trapezius
Free Weight Front and Lateral Shoulder Raises: Deltoids
Free Weight Chest Press: Pectorals
Butterflies: Outer Pectorals
Dips: Deltoids, Triceps, Pectorals
Leg Raises: Abdominals and Obliques
Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius
Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals
Barbell Roll-out: Abdominals and Obliques
Russian Twists: Abdominal, Obliques
Front and Lateral Shoulder Raises: Deltoids
Overhead Tri's: Triceps
Close-Grip Bench Press: Triceps
Bench Rows: Latissimus Dorsi, Rhomboids
Back Squats: Quadriceps, Calves, Hamstrings, Adductors, Abductors, Gluteus Maximus
Dead Lifts: Gluteus Maximus, Biceps, Triceps, Deltoids, Trapezius, Erector Spinae, Latissimus Dorsi, Quadriceps, Hamstrings, Calves, Core Muscles
Russian Twists: Abdominal, Obliques
Ball Slams: Gluteus Maximus, Obliques, Abdominals
Step-Ups: Calves, Quadriceps, Gluteus Maximus (Glutes)
Box Jumps: Calves, Quadriceps, Glutes
Kettlebell Swings : Hip Flexors, Glutes, Erector Spinae
Glute/Ham Developer (GHD's) Facing Down: Glutes, Hamstring, Erector Spinae
Glute/Ham Developer (GHD's) Facing Up: Abdominals, Obliques