Flat Bench Press (Narrow Grip)
Lie flat on a bench, feet firmly on floor. Make sure that your head, shoulders, back, and butt are aligned and touching the bench throughout this exercise. Press your shoulders down toward your feet and back into the bench so that your shoulder blades are firmly held in place with your chest elevated. Your arms should be placed straight up with your hands gripping the bar with no more than 14" between them. Unrack the barbell and lower the weight until it touches your chest. Stop the momentum of the bar, and press it back up, maintaining your body alignment. Repeat for the desired number of reps.
Overhead Triceps Press
Sitting upright on the end of a bench, grasp a dumbbell with both hands and hold it overhead. Make sure to keep your torso erect, and lower back tight. Bend at the elbow, lowering the weight behind your head, while keeping your elbows pointed toward the ceiling. Squeeze to a stop, then extend your arms and return to the starting position. Do not lock out the elbow. Repeat for the desired number of reps.
Approach the bar and position your feet slightly less than shoulder-width apart. Squat down and place your hands on the bar with a grip that is slightly wider than your hips. Keep your back flat and your shoulders above the bar. Squeeze the bar off the floor with your legs, not your back, until the weight clears your knees. Accelerate your hips forward and shrug your shoulders when the bar reaches the middle portion of your thighs. Quickly drop under the bar to catch the weight on your front deltoids and upper chest. Keep the bar close to your body throughout the movement. Finish the lift by standing erect with your elbows high, hands open, and the bar resting on your fingertips and shoulders. Return the bar to the starting position by rolling the bar off your shoulders, and allowing the bar to fall to the floor.
Begin with feet flat beneath bar about shoulder-width apart. Squat down and grasp barbell with a slightly wider than shoulder-width over handgrip. Keeping chest high and butt low, lift bar by fully extending hips and knees. Pull shoulders back at top of lift. Arms and back should remain straight throughout the movement. Lower barbell to the floor to a full stop. Repeat.
Position your feet slightly less than shoulder width. Squat down and grasp the bar about 6-8 inches wider than your shoulders. Make sure your shoulders are positioned over the bar and your back is flat and tight as you begin squeezing the bar off the floor. Leading with your elbows, explode your hips forward and shrug your shoulders up hard. When the weight reaches mid-thigh level, quickly jump under and catch the bar over head. Your hips should be back and the bar above and slightly behind your head. Complete the lift by extending your legs standing up with the bar overhead.
Lie face down on the floor. Your hands should be in line with your shoulders, feet together. Using your hands and the balls of your feet, push your entire body up until your arms are fully extended, keeping elbows unlocked. Lower your body until your chest is almost touching the floor. Keep your torso tight and don't allow your body to sag in the middle. Repeat for the desired number of reps.
Stand erect with your feet about shoulder-width apart. Clasp hands together behind your head, or place them on hips. Keeping the torso vertical, take a step rearward, lowering the body perpendicularly to the floor. The back knee should practically touch the floor. Using your front leg, raise your body back up and return to the start position. Alternate legs and repeat for the desired number of reps per leg.
Seated Bicep Curls
Grasp dumbbells. Sit erect on the end of a bench. Keep back straight, head up, both feet on the floor. Begin curl with palms in until past thighs, and then turn palms up for remainder of curl until dumbbell is at shoulder height. Keep palms up while lowering until past thighs, then turn palms in. Keep upper arms close to sides and concentrate on biceps while lowering and raising.
Single Arm Dumbbell Rows
Place dumbbell on the floor next to a flat bench. Extend left leg to the rear keeping knee firm. Place right knee on bench. Reach down and grasp dumbbell with left hand holding dumbbell off the floor. Keep head and eyes forward. Place right hand on bench, elbow firm. With a sawing motion, pull dumbbell into armpit, keeping arm close to body. Return to starting position using the same path of movement. Repeat for desired number of reps. Switch to other side and repeat for desired number of reps.
Stand erect with feet hip width apart, legs and upper body straight. Keeping the lower back tight, stick the butt out, the chest up, and slowly bend over until your body is parallel to the floor. Grasp a barbell on the floor. Your hands should be slightly less than shoulder width, using an overhand grip. With barbell in hand and squeezing with your hamstrings, raise your body to an upright position. Once at the top, slowly return to the bent over start position. You should maintain your starting body position throughout. If you have the flexibility, you may need to perform this exercise from a platform to achieve a greater range of motion.
Place your hands on a dip bar, fully supporting your body with your arms. You may use two chairs, stools, or any sturdy equipment of equal height. Your trunk should remain upright, tight, and without swinging throughout the exercise. Keep your head and eyes forward. Slowly lower your body until your arms form a 45-degree angle and your chin is near the height of the bar. Keep your elbows parallel to each other. Now push your body upward using your arms, until you are back in the starting position.
Flat Bench Press (Narrow Grip)