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Bench Press Information

Posted by afterburnfuel on August 24, 2013 at 11:35 PM

The tips of the video sixpackshortcuts should almost be touching. Raise up lifting your heels off the floor, when you reach the top squeeze your calves for a one second hold. Complete 30 repetitions in this position. Second position, turn your toes and feet facing forward. Just like you would normally stand. Raise up lifting your heels off the floor, when you reach the top squeeze your calves for a one second hold. Complete 30 repetitions in this position. Third position, turn your heels togeth- er and toes pointed out away from your body. Position your feet like a duck walk. Raise up lifting your heels off the floor, when you reach the top squeeze your calves for a one second hold. Complete 30 repetitions in this position. Once you have completed 30 reps in each position you are done with this exercise.

Grasp a couple of dumbbells holding them by your side at arm’s length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the ham- strings. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position.

Grasp a pair of dumbbells and sit down on the bench with the ends of the dumbbells on your thighs. Use your thighs to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body. The dumbbells should now be positioned directly in front of your shoulders.Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise. Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward (away from your body). Keep raising the weight until your arms are almost fully extended. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again.

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