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Lifting weights can harm the joints, leading to injuries and pain if not done correctly. A good technique following a basic set of exercises is the key to long-term fitness
1
BARBELL BENCH 1 PRESS
- START: Lie face up on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart.
- MOVE: Unrack the bar and slowly lower it toward your chest. Keepyour wrists aligned with your elbows and your elbows pointed out to your sides. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out.
2
DECLINE BARBELL PRESS
- START: Lie back on a bench set to about a 30–40 degree decline. Grasp the barbell with an overhand, slightly wider than shoulder width grip. Lift the bar from thesupports and hold it over your lower chest, arms extended.
- MOVE: Lower the barbell to your chest, touching down to your lower pecs lightly before pushing the bar back up to full extension.. Next, exhale and press the bar up, keeping your wrists straight and your back flat.
3
INCLINE BARBELL BENCH PRESS
- START: Lie on an incline bench and grasp the racked barbell with a moderate-width grip, palms facing the ceiling. Lift the bar off the rack and raise it until your arms are fully extended.
- MOVE: Bend your elbows to lower the bar to just below your neck; at the bottom, your elbows should be out and away from your body but slightly in front of your shoulders. Contract your chest muscles and extend your elbows to press the bar up until your elbows are almost locked out.
4
DUMB-BELL BENCH PRESS
- START: Lie on a flat bench with your feet on the floor and your back pressed against the pad. Begin with your arms straight up from your shoulders, and the weights lifted directly over your chest. Your palms should face each other and your elbows should be slightly bent.
- MOVE: Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above, then bring your arms back toward the midline of your body, focusing on using the centre of your chest to draw them back together.
5
DUMB-BELL PULLOVER
- START: Lying across a flat bench, keep your glutes low, which affords you a greater stretch.
- MOVE: Holding the inside edge of a dumb-bell at arm’s length overhead, allow the weight to go behind you, keeping your arms straight, stretching your pecs and lats but keeping your hips down. Reversing direction, pull the weight back up, breathing out only after reaching the uppermost position to ensure that your core is stable throughout the movement. Next, exhale and press the bar up, keeping your wrists straight and your back flat..
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