First is the bench press. This movement works many of the muscles in the upper body, specifically the chest, and is probably the first movement someone thinks of when they think of ‘lifting weights’. Once you’ve chosen a weight that suits you, the first step in this movement is to lie down on the bench and grasp the bar at the same distance from the center with each hand. For most people, this is around shoulder width. Make sure you have a firm grip on each hand so that you feel in control. Then, plant your feet on the ground and squeeze your glutes to tighten your hips. This should help create tension throughout your body.
The next step is to bring your chest up and pull your shoulder blades toward the bench. This position is crucial for putting stress on the chest rather than the shoulders. Then unlock the bar and move it directly over your chest while maintaining the previous position. Once you’ve done that, in a relatively slow and controlled manner, shift the weight toward your chest. Your arms should be at an angle of approximately 45 degrees to your body, and your wrists and elbows should remain aligned, almost perpendicular to the floor. Once the weight has reached your chest, do your best to keep your entire body taut and push the weight up as fast as you can. Do all the reps you were planning and then safely pack the weight. If you follow this step-by-step guide, congratulations, you’ve done a perfect bench press set!
Next is the squat. This is the best movement for your legs, especially the quadriceps, and it is the best exercise for the lower half of your body. Squats tend to be the most strenuous exercise of all and as such must be performed perfectly to avoid injury. Begin by placing your weight and then stand under the center of the bar and place your hands evenly apart, again with a solid, firm grip. Next, bring your chest up (aka doing a big chest) and tighten your core.
Once you’re ready, lift the weight off the support and step back with each foot, placing them roughly at shoulder height with your toes pointing forward. Once you feel in control, keep your chest up, stay as high as you can, and begin to lower yourself while slightly leaning your hips back. When you hit the bottom, reverse the process and go back up. Once again, do your reps and then place the bar securely back on the rack. This is how you do a weighted squat!