Machine Standing Calf (Heel) Raise
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Starting Position
-Facing the machine, place the balls of the feet on the nearest edge of the
step w/ the toes pointing straight ahead
-Move under the shoulder pads and stand erect w/ the hips under the
shoulders
-Position the feet and legs parallel to each other
-Slightly plantarflex the feet and ankles to lift the thigh pads to remove the
supports. If there are none, then the position of the shoulder pads need to
be low enough to perform the exercise
-Extend the knees fully
-Allow the heels to drop down lower than the step in a comfortable,
stretched position
Upward Movement Phase
-Fully plantarflex the feet and ankles
-Keep the torso erect, legs and feet parallel, and knees extended
Downward Movement Phase
, -Allow the heels to slowly lower back to the starting position
-Maintain the same body position
-After the set is completed, slightly flex the knees, replace the supports
and move out from under the shoulder pads
Primary Muscles Trained
-Soleus
-Gastrocnemius
Common Errors
-Allowing the ankles to invert or evert during upward movement
-Allowing the knees to flex during downward movement or extend during
upward movement
-Bouncing the weight to add momentum to help w/ the next rep
Grip Width
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The distance between the hands when placed on a barbell (hip-width,
shoulder-width, and wide)
Pronated Grip
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Palms down and knuckles up (overhand grip)
Supinated Grip
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, Palms up and knuckles down (underhand)
Machine Abdominal Crunch
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Starting Position
-Sit in the machine w. the upper chest pressed against the chest pad; grasp
the handles if available
Forward Movement Phase
-Flex the neck to move the chin to the chest
-Keeping the feet, legs, and butt still, curl the torso toward the thighs
-Keep the upper chest pressed against the pad
Backward Movement
-Allow the torso, then the neck, to uncurl and extend back to the starting
position
-Keep the feet, legs, butt, and arms in the same position
-Keep the upper chest pressed against the pad
Primary Muscles Trained
-Rectus abdominis
Common Errors
-Raising the hips off the seat during forward movement
-Pulling w/ the legs or hands to help curl the torso
Spotting Over-the-Face Dumbbell Exercises
Give this one a try later!
Give this one a try later!
Starting Position
-Facing the machine, place the balls of the feet on the nearest edge of the
step w/ the toes pointing straight ahead
-Move under the shoulder pads and stand erect w/ the hips under the
shoulders
-Position the feet and legs parallel to each other
-Slightly plantarflex the feet and ankles to lift the thigh pads to remove the
supports. If there are none, then the position of the shoulder pads need to
be low enough to perform the exercise
-Extend the knees fully
-Allow the heels to drop down lower than the step in a comfortable,
stretched position
Upward Movement Phase
-Fully plantarflex the feet and ankles
-Keep the torso erect, legs and feet parallel, and knees extended
Downward Movement Phase
, -Allow the heels to slowly lower back to the starting position
-Maintain the same body position
-After the set is completed, slightly flex the knees, replace the supports
and move out from under the shoulder pads
Primary Muscles Trained
-Soleus
-Gastrocnemius
Common Errors
-Allowing the ankles to invert or evert during upward movement
-Allowing the knees to flex during downward movement or extend during
upward movement
-Bouncing the weight to add momentum to help w/ the next rep
Grip Width
Give this one a try later!
The distance between the hands when placed on a barbell (hip-width,
shoulder-width, and wide)
Pronated Grip
Give this one a try later!
Palms down and knuckles up (overhand grip)
Supinated Grip
Give this one a try later!
, Palms up and knuckles down (underhand)
Machine Abdominal Crunch
Give this one a try later!
Starting Position
-Sit in the machine w. the upper chest pressed against the chest pad; grasp
the handles if available
Forward Movement Phase
-Flex the neck to move the chin to the chest
-Keeping the feet, legs, and butt still, curl the torso toward the thighs
-Keep the upper chest pressed against the pad
Backward Movement
-Allow the torso, then the neck, to uncurl and extend back to the starting
position
-Keep the feet, legs, butt, and arms in the same position
-Keep the upper chest pressed against the pad
Primary Muscles Trained
-Rectus abdominis
Common Errors
-Raising the hips off the seat during forward movement
-Pulling w/ the legs or hands to help curl the torso
Spotting Over-the-Face Dumbbell Exercises
Give this one a try later!
