Resistance Training Exercises

Why This Matters

Resistance training forms the backbone of any strength and conditioning program, but the NSCA exam won't just ask you to list exercises—you're being tested on movement patterns, muscle actions, and exercise selection rationale. Understanding why you'd choose a squat over a leg press, or when to program rows alongside bench press, demonstrates the applied knowledge that separates certified professionals from casual gym-goers.

These exercises illustrate core principles you'll see throughout the exam: agonist-antagonist balance, kinetic chain engagement, force production mechanics, and training specificity. Each movement fits into a larger framework of horizontal and vertical pushing/pulling, hip-dominant vs. knee-dominant patterns, and open vs. closed kinetic chain exercises. Don't just memorize which muscles each exercise targets—know what movement category it belongs to and when you'd prescribe it for a specific training goal.

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Lower Body Compound Movements

The lower body houses the largest muscle groups and generates the most force in athletic movements. These exercises train the kinetic chain—the coordinated sequence of joint actions that transfers force from the ground up through the body.

Squats

• Closed kinetic chain, knee-dominant exercise—the feet remain fixed while the body moves, creating natural co-contraction of stabilizers and prime movers
• Primary movers include quadriceps, gluteus maximus, and hamstrings—with significant isometric demand on the erector spinae and core musculature
• Gold standard for assessing lower body strength—variations (back squat, front squat, goblet) allow load manipulation while maintaining the fundamental movement pattern

Lunges

• Unilateral exercise addressing bilateral strength deficits—forces each leg to work independently, revealing and correcting asymmetries
• Trains deceleration and stability through the eccentric lowering phase—critical for athletes in cutting and change-of-direction sports
• Multi-planar variations (forward, reverse, lateral) develop strength across different vectors, improving functional transfer to sport-specific movements

Leg Press

• Open kinetic chain alternative that allows heavy loading with reduced spinal compression—useful for hypertrophy phases or clients with back limitations
• Foot placement manipulates muscle emphasis—high and wide targets glutes/hamstrings; low and narrow increases quadriceps demand
• Machine-guided path reduces stabilizer demand—appropriate for isolation goals but less effective for developing integrated movement patterns

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Posterior Chain Development

The posterior chain—glutes, hamstrings, and spinal erectors working as a unit—drives hip extension, the most powerful movement in athletics. Weakness here limits performance and increases injury risk.

Deadlifts

• Hip-dominant, closed kinetic chain exercise—teaches the hip hinge pattern fundamental to jumping, sprinting, and safe lifting mechanics
• Engages the entire posterior chain simultaneously—erector spinae maintain spinal position isometrically while glutes and hamstrings produce hip extension force
• Grip strength limiting factor—conventional deadlifts develop forearm and hand strength transferable to sport-specific demands like grappling or racquet sports

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Upper Body Pushing Movements

Pushing exercises develop the anterior chain of the upper body through horizontal pressing (bench press, dips) and vertical pressing (overhead press). Understanding this distinction helps with balanced program design.

Bench Press

• Horizontal push pattern targeting pectoralis major, anterior deltoids, and triceps—the primary assessment exercise for upper body pressing strength in most testing protocols
• Barbell vs. dumbbell variations alter stability demands—dumbbells require greater stabilizer activation and allow individualized range of motion
• Proper scapular retraction and depression protects shoulder health—cue "pinch shoulder blades together and down" to create a stable pressing platform

Overhead Press

• Vertical push pattern emphasizing deltoids and triceps—with significant upper trapezius and serratus anterior involvement for scapular upward rotation
• Standing variation demands full-body stabilization—core musculature works isometrically to prevent lumbar hyperextension under load
• Tests and develops shoulder mobility—inability to press directly overhead often indicates thoracic spine or shoulder restrictions requiring attention

Dips

• Compound pushing exercise targeting triceps, lower pectoralis major, and anterior deltoids—bodyweight loading makes it scalable through assisted or weighted variations
• Closed kinetic chain for upper body—the hands remain fixed while the body moves, similar to push-ups but with greater range of motion
• Shoulder positioning critical for safety—excessive forward lean increases pec emphasis but may stress anterior shoulder capsule; upright torso isolates triceps

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Upper Body Pulling Movements

Pulling exercises balance the pushing work and develop the posterior upper body. The horizontal pull (rows) and vertical pull (pull-ups) distinction mirrors the pushing categories.

Rows

• Horizontal pull pattern targeting latissimus dorsi, rhomboids, and posterior deltoids—essential for scapular retraction strength and postural balance
• Directly antagonistic to bench press—programming rows at equal or greater volume prevents the rounded-shoulder posture common in pressing-dominant athletes
• Multiple grip options alter muscle emphasis—overhand grip increases rhomboid and rear delt involvement; underhand grip recruits more biceps and lower lats

Pull-ups/Chin-ups

• Vertical pull pattern with closed kinetic chain mechanics—body moves while hands remain fixed, demanding significant core stabilization to prevent swinging
• Grip variation changes muscle recruitment—pull-ups (pronated) emphasize lats and brachioradialis; chin-ups (supinated) increase biceps brachii contribution
• Relative strength indicator—performance depends on strength-to-bodyweight ratio, making it valuable for assessing functional pulling capacity

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Core Stability and Isometric Strength

The core functions primarily as a stabilizer and force transmitter rather than a prime mover in athletic contexts. Training should reflect this role through anti-movement exercises.

Planks

• Anti-extension exercise training the core's stabilization function—rectus abdominis, obliques, and transverse abdominis work isometrically to resist lumbar hyperextension
• Foundational for all loaded movements—core stability developed here transfers to maintaining neutral spine during squats, deadlifts, and overhead pressing
• Progression through lever manipulation—increasing difficulty by extending arms forward or elevating feet, rather than simply adding time, maintains training stimulus

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Quick Reference Table

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Self-Check Questions

1. Which two exercises would you pair to ensure balanced horizontal pushing and pulling in a program, and why is this pairing important for injury prevention?

2. A client needs to develop posterior chain strength but has a history of lower back issues. Compare the deadlift and leg press—which would you modify or substitute, and what's your rationale?

3. Identify the key difference between knee-dominant and hip-dominant lower body exercises. Give one example of each and explain when you'd prioritize one over the other.

4. An FRQ asks you to design a program addressing an athlete's weak overhead pressing strength. Beyond the overhead press itself, what other exercises address the same movement pattern or supporting muscle groups?

5. Compare closed kinetic chain and open kinetic chain exercises for lower body training. Which provides better transfer to athletic performance, and what trade-offs might justify choosing the other?