Weight Lifting Exercises
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Weight Lifting Exercise Descriptions
This page gives descriptions of the proper form for weight lifting exercises.
Proper Exercise Form:
When benching, you want to have total control of the bar at all time.
One important thing to remember is to make sure you use a spotter. Please
To start, lay on the bench and grip the bar with your hand shoulder
length apart. Lift the bar off the rack and lower the weight slowly. The
weight should just barely touch the chest before you push the weight back
up (do not bounce the weight off your chest).
Close Grip Bench Press:
As you probably already know, close grip benching is the same as regular
benching except for the grip. For close grips, your grip should be about
12 to 18 inches apart. The close grip bench is mainly a triceps exercise
and when failure is reached, it is very difficult to get the weight up, so
make sure you use a spotter.
To start the deadlift, place an olympic bar on the floor, loaded with
your starting weight. Approach the bar and when standing over it, your feet
should be shoulder-length apart. Squat down with your knees and place your
hand about shoulder-length centered on the bar. One hand should be facing
away from you and one hand should be facing you (to prevent rolling of the
bar). After placing your hands correctly on the bar, lift up with your legs
and straighten your back. Lift straight up and lock the lift out at the
top by rolling your shoulders back slightly. Lower the weight and repeat
the lift for more reps.
When performing the military press, make sure your back is straight
and you are using support. When lifting overhead, your back is vulnerable
to injury. Making sure that you do not push too much, because if you hurt
your back, you may never recover completely. Risking a back injury is not
When doing squats, make sure you use a spotter. Remember, safety first!
To start, place an olympic style bar on a squat rack (make sure the bar
is positioned so you can step under it). Next, load your desired weight
on to the bar and step under the bar. Make sure your feet are about shoulder
length apart, then place the bar on your traps (top of the upper back).
To begin the squat, step back from the rack with the weight on your upper
back. To squat, keep your back straight and squat down with your legs, until
your backside breaks the parallel plane. At this point, push back up to
the standing position and start your next rep (remember, keep your back straight.
You are working your legs, not your back).
Standing Biceps Curls:
Standing curls are a mainstay in lifting, but you must remember to keep
your back straight and do not swing the weight. You get the most out of
this exercise when it is done slowly and strictly.
This exercise is completed with a universal cable machine. To start,
load a weight that you can do 15 comfortable reps with. Place your hands
about one foot apart and begin by pressing the weight down. When bringing
the weight back up, only bring it up to your chest. At that point, pause
and than push the weight back down again.
Upward rows are a great exercise, but they must also be done in a strict
manor. Do not swing the weight upward. If you do swing the weight, you
are defeating the purpose of the exercise.
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is intended to be used for educational purposes only. The statements made
have not been evaluated by the Food and Drug Administration (U.S.). This
product is not intended to diagnose, treat, cure or prevent any condition
or disease. Please consult with your own physician or health care practitioner
regarding any suggestions and recommendations made.
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