EXERCISE VideoS
Deadlift
To perform a deadlift correctly, follow these steps:
Step 1: Setup
- Stand with your mid-foot under the barbell.
- Bend at your hips and knees, keeping your back straight.
- Grab the barbell with a shoulder-width grip.
Step 2: Lift
- Take a deep breath and brace your core.
- Drive through your heels, keeping the bar close to your body.
- Straighten your hips and knees simultaneously.
Step 3: Lockout
- Stand tall with your shoulders back and chest up.
- Squeeze your glutes at the top.
- Lower the barbell back to the ground by reversing the movement.
Remember to start with a light weight to practice your form before increasing the load. It's also crucial to engage your core and maintain a neutral spine throughout the movement to prevent injury.
If you have any specific questions or need further clarification on any step, feel free to WhatsApp!
Barbell Bench Press
To perform a barbell bench press correctly, follow these steps:
Step 1: Setup
- Lie flat on a bench with your feet planted on the ground.
- Grip the bar slightly wider than shoulder-width apart.
- Position the barbell over your mid-chest with your arms straight.
Step 2: Lower the Bar
- Inhale and lower the bar towards your chest in a controlled manner.
- Keep your elbows at a 45-degree angle to your body.
- Lower the bar until it lightly touches your chest.
Step 3: Press the Bar
- Exhale and press the bar back up to the starting position.
- Keep your back flat on the bench and drive through your feet.
- Fully extend your arms without locking out your elbows.
Step 4: Repeat
- Perform the desired number of repetitions with proper form.
- Ensure a controlled movement both on the way down and up.
Remember to start with a weight that allows you to maintain proper form throughout the exercise. If you have any questions about grip, hand placement, or breathing technique, feel free to WhatsApp
Shoulder Press
To perform a shoulder press correctly, follow these steps:
Step 1: Setup
- Stand with your feet hip-width apart.
- Hold the barbell at shoulder height, palms facing forward.
- Engage your core and maintain a neutral spine.
Step 2: Press
- Inhale and press the barbell overhead, extending your arms fully.
- Keep your head neutral and avoid arching your back.
- Lock out your elbows at the top of the movement.
Step 3: Lower
- Exhale and lower the barbell back to shoulder height in a controlled manner.
- Keep your core tight to stabilize your body during the movement.
Step 4: Repeat
- Perform the desired number of repetitions with proper form.
- Focus on smooth and controlled movements throughout the exercise.
It's essential to start with a weight that allows you to maintain proper form and gradually increase the load as you progress. If you have any questions about grip variations, shoulder positioning, or modifications for shoulder press, feel free to WhatsApp!
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