WEEKLY SPLIT
Exercise Library
✓ DO:
• Retract scapula (squeeze shoulder blades together)
• Keep feet planted flat on ground
• Lower bar to mid-chest in controlled motion
• Drive through legs and chest simultaneously
• Maintain slight arch in lower back
✗ DON'T:
• Bounce bar off chest
• Flare elbows out to 90 degrees
• Lift butt off bench
• Lock elbows with snap at top
• Use grip too wide or too narrow
✓ DO:
• Keep bar close to shins throughout lift
• Push through heels, not toes
• Keep chest up and shoulders back
• Lock hips and knees at same time
• Maintain neutral spine (no rounding)
✗ DON'T:
• Round your lower back
• Jerk or yank the bar off ground
• Let bar drift away from body
• Hyperextend back at top
• Drop the bar on descent
✓ DO:
• Break at hips and knees simultaneously
• Keep knees tracking over toes
• Descend to at least parallel (hip crease = knee)
• Keep chest up and core braced
• Drive through full foot, emphasis on heels
✗ DON'T:
• Let knees cave inward (valgus)
• Round your back forward
• Come up on toes
• Look down (keep neutral neck)
• Rush the descent
✓ DO:
• Start from dead hang (full arm extension)
• Pull elbows down and back, not just up
• Get chin over bar (or bar to upper chest)
• Control descent, don't drop
• Engage lats by "pulling shoulders down" first
✗ DON'T:
• Use momentum or kipping
• Shrug shoulders up to ears
• Only go halfway down
• Let body swing excessively
• Use only arm strength (engage back)
✓ DO:
• Set bench to 30-45 degree angle
• Keep shoulder blades retracted
• Lower dumbbells to chest level
• Press dumbbells up and slightly together
• Maintain stable base with feet planted
✗ DON'T:
• Set incline too steep (>45°)
• Bang dumbbells together at top
• Arch back excessively
• Drop dumbbells without control
• Let elbows flare too wide
✓ DO:
• Place feet shoulder-width apart
• Lower until knees at 90 degrees
• Push through full foot, not just toes
• Keep lower back pressed against pad
• Control the negative (descent)
✗ DON'T:
• Let lower back round off pad
• Lock knees at top with snap
• Go so deep knees hit chest
• Let knees cave inward
• Use momentum or bouncing
✓ DO:
• Keep bar close to legs throughout
• Hinge at hips while keeping legs mostly straight
• Feel stretch in hamstrings
• Maintain neutral spine
• Stop when you feel hamstring tension
✗ DON'T:
• Round your back
• Bend knees like a squat
• Let bar drift away from body
• Go below knee level if flexibility limited
• Hyperextend back at top
✓ DO:
• Keep slight bend in elbows
• Raise to shoulder height (parallel to floor)
• Lead with elbows, not hands
• Control descent slowly
• Keep core stable, no swinging
✗ DON'T:
• Use momentum or body swing
• Shrug shoulders toward ears
• Go above shoulder level
• Use too heavy weight (form matters)
• Lock elbows out straight
✓ DO:
• Keep elbows tucked close to sides
• Curl with controlled motion
• Squeeze biceps at top
• Lower with control (2-3 seconds)
• Keep wrists straight, not bent
✗ DON'T:
• Swing body or use momentum
• Let elbows drift forward
• Only go halfway down
• Use excessive weight sacrificing form
• Arch back to assist lift
✓ DO:
• Maintain constant tension on biceps
• Keep elbows stationary at sides
• Full range of motion (stretch to squeeze)
• Control both concentric and eccentric
• Stand upright with core engaged
✗ DON'T:
• Let cable pull you forward
• Use body swing to assist
• Release tension at bottom
• Let elbows flare out
• Rush through reps
✓ DO:
• Keep palms facing each other (neutral grip)
• Curl dumbbells up toward shoulders
• Keep elbows close to torso
• Control the negative portion
• Alternate or curl both simultaneously
✗ DON'T:
• Rotate wrists during movement
• Swing dumbbells with momentum
• Let elbows drift forward
• Use too heavy weight
• Lean back to assist lift
✓ DO:
• Keep armpits firmly on pad
• Lower with control to full extension
• Curl to full contraction
• Keep wrists neutral
• Maintain consistent tempo
✗ DON'T:
• Lift elbows off pad
• Drop weight quickly on descent
• Use too much weight
• Hyperextend elbows at bottom
• Lean back off bench
✓ DO:
• Keep elbows pinned at sides
• Push down until arms fully extended
• Control return to starting position
• Stand upright with slight forward lean
• Squeeze triceps at bottom
✗ DON'T:
• Let elbows flare out or move
• Use momentum or body swing
• Lean too far forward
• Only go halfway down
• Let weight stack crash
✓ DO:
• Lower bar toward forehead or behind head
• Keep upper arms stationary and vertical
• Full extension at top without locking
• Control the weight throughout
• Use spotter for heavy sets
✗ DON'T:
• Let elbows flare out wide
• Allow upper arms to drift back
• Drop weight uncontrolled
• Use too heavy weight
• Arch back off bench
✓ DO:
• Grip shoulder-width or slightly narrower
• Keep elbows tucked close to body
• Lower to lower chest
• Press in straight line
• Maintain scapular retraction
✗ DON'T:
• Use grip too narrow (wrist strain)
• Flare elbows out wide
• Bounce bar off chest
• Lift butt off bench
• Lock elbows aggressively at top
✓ DO:
• Set bench to 30-45 degrees
• Lower bar to upper chest
• Keep shoulder blades retracted
• Drive feet into ground
• Maintain tight core
✗ DON'T:
• Set incline too steep (becomes shoulder press)
• Bounce bar off chest
• Flare elbows excessively
• Slide down the bench
• Hyperextend lower back
✓ DO:
• Set cables at shoulder height
• Keep slight bend in elbows
• Bring handles together at center
• Squeeze chest at peak contraction
• Control the stretch phase
✗ DON'T:
• Let arms go too far back (shoulder strain)
• Bend elbows excessively
• Use momentum to swing weight
• Round shoulders forward
• Go too heavy sacrificing form
✓ DO:
• Keep chest firmly on pad
• Pull elbows back and squeeze shoulder blades
• Row to lower chest/upper abdomen
• Control descent of dumbbells
• Keep neck neutral
✗ DON'T:
• Lift chest off pad
• Use momentum or swinging
• Shrug shoulders to ears
• Only use arms (engage back)
• Drop weights without control
✓ DO:
• Sit upright with slight lean back
• Pull to lower chest/upper abdomen
• Squeeze shoulder blades together
• Keep chest up throughout movement
• Control both pull and release
✗ DON'T:
• Use excessive body swing
• Round shoulders forward
• Pull with only arms
• Lean too far back or forward
• Let weight stack slam down
✓ DO:
• Rise as high as possible on toes
• Pause 1-2 seconds at top
• Control the descent
• Full stretch at bottom
• Keep core engaged and stable
✗ DON'T:
• Bounce at bottom
• Use momentum
• Bend knees excessively
• Rush through reps
• Only do partial range
✓ DO:
• Pull rope to face level
• Separate rope ends past ears
• External rotation at end (thumbs back)
• Squeeze shoulder blades together
• Keep elbows high throughout
✗ DON'T:
• Pull down instead of to face
• Let elbows drop below shoulders
• Use too much weight
• Rush through reps
• Round shoulders forward
✓ DO:
• Adjust seat so handles at shoulder height
• Keep chest against pad
• Pull handles back in wide arc
• Squeeze shoulder blades together
• Control return to starting position
✗ DON'T:
• Lift chest off pad
• Use momentum or swinging
• Shrug shoulders upward
• Let handles snap back
• Use only arm strength
✓ DO:
• Adjust seat so handles at shoulder level
• Keep back against pad
• Press up in controlled motion
• Full extension without locking
• Lower with control
✗ DON'T:
• Arch lower back off pad
• Use excessive momentum
• Lock elbows aggressively
• Let weight stack slam
• Shrug shoulders to assist
✓ DO:
• Keep back firmly against bench
• Press straight up overhead
• Lower to ear level or slightly below
• Brace core throughout
• Breathe properly (exhale on press)
✗ DON'T:
• Arch back excessively
• Press behind neck (injury risk)
• Use leg drive (seated)
• Lock elbows with snap
• Let dumbbells drift forward
✓ DO:
• Keep elbows pointing forward
• Extend arms fully overhead
• Control descent behind head
• Keep core engaged
• Maintain stable stance
✗ DON'T:
• Let elbows flare out wide
• Use excessive body lean
• Rush through reps
• Go too heavy sacrificing form
• Hyperextend elbows at top
✓ DO:
• Adjust seat so knees align with pivot
• Extend legs to full contraction
• Squeeze quads at top
• Control descent slowly
• Keep back against pad
✗ DON'T:
• Use excessive momentum
• Lock knees aggressively
• Lift hips off seat
• Drop weight uncontrolled
• Point toes excessively
✓ DO:
• Curl heels toward glutes
• Squeeze hamstrings at peak
• Keep hips pressed down on pad
• Control return to starting position
• Maintain steady tempo
✗ DON'T:
• Lift hips off pad
• Use momentum to swing weight
• Only go halfway up
• Let weight stack crash
• Hyperextend knees at bottom
✓ DO:
• Keep back flat against pad
• Descend to at least 90 degrees
• Push through full foot
• Drive shoulders into pads
• Keep knees tracking over toes
✗ DON'T:
• Let lower back round off pad
• Lock knees at top
• Let knees cave inward
• Come up on toes
• Use partial range of motion
✓ DO:
• Rise up on toes as high as possible
• Lower heels below platform level
• Keep legs straight (slight bend okay)
• Control both up and down phases
• Full range of motion
✗ DON'T:
• Bounce at bottom
• Use only partial range
• Bend knees excessively
• Rush through reps
• Let ankles roll inward/outward
✓ DO:
• Hang from bar with straight arms
• Bring knees up to chest level
• Curl pelvis upward (posterior tilt)
• Control descent of legs
• Engage core throughout
✗ DON'T:
• Swing body using momentum
• Only lift knees to 90 degrees
• Drop legs quickly
• Use only hip flexors (tilt pelvis)
• Shrug shoulders to ears
✓ DO:
• Adjust seat so handles at chest level
• Keep back against pad
• Bring pads together in front of chest
• Squeeze chest at peak contraction
• Control return to stretch position
✗ DON'T:
• Let arms go too far back
• Use momentum to swing pads
• Round shoulders forward
• Lift back off pad
• Let pads crash together