Bench Press is probably the most
commonly used of the weights exercises. It can
be performed either on a fixed machine or with
free weights (as shown here). Having selected
the weight to lift, lie with you back flat on
the bench and feet flat on the floor. Lift the
bar off the bench and when steadily lower it to
touch your chest, before lifting back to the
position where your arms are extended. Try to
ensure the bar moves up and down as vertically
The person standing behind you, "spotting"
as you bench press, is there to ensure that if you struggle
with the weight, they can help you lift it back
onto the stand.
Lift the weight up onto your shoulders.
Shoulder press can be done from the floor or from a squats rack
(if lifting from the floor use the cleans method to
lift it to chest level).
With hands slightly further
than shoulder width apart and legs and back straight
lift the weight as shown.
At the top of the lift your arms should be straight,
but do not lock your elbows, since doing this over a period
of time can damage them.
Holding the bar with your
palms away from your body, lift the bar to the
starting position so that it is just above the
height of your knees. Keeping your back straight
and still and your legs straight, curl the bar
so that it is around chest height. The only
part of your body that should move during this
exercise is from your elbows down to your hands.
If you have difficulty keeping your body
still during whilst arm curling, try standing with
you back against a wall, as clearly this won't
move and should reduce any sway in your body.