8.3 Basic Upper Body Exercises: Free Weights or Machine-Based

Agonist muscles include the pectoralis major. The deltoids and triceps brachii act as synergist muscles for the movement, and many muscles (including core musculature, lower body musculature, and back musculature) are recruited as stabilizers.

Form and movement:

• Movement most commonly begins in the supine position with the back anchored by a bench and the feet firmly planted into the ground.
• Whether using a barbell or dumbbells, the movement begins with the controlled lowering of the external load through eccentric contraction, causing extension of the shoulder and flexion of the elbow.
• Once the desired depth has been achieved, the movement continues with the controlled pressing of the external load through concentric contraction, causing flexion of the shoulder and extension of the elbow to return the barbell or dumbbell to its initial position.

Common mistakes (and how to avoid them):

• Hands placed too wide, causing the shoulder joint angle to be >90°, increasing risk of injury (position hands narrow enough to achieve a shoulder joint angle of <90°)
• Legs are not actively pressed into the ground, and core musculature is not contracted, which decreases the body’s overall stability.

Modification:

• Hand position on a barbell can be narrower to increase activation of the triceps brachii by increasing the amount of elbow extension the movement requires.
• The angle of the bench can be altered to manipulate the position of the shoulder relative to the trunk, creating greater emphasis/recruitment on upper and lower muscle fibres of the pectoralis major during incline and decline presses, respectively.

Agonist muscles include the latissimus dorsi. The biceps brachii and deltoids act as synergist muscles for the movement. Given the instability of the pull-up compared to the seated pull-down, many more muscles (such as those of the core and the lower body) will be recruited as stabilizers during a pull-up as opposed to the more stable pull-down.

Form and movement:

• Movement begins with the hands placed on the bar just outside of shoulder width apart.
• During a pull-up, the latissimus dorsi is recruited to produce adduction and extension of the shoulder joint, pulling the body up towards the bar. Once the chin is over the bar or the bar touches the clavicle, one controls the movement back to the starting position using eccentric contractions.
• During a pull-down, the latissimus dorsi is recruited to produce adduction and extension of the shoulder joint, pulling the bar down towards the body. Once the bar is below the chin or the bar touches the clavicle, one controls the bar back to the starting position using eccentric contractions.

Common mistakes (and how to avoid them):

• Core and lower body musculature not engaged during a pull-up, creating a large amount of instability, and wasted force production (ensure core is braced and lower body muscles are contracted prior to initiating each repetition of the movement)
• Leaning too far back during a pull-down (the upper body should be leaned back 10 to 20° to position the latissimus dorsi in the most productive position to produce force.
  

Modification:

• Hand position on the bar can greatly modify the movement; using a neutral or supinated grip as opposed to a pronated grip will increase recruitment of the biceps brachii.

Agonist muscles include the deltoids. The triceps brachii act as synergist muscles for the movement. Stabilizer muscles will vary based on whether the movement is done seated, with a machine or using free weights. As the instability of the movement increases (free weights being the most unstable and machines being the most stable), more stabilizer muscles will be recruited. Common stabilizer muscles will include the erector spinae group, lower body musculature, rotator cuff muscles, and core muscles, to name a few.

Form and movement:

• Movement begins with the hands placed on the external load (bar, dumbbells, machine handles) near the shoulder joint.
• The movement is initiated by the deltoids and triceps brachii contracting to abduct and flex the shoulder joint and extend the elbow joint, moving the external load overhead.
• Once the concentric portion of the movement is complete, the same musculature controls the weight back to the starting point of the movement using eccentric contractions.

Common mistakes (and how to avoid them):

• Pressing conducted with the arms too far in front of the body or too far to the side of the body (for optimal force production and safety, overhead pressing should be done in the scapular plane – located between the frontal and sagittal plane)
  

• Rounding of the lumbar spine is commonly seen with this movement to increase activation of the upper fibres of the pectoralis major (mimicking an incline chest press), which places the low back at a heightened risk of injury (ensure spinal erectors and anterior core muscles are contracted to maintain a strong and neutral posture/spinal alignment).

Modification:

• Overhead pressing is mainly manipulated by altering the external load (barbell, dumbbell, kettlebell, resistance band, machine, etc.).

Agonist muscles include the latissimus dorsi and trapezius. The biceps brachii and deltoids act as synergist muscles for the movement. Stabilizer muscles will vary based on whether the movement is done seated, with a machine or using free weights. As the instability of the movement increases (free weights being the most unstable and machines being the most stable), more stabilizer muscles will be recruited. Common stabilizer muscles include the erector spinae group, hamstrings group, gluteus maximus, and core muscles, to name a few.

Form and movement:

• Movement begins with the hands placed on the external load (bar, dumbbells, machine handles) away from the body.
• The movement is initiated by the trapezius and latissimus dorsi contracting to retract the scapula, adduct & extend the shoulder, and flex the elbow joint until the external load is fully pulled towards the low abdominal region.
• Once the concentric portion of the movement is complete, the same musculature controls the weight back to the starting point of the movement using eccentric contractions.

Common mistakes (and how to avoid them):

• Elevation of the scapula and shoulder joint which increases the risk of injury and decreases force production (ensure scapula and shoulders are depressed and retracted prior to initiating the movement).
• Rounding of the lumbar spine, most commonly associated with a free weight bent over row, places the low back at a heightened risk of injury (ensure spinal erectors and anterior core muscles are contracted to maintain a strong and neutral posture/spinal alignment).

Modification:

• The width of one’s grip can modify the extent to which back musculature is recruited.
• Supinating the hands will increase the activity of the biceps brachii, while pronating will decrease the activation of the biceps brachii.
• Note: It is more important to find a grip that works and feels most comfortable for you as opposed to constantly switching your grip to slightly manipulate muscular recruitment.

Agonist muscles include the biceps brachii. Various muscles of the forearm act as synergist muscles for the movement. Stabilizer muscles will vary based on whether the movement is done seated, with a machine or using free weights. As the instability of the movement increases (free weights being the most unstable and machines being the most stable), more stabilizer muscles will be recruited. Common stabilizer muscles will include the erector spinae group, deltoids, and back musculature.

Form and movement:

• Movement begins with the hands placed on the external load (bar, dumbbells, machine handles) with the elbow joints fully extended.
• The movement is initiated by the biceps brachii contracting to flex the elbow joint and move the external load towards the shoulder region.
• Once the concentric portion of the movement is complete, the biceps brachii controls the weight back to the starting point of the movement using eccentric contractions.

Common mistakes (and how to avoid them):

• Swaying/swinging the upper body to create momentum in order to move more weight (to best isolate the contraction of the biceps brachii and minimize injury risk, one should brace/contract their erector spinae group and anterior core musculature to maintain an upright and neutral spine).

Modification:

• Supinating the hands will increase the activity of the biceps brachii.
• A neutral grip will increase the activity of the forearm muscles and the brachialis muscle.
• Pronating the hands will decrease the activity of the biceps brachii and increase the activity of the forearm muscles.

Agonist muscles include the Triceps Brachii. Various muscles of the forearm act as synergist muscles for the movement. Stabilizer muscles will vary based on whether the movement is done seated, with a machine or using free weights. As the instability of the movement increases (free weights being the most unstable and machines being the most stable), more stabilizer muscles will be recruited. Common stabilizer muscles will include the erector spinae group, deltoids, and back musculature.

Form and movement:

• Movement begins with the hands placed on the external load (bar, dumbbells, machine handles) with the elbow joints fully flexed.
• The movement is initiated by the triceps brachii contracting to extend the elbow joint and move the external load towards the abdominal/pelvic region.
• Once the concentric portion of the movement is complete, the triceps brachii controls the weight back to the starting point of the movement using eccentric contractions.

Common mistakes (and how to avoid them):

• Rounding the shoulders and upper back to move them over the external load in order to achieve more recruitment of the pectoralis major and deltoid muscles in order to lift more weight (to best isolate the contraction of the triceps brachii and minimize injury risk, one should brace/contract their erector spinae group and anterior core musculature to maintain an upright and neutral spine).

Modification:

• Performing an overhead triceps extension will increase the activation and emphasis on the long head (the largest head) of the triceps brachii by placing it in a stretched position throughout the range of motion.