Fierce45 Denver
high intensity | beat driven | mindful movement

UPPER BODY


UPPER BODY 

Upper body exercises can vary in tension from 1 white to 3-4 white/1 gray (or 1 black for dudes). Each move is at least 60 seconds. 


front-facing with long black cables 

kneeling tricep extension

Body Placement - Kneeling on the carriage at line 2 facing the front. With the long black handles, hands are together at the back of the neck with the elbows close to the temples of the head. Kneeling closer to seam line 1 increases tension.

Movement - Squeezing the triceps, extend cables upward keeping shoulders depressed into lats. Bend at elbows and lower cables down towards back of the neck. Repeat movement up and down, slowly, with elbows close to head.

Muscles - Triceps, TVA

Range of Motion -Deeper hands go behind neck, more tension and resistance on way up.

Variation

Modification -

  • Use foot Strat instead of handle bar
  • Limit range of motion
  • Less springs
  • Move closer to the back of the machine

General Notes - Watch for disengagement in core and arching of lower back. Keep ribcage closed and abs tight as tension stays in legs and biceps. 

kneeling shoulder press

Body Placement - On the carriage facing front, knees at line 2, feet to eyelets. Hands to black cables, elbows come to shoulder height (or 90 degrees) and press overhead.

Movement - Stop elbows at line of shoulders on way open, press fully overhead. Body is on knees or seat to heels.

Muscles - Medial deltoid, anterior and posterior deltoids. TVA

Range of Motion -Do not let elbows go below line of shoulder during movement- stop at 90 degrees. Press overhead slowly and keep core tight.

Variation

Modification -

  • Use foot Strat instead of handle bar
  • Limit range of motion
  • Less springs
  • Move closer to the back of the machine

General Notes - Watch for arching in lower back and elbows dropping below shoulders. Maintain constant tension on cables. Lift seat away from heels.

Kneeling chest fly

Body Placement - On carriage, facing front, seat to heels. Hands to black cables, opened wide, but still see hands in peripheral. “Fly” position with arms and chest.

Movement - Open and close arms in “fly” motion, but don’t allow arms to go behind shoulders or line of site.

Muscles - Pectoralis major, serratus TVA

Range of Motion -Arms open wide and pull closed engaging chest. Keep repeating “fly” motion without arms going behind body.

Variation

Modification -

  • Use foot Strat instead of handle bar
  • Limit range of motion
  • Less springs
  • Move closer to the back of the machine

General Notes - Watch for arms going too far behind body.

bicep extension

Body Placement - Kneeling on the carriage, facing the front, seat to heels. With the long black handles, arms begin at the sides with the elbows bent at 90º, palms facing up.

Movement - Pressing through the chest, lift and straighten the arms towards the front at chest height, abs engaged. Bending at the elbows, return to starting position keeping tension on the chest, biceps, and front shoulders. Do not let elbows go behind body on way back in.

Muscles - Chest, shoulders, biceps, abdominals

Range of Motion -Arms press forward with tension up towards shoulder height. Arms stop at body on way back in before going behind body. Constant tension in biceps throughout movement.

Variation

Modification -

  • Use foot Strat instead of handle bar
  • Limit range of motion
  • Less springs
  • Move closer to the back of the machine

General Notes - Watch for elbows going behind body on way back in. Abs stay fully engaged throughout movement.


back-facing with long black cables

tricep kick back

Body Placement - Kneeling on the carriage at line 2, facing the back. With the long black handles, the glutes are off of the heels and the body hinged forward at an angle. Arms are bent with the elbows pointing straight back, palms up, thumbs out.

Movement - Squeezing the triceps, straighten & extend the arms back, as carriage pulls with you. Bending at the elbows, keeping the points of the elbows pointing back, return to starting position. Elbows do not drop down and wrists do not pass hips.

Muscles - Triceps, posterior deltoids, TVA

Range of Motion -Lats stay engaged to support spine. Extension comes from triceps and backs of the arms. As arms come back towards starting position, do not let wrists go beyond hips. Keep constant tension as you extend AND bend.

Variation -

  • Move closer to front of the machine
  • Keep upper arm lifted high

Modification -

  • Use foot Strat instead of handle bar
  • Limit range of motion
  • Less springs
  • Move closer to the back of the machine

General Notes - Watch for wrists passing hips on way in. concentrate on length and extension back.

rotator extension

Body Placement - Kneeling on the carriage at line 2, facing the back. With the long black handles, torso is upright with the chest open and arms straight starting at the sides. Cross the cables so that the ropes make an “X” (Left cable in the right hand and vice versa). Bend the arms at the elbows so that the arms are at a 90º angle, palms in, thumbs up.

Movement - Maintain tension on the cables and open the chest by rotating the shoulder blades back as the hands open (like you are reading a newspaper), keeping the elbows glued into the sides. Maintain a 90º angle with the arms. Keeping the elbows close to the sides of the body, the arms come back to starting position maintaining tension on the cables

Muscles - Rotator cuff

Range of Motion -Open the chest by squeezing back and rear deltoids. Elbows stay glued to sides of the body as arms open away from body and close inward. As arms close back in, do not let metal pieces of cables touch—keep resistance and tension in back and arms.

Variation -

  • Move closer to front of the machine
  • Keep upper arm lifted high

Modification -

  • Use foot Strat instead of handle bar
  • Limit range of motion
  • Less springs
  • Move closer to the back of the machine

General Notes - Watch for elbows flaring out from body and abs disengaging. Do not let metal pieces of cables cross.

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CHEST OPENER

Body Placement - Kneeling on the carriage at line 2, facing the back. With the long black handles, torso is upright with the chest open and arms straight down starting at the line of the hips.

Movement - With palms open starting at line of hips, keep arms straight and press behind line of hips with triceps and back of arms. Keep back engaged and squeeze shoulder blades as arms press back.  On way inward, resist hands passing line of hips. Keep constant tension on backs of arms and hands open as they press on handles.

Muscles - Triceps, lats, erector spinae, rhomboids

Range of Motion -Small range of motion in general. Press wrists behind hips and keep behind hips on way in. Constant tension on back way and in.

Variation -

  • Move closer to front of the machine
  • Keep upper arm lifted high

Modification -

  • Limit range of motion
  • Less springs
  • Move closer to the back of the machine

General Notes - Stress small range of motion and wrists staying behind hips. Watch for shoulders leaning forward and chest closing off. Encourage “chest open and wide.”

 

kneeling bicep curls

Body Placement - Kneeling on carriage facing the back with the BLACK Handles. Shoulders over hips. Arms are extended in front of the body with tension on the cables. Keep the elbows up and away from the rib cage.

Movement - The movement is performed by pulling the cables in towards the shoulders by bending the elbows and squeezing the biceps. Keeping the elbows lifted away from the torso, straighten the arms back to starting position. Legs stationary. Repeat.

Muscles - Bicep and TVA

Range of Motion -Only movement is in upper body and lower body stays stationary. Elbows hold tension in cables and stay away from rib cage during movement.

Variation -

  • Move closer to front of the machine
  • Keep upper arm lifted high
  • Seated Bicep Curls-4 white springs/1 gray or 1 black. Same motion as Kneeling Bicep. Seated on tailbone at line 2 with heels in eyelets, instead of on knees. All other rules apply

     

Modification -

  • Limit range of motion
  • Use foot strap instead of handle bar
  • Less springs
  • Move closer to the back of the machine
  • seated bicep curls

General Notes - Keep tension in biceps and arms. Abs stay engaged to eliminate possibility of rolling forward. *Great continuation following Heavy carriage lunge.

seated row

Body Placement - With the long black cables in hand, sitting cross-legged and upright on the carriage, facing the back. Palms face inward, thumbs face up.

Movement - Using the muscles in the back, squeeze the shoulder blades together, bringing the elbows back and drawing the handles towards the ribs. Slowly extend the arms, maintaining tension on the cables, as the carriage travels back towards the front platform.

Muscles -deltoids, lats, rhomboids, TVA

Range of Motion - Action comes from pulling the lats, not the biceps. Avoid straightening arms all the way on the way out and keep tension on cables. Spine stays stable and abs engaged.

Variation -

  • Move closer to front of the machine
  • Keep upper arm lifted high

Modification -

  • Limit range of motion
  • Use foot strap instead of handle bar
  • Less springs

General Notes - Keep tension in cables and upper body. Back stays upright and abs engaged whole exercise.

 

Front-facing off the back with GRAY cables

Bicep Curl- 1-2 white

Body Placement - Body Position: Standing behind the machine with the gray cables facing the front. Knees are soft, hips are back, head is straight ahead with neck aligned with the spine. Elbows are slightly in-front of the ribs.

**Same rules apply as Bicep Curls with Black Cables

 

Lateral Raise 1-2 white

Body Placement - Standing behind the machine with the gray cables facing the front. Knees are soft, hips width apart, eyes straight ahead with neck aligned with the spine & abs engaged.

Movement - Keeping the arms straight, lift the cables up at sides using the shoulders and lats as the carriage pulls to the back platform. Slowly lower the arms to the sides as the carriage travels back towards the front, maintaining tension on the springs.

Muscles - Lats, anterior deltoid, TVA

Range of Motion - Lift arms towards shoulder height and lower back towards sides of body as weight stays forward in balls of feet and abs engaged. Avoid shrugging shoulders towards ears and lifting from the neck, keep lats depressed into back. Hands do not lift higher than shoulders.

Variation -

  • Step further away from machine to increase tension
  • Add springs

Modification -

  • Drop the gray handles,
  • limit range of motion

General Notes - Watch for arching in lower back and weight into heels. Encourage lift from the shoulders not the neck.

Tricep KickBacks 1-2 white 

Body Placement - Standing behind the machine with the gray cables facing the front. Knees are soft, hips width apart, head and neck are aligned with the spine. The torso is hinged forward from the hips at an angle. Arms are bent with the points of the elbows pointing straight back.

**Same rules apply as Tricep Kick back with Black Cables

 

 

back-facing off the back with gray cables

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Heavy Chest Press- 1 black or 1 gray

Body Placement - Sitting on the back platform facing the back. With the short gray cables, slide the body forward so that only the head and shoulder blades lie on the back platform. Keep the feet on the ground with the knees stacked above the ankles. Spine is straight in a neutral position with the glutes engaged. Torso is in a reverse tabletop position.

Movement - Press the cables up overhead and together to the ceiling in front of the chest. Bending at the elbows, lower the cables down keeping the hands above the elbows and tension on the springs. 90 degree angle—elbows in line with shoulders on way down.

Muscles -Pec major, deltoid, TVA

Range of Motion -Feet stay on the ground with knees above ankles, torso in reverse tabletop position. As arms press overheard towards ceiling, keep slight bend in elbows and avoid locking out. Stop elbows at shoulder height on way down. Abs stay engaged.

Modification -

  • limit range of motion
  • 4 white springs
  • No Springs (hand weights)

General Notes - Watch for arching in back and disengagement of abs. Glutes must stay engaged.

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Heavy Chest Fly- 1 black or 1 gray

Body Placement - Sitting on the back platform facing the back. With the short gray cables, slide the body forward so that only the head and shoulder blades lie on the back platform. Keep the feet on the ground with the knees stacked above the ankles. Spine is straight in a neutral position with the glutes engaged. Torso is in a reverse tabletop position.

**Same as Heavy Chest Press except arms stay straight with a slight bend in elbows. Arms open to peripheral then back inline with shoulders.

 

Seated Back Tricep Extension- 2 white

Body Position - Sitting on the back platform facing the back. With the short gray cables, hands are together at the back of the neck with the elbows close to the temples of the head.

**Same rules apply as Tricep Extension with Black Cables

 

 

Seated Back Triceps Extension- 2 white

Body Position - Sitting on the back platform facing the back. With the short gray cables, hands are together at the back of the neck with the elbows close to the temples of the head.

**Same rules apply as Tricep Extension with Black Cables

 

Seated Back Shoulder Press- 2 white

Body Position - Sitting on the back platform facing the back. With the short gray cables, chest is open with arms out to the sides at 90 degree angle. Hands are directly above the elbows.

**Same rules apply as Shoulder Press with Black Cables

 

Seated Back Bicep Extension- 2 white

Body Position - Sitting on the back platform, facing back. With the short gray cables, palms up and press arms forward towards shoulder height. Do not allow elbows to pull behind body on way back in.

***Same rules apply as Bicep Extension with Black Cables

 

pulling of the back handlebars

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Kneeling Lat pulls- 3 or 4 white

Body Placement - Kneeling on the carriage facing the back. Back handlebars out to T-position. The knees are in the eyelets/ against carriage strap for stability. Sitting back towards the heels seat is lifted off heels and back is hinged straight forward. Hands on the rear handlebars, overhand wider grip with palms facing down.

Movement - Maintaining a straight spine, slowly extend the arms, as the carriage travels towards the front platform. Squeeze the shoulders, back, and lats and bend the arms pulling the carriage towards the back, drawing the shoulders through the handlebars, elbows stay lifted.

Muscles -Lats, rhomboids, serratus, TVA

Range of Motion -Avoid locking arms out completely as carriage moves forward and keep elbows lifted as you squeeze and pull carriage to back platform. Keep trunk stable and abdominals engaged to protect spine.

Modification -

  • Limit range of motion
  • less springs
  • kneeling row puls

General Notes - Keep controlled tension throughout movement. Encourage keeping abs engaged to stop body from flying forward off carriage.

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Kneeling Bicep pulls- 3 or 4 white

Body Placement - Kneeling on the carriage facing the back. Back handlebars face in towards one another. Knees are in the eyelets / against carriage strap for stability. Sitting back towards the heels seat is lifted off heels and back is hinged straight forward. Hands on the rear handlebars, palms facing up—underhand narrow grip.

Movement - Maintaining a straight spine, slowly extend the arms, as the carriage travels towards the front platform. Squeeze the biceps and bend the arms pulling the carriage towards the back platform, drawing the handlebars towards the shoulders, keeping the shoulders away from the ears and the spine stable.

Muscles -Biceps, TVA

Range of Motion -Avoid locking arms out completely as carriage moves forward and keep elbows lifted towards sides of body as you squeeze and pull carriage to back platform. Keep trunk stable and abdominals engaged to protect spine.

Modification -

  • limit range of motion
  • less springs
  • Seated Bicep curls

General Notes - Keep controlled tension throughout movement. Encourage keeping abs engaged to stop body from flying forward off carriage.

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King Cobra- 3 or 4 white

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Kneeling Row Pulls- 3 or 4 white

**Same motion as Kneeling Lat Pulls, but palms face in towards each other and at bottom of t-bar.

 

 

heavy pushing

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Heavy Tricep Press- 1 black or 1 gray

Body Placement - Kneeling on the carriage facing the front. Place hands on the handlebars and  feet in the eyelets of the carriage. Hips are forward keeping the body in a line from the crown of the head to the knees. (Torso is in a kneeling plank position.)

Movement - Pressing into he handlebars, straighten the arms as the body and carriage glides back. Bending at the elbows, the body and carriage glides forward towards the front. The body moves back and forth in a straight plane – The torso does NOT bob up and down.

Muscles -Triceps,TVA, pecs, deltoid

Range of Motion -Elbows stay close to the torso as they bend and carriage moves. With a heavy spring ROM is not meant to be very big. Keep weight and tension in upper body and avoid moving torso up or down. Torso maintains plank position as upper body and carriage moves.

Modification -

  • Limit range of motion,
  • Keep knees on Carriage 

General Notes -Encourage weight to stay in arms and not move torso up or down. Encourage plank position in torso/body.

 

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Heavy Chest Press- 1 black or 1 gray

*Same motion as Tricep Press, but front handlebars turned out to T position and elbows bend out wide as carriage moves.  

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Super Hero push up- 1 black or 1 gray

*Same setup as Tricep Press/ Chest Press, but knees off carriage in “flying position.” Can be done with handlebars in T or parallel.