The first thing is the bench press. This move works many of the muscles in your upper body, specifically your chest, and is probably the first move someone thinks of when they think of “lifting weights.” Once you’ve chosen the weight that’s right for you, the first step in this move is to lie down on the bench and grab the bar an equal distance from center with each hand. For most people, this is about shoulder width apart. Make sure you get a good firm grip with each hand so you feel in control. Then plant your feet on the ground and squeeze your glutes to tense your hips. This should help create tension throughout your body.
The next step is to drive your chest up and push your shoulder blades toward the bench. This position is crucial to put the stress of the weight on the chest instead of the shoulders. Then, unhook 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, move the weight up to your chest. Your arms should be at about a 45-degree angle to your body, and your wrists and elbows should stay in line, almost perpendicular to the floor. After the weight has reached your chest, do your best to keep your whole body tight and push the weight up as fast as you can. Do the number of reps you were planning on, and then build up the weight safely. If you follow this step-by-step guide, congratulations, you’ve done a perfect set of bench presses!
The next step is the squat. This is the ultimate move for the legs, especially the quads, and is the best exercise for the lower half of the body. Squats tend to be the most strenuous exercise of all, and as such, they need to be performed perfectly to avoid injury. Start by setting your weight and then stand under the center of the bar and place your hands an even distance apart, again with a solid, steady grip. Then bring your chest up (also known as doing a big chest) and tighten your core.
Once you’re ready, lift your weight off the rack and step back with each foot, setting them shoulder-width apart with your toes pointing forward. Once you feel in control, keep your chest up, stand as high as you can, and begin to lower yourself while tilting your hips back slightly. When you reach the bottom, reverse the process and go back up. Once again, do your reps, and then safely return the bar to the rack. This is how you do a weighted squat!