Abdominal Exercises | Bench Press | Bent Lateral Raise | Calf Raises | Chest Supported Row
Curls | Deadlift | Decline Dumbell Press | Dips | Flat Dumbell Press | Floor Press
Incline Dumbell Press | Lat Pull-down | Lateral Shoulder Raise | Leg Curls | One Legged Squat
Push-ups | Rope Press-down | Seated Dumbell Clean | Seated Dumbell Press | Seated Row | Shrug
Side Lunge | Stiff Legged Deadlift | Squat

Bench Press

The bench press is the main upper-body exercise and affects the chest, triceps, and shoulders.

1. Start with a wider than shoulder width grip on the bar gripping the bar in the palm. Pull your shoulder blades together.
2. Place the feet firmly on the floor and push. This will drive your shoulders into the bench and help provide a stable base to lift.
3. Tighten the abs and lift the bar above your chest.
4. Lower the bar to the lower chest. Lowering the bar to the mid or upper chest puts tremendous strain on the shoulder joint and in addition puts you at a mechanical disadvantage, making the lift much harder.
5. Keeping the elbows at about a 45 degree angle to the body, press the bar straight up, accelerating until just short of lockout. Benching with the elbows out increases the chances of pec tears and takes the triceps out of the lift. Grip the bar tightly and try to “pull apart” the bar with your hands. This will help get the triceps involved.