DOCSLIB.ORG

Barbelle Workout Program

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text

Load more

Thank you for being part of Kyra Williams Fitness! I know you could have hired any trainer you wanted, but you chose me and I want to make the most of this opportunity you have given me. I want to help you learn how to lift with a barbell, and feel confident. During this month together I want you to post videos of your primary lifts in our private Facebook group (you will receive that link via email), I want you to interact, I want you to ask me questions. This is how you learn! I know it’s only four weeks, but after these four weeks there are opportunities for further training - but we will cross that bridge when we come to it. Right now it’s about helping you lift with confidence. It’s important for you to be on my email list so please be on the lookout for communication from [email protected] because that is how I am going to send your video tips for your lifts, cues and other helpful info, as well as the Facebook group. (But you have to be on my email list to get the link to the group!) The goal of these workouts is not just to teach you how to do a sumo deadlift, back squat, overhead press and bench press, but it’s also to help you build muscle and strength. Here’s some equipment you will need: Barbell Squat rack Plates Dumbbells Resistance bands I know that you may be wondering about cardio but this program does not encompass that. I love cardio and it’s good for us, so do it, but that’s on your own accord. Please email me if you have any questions about anything now, or anytime during this program. You May NOT give away, sell, share, or circulate The BarBelle Training Program or any of its content in any form! The copy of The BarBelle Training Program you have purchased is for your own personal use. The e-book is fully printable and one printed copy may be made for your own personal use. You are also welcome to copy the e-book to a CD-Rom, Zip disc or other storage media for backup for your own personal use. Electronic books, also known as e-books, are protected worldwide under international copyright and intellectual property law, the same as printed books, recorded material and other literary works. Under Copyright law, “Literary Work” includes “computer”, “computer program”, “software”, and all related materials sold online, including electronic books (e-books), and adobe acrobat PDF files. Copyright infringement, trademark infringement and theft of intellectual property are serious crimes. Copyright infringement is a felony and civil fines for conviction of such infringement now begin at $150,000 per infringement. Criminal fines for infringement begin at $250,000 and may also result in up to five years in prison. “The BarBelle Training Program ”Copyright 2018, by Kyra Williams of Kyra Williams Fitness/ GISG Fitness LLC, ALL RIGHTS RESERVED: No part of The BarBelle Training Program may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, without expressed, written and signed permission from the author. DISCLAIMER This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs outlined herein should not be adopted without consultation with your health professional. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a certified personal trainer. Use of the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises described herein. The movement demonstrations, pictures and videos in this program may not be enough for all people to learn proper form. It is strongly recommended that you are instructed in exercise form by a Certified Personal Trainer. How to read the workouts - First you have a warm up. These are targeting to the muscle group(s) you will be using, to get certain muscles to fire. Take 5 - 10 minutes to do these to prevent injury. Then you have your primary lift of the day. Follow the instruction for each regarding that movement’s specific warm up. Always take a few reps with an empty bar and get into the positions you will want to be in while doing the lifts with weight. Once you have warmed up with the empty barbell, I have written instructions for taking more warm up sets to get into the working reps. You will see the working reps written as 5x5 or 3x10, etc. The first number is the number of sets you will do, the next number is the amount of reps in each set. So if you see 5x5 (reads, 5 by 5) you will complete 5 sets of 5 reps, and if you see 3x10, then you will complete 3 sets of 10 reps. Once you un-rack the bar or pick up the bar for a set, you do not re-rack the bar mid- set. If you go to bench 3 x 10, you need to consider there are going to be 10 reps in that set, so consider that when you are adding weight. It is not a set of 6, rack, then complete the last 4. You may pause for one second between lifts, but no re-racking. You will see sometimes I recommend ascending from one set to the next and sometimes you will see that I want all of your sets to be at the same weight. Let’s say you are deadlifting 4x8, ascending in weight and your first set is at 95#, if that was super easy you can go up to 125#, and so on. If your third set is at 155# and you know 175# is your max and you are sure you won’t be able to complete your last sets of 8 at 165# you may stay at 155# again, for the last set. But if the workout states 5x5 deadlifts at the same weight and you know your max weight is 175# and you feel confident you could do all 5x5 at 145#, then warm up to 145# before you get into your working sets. If you have no idea what you are capable of doing, go by feel. You have plenty of time to get used to your own body and it’s capabilities with these lifts. Please make sure you rest 2 - 3 minutes between each working set to allow your body to regain strength and energy. After your main lifts, you have accessory work. These lifts support the primary lifts to help you get stronger at those. Challenge yourself with these. Go as heavy as you can for the given number of sets and reps. You will see supersets here. Superset means you are doing the first movement, followed immediately by the second movement. You can rest a minute after you have done them both before getting back to the first one again. For example you may see 4x8 good mornings supserset with 4 x 8 rows. You would do one set of 8 good mornings, followed immediately by one set of 8 rows, then pause for 30 - 60 seconds and repeating for a total of four rounds. You will also see circuits or “rounds.” This usually is because it’s 3 - 4 exercises to be performed as a circuit. Pause as needed here, but do not take long breaks. You may see 3x10 push ups, 3x10 tricep kickbacks, 3x10 back extensions, 3x10 db presses. You would do 10 push ups, 10 kickbacks, 10 back extensions, 10 db presses, then back to the push ups, for three rounds, taking minimal rest. Lastly, in your workout, you will see a post workout stretch recommended. Please take 5 - 10 minutes doing at least this particular stretch, and any others your body needs, to prevent injury and to feel good for your next workout. You will also see max effort days vs dynamic effort days. Max effort means you are going to be working up to a max for your primary lifts. You may see a 3RM, 8RM, etc. On dynamic effort days you will be working at a percentage of your one rep max. If you know them, that’s great. If you do not, I will give you some guidelines to go from. The object of these are move dynamically on your lifts because we want to work on speed - this is how you train your body not to get stuck coming up on a back squat. Linked below each workout are videos demonstrating how to do each exercise. You need to log into KyraWilliamsFitness.com using the username and password you set up upon becoming a member (or the one I emailed you upon signing up) to access these. Week 1/ Workout 1 - Max effort upper (Bench Press) 5RM Week 1/ Workout 2 - Max effort lower (Back Squat) 8RM Week 1/ Workout 3 - Dynamic effort upper (Overhead Press) 8x3 @ 65% Week 1/ Workout 4 - Dynamic effort lower (Deadlift) 10x2 @ 70% Week 2/ Workout 1 - Max effort upper (Overhead Press) 5RM Week 2/ Workout 2 - Max effort lower (Deadlift) 5RM Week 2/ Workout 3 - Dynamic effort upper (Bench Press) 10x1 @ 5RM weight Week 2/ Workout 4 - Dynamic effort lower (Back Squat) 8x2 @ 8RM weight Week 3/ Workout 1 - Max effort upper (Bench Press) 8RM Week 3/ Workout 2 - Max effort lower (Back Squat) 5RM Week 3/ Workout 3 - Dynamic effort upper (Overhead Press) 10x2 @ 5RM weight Week 3/ Workout 4 - Dynamic effort lower (Deadlift) 8x3 @ 80% 5RM/ 60%1RM Week 4/ Workout 1 - Max effort upper (Overhead Press) 1RM Week 4/ Workout 2 - Max effort lower (Deadlift) 3RM Week 4/ Workout 3 - Dynamic effort upper (Bench Press) 12x2 @ 8RM weight Week 4/ Workout 4 - Dynamic effort lower (Back Squat) 10x3 @ 70% 5RM weight RM = rep max, like 5rm means 5 rep max or the most weight you can use for 5 reps Superset = two exercises back to back Circuit/ rounds = multiple exercises, minimal rest PWO = post workout Week 1, Workout 1 - Bench Day (Max effort) Warm up - http://kyrawilliamsfitness.com/yoga-flow-core-strengthening/ Main lift - Bench press - normal grip, 5x5 Warm up with a few sets of 3 - 5 reps, then get a good amount of weight that challenges you, for your first set of 5, and you may ascend after that.
Recommended publications
  • Shoulder Attack

    Shoulder Attack

    Grab & Go Workouts Presented by the Fitness Centers Created by: Natalie Horton Name of Workout: Shoulder Attack Primary Target Area: Shoulders Approximate Time: ~ 45 minutes to an hour Skill Level: Intermediate Warm-up: 5 – 10 minutes on any cardio machine, with 2 sets of 10 reps of banded front pulls and banded pull apart Exercise Routine Exercise Sets Reps Rest Notes Super set: No rest between exercises, rest after • External rotations 3 12 1 min completing both. • Half Arnolds 3 12 See diagram. Seated Overhead Press 4 10-12 45 sec – DB start at shoulder height, palms 1 min facing forward. Underhand Grip Front 3 12 45 sec – See diagram. Raises 1 min Lateral/Front Raises 3 40 45 sec – Hold one arm lateral in a static 1 min position while doing 10 front raises, repeat for other arm. Hold one arm front in a static position while doing 10 lateral raises, repeat for other arm. Single Arm Upright Row 3 12 (each 45 sec – See diagram. arm) 1 min Plate Front Raises 3 12 45 sec – Have feet slightly apart. 1 min Bus Drivers 3 10 (each 45 sec – See diagram. Rotate slowly. way) 1 min Cool Down: 5 minutes of walking (on incline), followed by upper arm stretching. Additional Notes: Feel free to change the reps/rest to what works best for you if it is too easy or to hard. Also have fun with it! Questions or Comments? Please e-mail [email protected] Sample Diagrams Banded Face Pulls Banded Pull Apart Underhand Grip Front Raise Bus Drivers External Rotations Half Arnolds Single Arm Upright Row .
  • Weight Training for the Shoulder

    Weight Training for the Shoulder

    40 Allied Drive Dedham, MA 02026 781-251-3535 (office) www.bostonsportsmedicine.com Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weight- training program for the shoulder. Starting Your Weight Training Program • Start with three sets of 15-20 repetitions • Training with high repetition sets ensures that the weights that you are using are not too heavy. • To avoid injury, performing any weight training exercise to the point of muscle failure is not recommended. • “Muscle failure” occurs when, in performing a weight training exercise, the muscle is no longer able to provide the energy necessary to contract and move the joint(s) involved in the particular exercise. • Joint, muscle and tendon injuries are more likely to occur when muscle failure occurs. • Build up resistance and repetitions gradually • Perform exercises slowly, avoiding quick direction change • Exercise frequency should be 2 to 3 times per week for strength building • Be consistent and regular with the exercise schedule Prevention of Injuries in Weight Training • As a warm-up using light weights, you can do the rotator cuff and scapular strengthening program (see next page) • Follow a pre-exercise stretching routine (see next page) • Do warm-up sets for each weight exercise • Avoid overload and maximum lifts • Do not ‘work-through’ pain in the shoulder joint • Stretch as cool-down at end of exercise • Avoid excessive frequency and get adequate rest and recovery between sessions. • Caution: Do not do exercises with the barbell or dumbbell behind the head and neck. For shoulder safety when working with weights, you must always be able to see your hands if you are looking straight ahead.
  • Press by Bill Starr

    Press by Bill Starr

    Starting Strength The Olympic-Style Press by Bill Starr My purpose in writing this article is twofold: to explain how to do the type of press known as the Olympic-style press and to defend all forms of pressing. The exercise has been maligned in the past and is once again under fire. In both instances, the criticism is ungrounded. The overhead press has always been a primary exercise for those who were involved in any form of weight training. Bodybuilders did lots of overhead presses to build more muscular shoulders and arms. Strength athletes included heavy presses in their routines in order to gain more power in their upper bodies, and Olympic weightlifters spent a third of their training time working on the press since it was part of the sport’s agenda. Even those who just trained for overall fitness did presses. It was the standard of upper body strength and, to most, also the gauge of how strong a person was. When someone wanted to know how strong you were, he asked, “How much can you press?” There were many different ways people pressed. Some did them in a very strict manner, with upper bodies erect and the bar traveling in a straight line from shoulders to lockout. Others would drive the bar upward and immediately lay back to finish the lift. Yet others would wait until the bar hit the mid-point of the movement before laying back just a bit. The New Orleans lifters Louis Riecke, Dr. John Gourgott, and Walter Imahara, used a unique style of pressing that no one else could emulate.
  • Effect of Five Bench Inclinations on the Electromyographic Activity of The

    Effect of Five Bench Inclinations on the Electromyographic Activity of The

    International Journal of Environmental Research and Public Health Article Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise David Rodríguez-Ridao 1, José A. Antequera-Vique 1, Isabel Martín-Fuentes 1 and José M. Muyor 1,2,* 1 Health Research Centre, University of Almería, 04120 Almería, Spain; [email protected] (D.R.-R.); [email protected] (J.A.A.-V.); [email protected] (I.M.-F.) 2 Laboratory of Kinesiology, Biomechanics and Ergonomics (KIBIOMER Lab.), Research Central Services, University of Almería, 04120 Almería, Spain * Correspondence: [email protected] Received: 16 September 2020; Accepted: 5 October 2020; Published: 8 October 2020 Abstract: The bench press exercise is one of the most used for training and for evaluating upper-body strength. The aim of the current study was to evaluate the electromyographic (EMG) activity levels of the pectoralis major (PM) in its three portions (upper portion, PMUP, middle portion, PMMP, and lower portion, PMLP), the anterior deltoid (AD), and the triceps brachii (TB) medial head during the bench press exercise at five bench angles (0◦, 15◦, 30◦, 45◦, and 60◦). Thirty trained adults participated in the study. The EMG activity of the muscles was recorded at the aforementioned inclinations at 60% of one-repetition maximum (1RM). The results showed that the maximal EMG activity for PMUP occurred at a bench inclination of 30◦. PMMP and PMLP showed higher EMG activity at a 0◦ bench inclination. AD had the highest EMG activity at 60◦. TB showed similar EMG activities at all bench inclinations.
  • The Bench Press Fly's

    The Bench Press Fly's

    www.dfwsportsmed.com AC Joint Injuries: Weight-Lifting Exercises to Avoid Adapted from Ollie Odebunmi, Demand Media The acromioclavicular joint, also known as the AC joint, is at the top most point of your shoulder where the collar bone attaches to the shoulder. AC joint injuries are caused by repetitive trauma, falls on the shoulder joint or certain weightlifting exercises. But you don't have to abandon your weightlifting program. Simply modify your technique and avoid the exercises that cause discomfort. The Bench Press Avoid full range of motion barbell or dumbbell bench presses. Excessive stress on the AC joint occurs when your elbows drop below your body on the downward motion. Using heavy weights compounds the problem. The bench press is often seen as a test of strength by weightlifters, and many do the exercise too frequently with near- maximal weights. Limit the stress on your AC joint by not bench pressing every week. Use a towel roll or do the bench press on the floor to prevent the elbows from dropping past the body. Fly’s Flat bench or incline bench dumbbell fly’s with dumbbells lowered in a wide arc out to the sides overextends the shoulder joints. The stress and risk of injury to the AC joint increases if your elbows drop below your body to get a full stretch of the pectorals. Machine fly’s gripping a bar or handles or with forearms against a pad also overextend your shoulder joints on the negative phase of the movement as your elbows travel beyond your shoulder joints.
  • Vertical Pushing Overview and Key Points

    Vertical Pushing Overview and Key Points

    Vertical Pushing Overview and Key Points Key Notes for Shoulder Pain 1. Overhead press is generally one of the toughest things to perform when painful. It often needs to be taken out of the program temporarily for painful shoulders 2. If you can’t find a pain free press variation, rowing variations are generally well tolerated and serve as a good modification. 3. Pressing in a more horizontal plane (bench press) may be better tolerated than overhead press. 4. Reducing the load, slowing down the speed of the lift and increasing the reps can some- times allow us to still get a training effect and eliminate pain. Accessory Shoulder Health Work These exercises can be added to someone’s training program when they are having pain when press- Vertical Pushing - Key Points Pushing - Key Vertical ing overhead. 1. Foam roll lats and teres major x 10 passes 2. Thoracic spine foam rolling x 10 reps 3. Ring rows 3 x 8-12 reps 4. Side lying external rotation 3 x 8-12 reps 5. Scaption / front raise 3 x 8-12 reps **Perform 2-3 x per week in addition to regular programming Key Notes for Low Back Pain 1. Attempt to eliminate pain by modifying technique, in some athletes this won’t work so utilize the modification list below 2. Some athletes won’t be able to be coached into good positions simply due to tightness. If an athlete can’t correct movement with cues and the load is manageable you can begin thinking they may have mobility restrictions 3.
  • Using Too Many Bench Press Variations

    Using Too Many Bench Press Variations

    COPYRIGHT Copyright 2015 by Tony Bonvechio. All rights reserved. This book may not be reproduced, transmitted, or recorded in any form without permission from the author. DISCLAIMER You must get your physician’s approval before beginning this exercise program. These are not medical guidelines and are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. All forms of exercise pose inherent risks. The writer advises you to take full responsibility for your safety and know your limits. Before practicing the exercises in this program, be sure that your equipment is well-maintained and do not take risks beyond your level of experience, aptitude and fitness. These exercises are not intended as a substitute for any exercise routine that may have been prescribed by your doctor. This program is intended for informational use only. Tony Bonvechio will not assume any liability for injuries caused by utilization of this program. 10 MORE BENCH PRESS MISTAKES 2 BONVECSTRENGTH.COM ABOUT THE AUTHOR Hey there! My name is Tony and I am obsessed with helping people reach their health and fitness goals. Currently, I’m a strength and conditioning coach at Cressey Sports Performance in Hudson, Massachusetts, and a personal trainer in Providence, Rhode Island. I’m a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association and earned my Master’s degree in exercise science from Adelphi University in 2013.
  • Photos and Explanations of Fitness Model Exercises

    Photos and Explanations of Fitness Model Exercises

    fat. If you do more than that, your Photos and Fitness Model exercise body “hits a wall,” and you slow/stop FLEX IT, BABY! THE JNL FITNESS MODEL WORKOUTS PrograM ForMula your progress. ExPlanations of D o n ’ t focus on cardio! In order “To get the body of a super to have that strong, sleek and sexy fitnEss ModEl muscle tone, you need to focus ExErcisEs fitness model, you must follow more on weight training to build it my tried and true formula. You up. Remember, excessive cardio will ongrats on making it this far in my “eat away” at your muscle mass. don’t just throw stuff against Fitness Model Program — a round of applause for you! Now comes the real a wall, and hope it sticks. D o n ’ t over-train! If you over-train, fun part: proving to yourself that you your appetite will increase and you With my JNL Fitness Model can do it! will start eating like a 250-pound Diet, you will get results!” football player, not a fitness model. C The upside to my Fitness Model workout is that you —JNL Rather, do just enough to blast fat, do not need an expensive gym membership, fancy not to hit a plateau. When you over- FLEX IT, BABY! THE JNL FITNESS MODEL WORKOUTS equipment, or a costly trainer to achieve the Fitness Refer to the seven-day calendar that was outlined pre- train, your body will “lock up” and Model body! As you will see from my photos, I am viously in this chapter.
  • 15 Minute Trail Rider Tune up Workout Programs Manual

    15 Minute Trail Rider Tune up Workout Programs Manual

    15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU 15 Minute Trail Rider Tune Up Workout Programs Manual Copyright © 2015 - MTB Strength Training Systems - All Rights Reserved Worldwide. 1 15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2015 – MTB Strength Training Systems. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Copyright © 2015 - MTB Strength Training Systems - All Rights Reserved Worldwide. 2 15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU Disclaimer You must get your physician's approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness.
  • Triceps Exercises.Pdf

    Triceps Exercises.Pdf

    Ultimate Personal Training Triceps Exercise Guide Major Muscles That Act On the Elbow and Forearm MUSCLE ORIGIN INSERTION PRIMARY FUNCTIONS Brachialis Anterior humerous Ulnar tuberosity and Flexion at elbow coronoid process of ulna Triceps Long head from lower edge of glenoid cavity of Olecranon process of Extension at elbow brachii scapula; lateral head from posterior humerus; ulna short head from distal two-thirds of posterior humerus Pronator Distal end of medial humerus and medial aspect Middle third of lateral Flexion at elbow; teres of ulna radius pronation at forearm Triceps exercises.doc Page 1 of 21 Bench Tricep Dips Exercise Data Main Muscle Worked: Triceps Other Muscles Worked: Chest Equipment: BodyOnly Mechanics Type: Compound Tips: Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance! Lying Cable Triceps Extension Exercise Data Main Muscle Worked: Triceps Other Muscles Worked: None Equipment: Cable Mechanics Type: Isolation Tips: Lie on a bench and grasp a short bar with a narrow overhand grip.
  • Acute Effects of Ballistic and Non-Ballistic Bench Press on Plyometric Push-Up Performance

    Acute Effects of Ballistic and Non-Ballistic Bench Press on Plyometric Push-Up Performance

    sports Article Acute Effects of Ballistic and Non-ballistic Bench Press on Plyometric Push-up Performance David Bodden 1, Timothy J. Suchomel 2 , Ally Lates 1, Nicholas Anagnost 1, Matthew F. Moran 1 and Christopher B. Taber 1,* 1 Department of Physical Therapy and Human Movement Science, Sacred Heart University, Fairfield, CT 06825, USA; [email protected] (D.B.); [email protected] (A.L.); [email protected] (N.A.); [email protected] (M.F.M.) 2 Department of Human Movement Sciences, Carroll University, Waukesha, WI 53186, USA; [email protected] * Correspondence: [email protected]; Tel.: +1-203-396-6342 Received: 20 January 2019; Accepted: 14 February 2019; Published: 18 February 2019 Abstract: The purpose of this study was to examine the effects of a ballistic or non-ballistic concentric-only bench press (COBP) on subsequent plyometric push-up performance. Fourteen resistance trained men completed two separate one-repetition-maximum (1RM) testing sessions followed by three randomized experimental explosive push-up sessions. These sessions combined a heavy concentric bench press with plyometric push-ups. Using a series of 3 × 10 (condition × time) repeated measures ANOVA, comparisons were made between the effects of ballistic and non-ballistic bench presses on performance of plyometric push-ups to investigate push-up performance variables. Compared with the control condition, both ballistic and non-ballistic bench presses produced lower net impulse and take-off velocity data. No differences were found between ballistic and non-ballistic conditions comparing net impulse and take-off velocity. We conclude that the magnitude of loading used in the current investigation may have caused acute fatigue which led to lower push-up performance characteristics.
  • 1-Rm Bench-Press Assessment Protocol

    1-Rm Bench-Press Assessment Protocol

    1-RM BENCH-PRESS ASSESSMENT PROTOCOL Objective: To evaluate upper-body strength using a Î The responsibilities of the spotter include providing fundamental upper-extremity movement: the bench press assistance in racking and unracking the barbell and raising the bar during an incomplete attempt. Equipment: § Single spotting: The spotter stands behind the client Î Barbell and bench in a split-stance position with a dead-lift or closed, Î Weights, ranging from 2.5-lb to 45-lb plates alternated grip (i.e., a mix of an overhand grip and (1-kg to 20-kg plates) an underhand grip) on the bar with the hands Î Collars placed in the area between the client’s hands. Î Spotter (in addition to the personal trainer is preferred) § Double spotting: The two spotters grasp either end of the barbell. Pre-assessment procedure: Î After explaining the purpose of the assessment, Î The goal of the assessment is to determine the maximal explain and demonstrate the proper technique for the amount of weight that can be lifted one time (i.e., the bench press. one-repetition maximum, or 1-RM). It is important to avoid fatiguing the client by having him or her perform too many § The client is supine with eyes below the racked bar “unnecessary” repetitions. Finding a suitable starting and both feet planted firmly on the floor or on a riser weight is important for an accurate assessment of the to accommodate a neutral or flat back. The head, client’s strength. shoulders, and buttocks should be placed firmly and evenly on a bench.