To begin the bench press, lie down on a flat bench and have the bar about eye level while lying underneath it.
To begin the movement, firmly place your feet on the ground and your hands on the bar slightly outside shoulder width apart. Bring the bar out of the rack and over your chest where you will begin to bring the bar down in a slow and controlled motion to just about an inch above your chest.
At this time, your elbows should be out to the sides, and you’ll begin the press the bar back upwards over your chest until your elbows are locked out at the top. Repeat for the designated amount of reps before re-racking the bar.
Begin by standing in an upright position with your dumbbells of choice at your sides.
With your palms facing inwards holding the dumbbells and your arms slightly bent, move your arms up and out in a swinging motion until they are level with the floor.
Begin to slowly lower the dumbbells back to the starting position at your sides before repeating.
The big bad Squat! To begin this movement, put the bar in a comfortable position on your back and place your hands along the bar in a comfortable position but keep tension so that the bar is pressed tightly on your back.
With your feet slightly wider than shoulder width apart, begin to squat down on your heels keeping your torso upright and core tight.
Once you reach about a 90 degree angle at your knees, begin to push back up staying on your heels once again until you reach the top starting position before repeating.
Are you sure you want to erase all checkmarks from your progress calendar?
Seated Arnold Press
Begin seated on a bench, extend your arms overhead with your dumbbells having your palms face outwards.
Keeping your wrists above your elbows at all times, lower the dumbbells so that you have created a 90 degree angle at your elbows, and then rotate your arms inward toward your body with a slight twist so that your palms are now facing you out in front of your face.
Bring the dumbbells back to the sides of your head with your palms facing outwards and press them back up to the starting position before repeating.
Standing in an upright position, grab the bar with an overhand grip so that your palms are facing your body, and your hands are slightly wider than shoulder width apart.
Begin by leading with your elbows bringing the bar just below your chin and then snapping your wrists so that your elbows are now underneath your wrists in the shoulder press position.
Press the bar up overhead keeping it as close to the midline of your body as possible while doing so.
Once the barbell is straight overhead, slowly bring it back down to the starting position of the shoulder press, and let your wrists rotate so that the bar now comes back down to your hip area before repeating.
Begin by placing your feet shoulder width apart and facing foward so that when you bend down to grab the bar your hands are just outside your feet.
As you bend down to grab the bar keep your shoulders pulled back and your back flat as you pull the slack out of the bar, look up, and raise the bar as close to your body as possible while pushing through your heels until you reach a full standing position.
On your descent, be sure to keep your back flat once again and return the bar to the starting position on the ground before repeating.
Standing in an upright position with dumbbells at your sides, begin by facing your palms inward and arms slightly bent as you raise the dumbbells up at your sides until they are parallel with your shoulders.
Hold this position for 3-5 seconds before returning back down to the starting position, and repeat for the designated amount of reps.
Folding at your hips and keeping your back flat, allow your arms to hang down with your designated dumbbells and bring your elbows up to where they are level with your shoulders and your wrists are continuing to hang below holding onto the dumbbells.
Lower the weight back to the starting position to allow a good stretch and repeat!
