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Full Body Workout Guide PDF Free Download
Exercise 1: Bench Press
Working Muscles: Chest, Triceps, Deltoids
Step 1 (Positioning): Lie down on the bench so that the bar is sitting directly over your eyes.
Grab the bar with a width such that your pinky’s just inside the ring marks (but experiment and see what grip-width works best for you).
Raise your chest up towards the ceiling and squeeze your shoulder blades back and down by pinching your shoulder blades together.
Keep your butt on the bench. Bring your feet back under your knees and plant them firmly on the ground. As a result, there should be space between your lower back and the bench (an arch).
Squeeze your glutes to help you maintain a stable position.
Step 2 (Unrack): Straighten your arms to lift the bar up. Move the bar so that it’s balanced directly over your shoulders.
Step 3 (Descend): Lower the bar to slightly below your nipples while slightly tucking your elbows and keeping your forearms vertical and directly under your wrists.
Make sure to use a full range of motion such that the bar physically touches your chest at the bottom.
Step 4 (Press): Press the bar from below your nipples to directly above your shoulders. The bar should not travel straight up and down, but rather slightly back towards the starting position.
Focus on moving the weight by squeezing your chest together (think about trying to bring your biceps together).
Your shoulder blades should be retracted and pulled down throughout the press, and your butt should remain in contact with the bench.
Grab the bar with an overhand grip slightly wider than shoulder width. Place the bar on your upper back (traps) by dipping under the bar. Raise your chest up and retract your shoulder blades.
Exercise 2: Back Squat
Step 1 (Placement): Grab the bar with an overhand grip slightly wider than shoulder width.
Place the bar on your upper back (traps) by dipping under the bar. Raise your chest up and retract your shoulder blades.
Step 2 (Unrack): Unrack the bar, take 3 steps back, then adjust your footing. Your feet should be shoulder-width apart or a little wider.
You can point your toes out slightly if this is more comfortable. But play around with foot positioning to find what’s comfortable for you.
Step 3 (Descent): Take a deep breath in and hold it. You want to use this breath to brace your core (think about contracting your abs how you would if someone were to punch your stomach).
Move your hips back while bending your knees to squat down.
Squat down until your thighs are at least parallel to the ground. If you have the mobility to do so, then you can go further below parallel.
Step 4 (Ascent): Squat back up by pushing through your heels. Keep your knees inline with your toes by thinking about “spreading the floor apart” with your feet.
Avoid creeping up on your toes or collapsing your knees inward.
Keep your lower back neutral and your chest up. You can exhale as you press up, or keep your breath held and then exhale at the top position. Then repeat for more reps
| Author | Jeremy Ethiers |
| Language | English |
| Pages | 15 |
| PDF Size | 1.35 MB |
| Category | Health |
| Sources | builtwithscience.com |
Full Body Workout Guide PDF Free Download