First up is the bench press. This move works many of the muscles in the upper body, specifically the chest, and is probably the first move someone thinks of when they think of “lifting weights.” Once you’ve chosen the weight that works best for you, the first step in this move is to lie down on the bench and grab the bar an equal distance from the center with each hand. For most people this is around shoulder width. Make sure you get a good firm grip with each hand so you feel like you’re in control. Then plant your feet on the ground and squeeze your glutes to tighten 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 on the shoulders. Then, unhook the bar and move it directly over your chest while holding the previous position. Once you’ve done that, in a relatively slow and controlled manner, move the weight toward your chest. Your arms should be at about a 45-degree angle to your body, and your wrists and elbows should remain in line, almost perpendicular to the floor. After the weight has reached your chest, do your best to keep your entire body tense and push the weight up as fast as you can. Do the number of repetitions you were planning on, and then safely stack the weight. If you follow this step-by-step guide, congratulations, you’ve done a perfect set of bench press!
The next step is the squat. This is the ultimate move for the legs, especially the quads, and is the best lower-body exercise. Squats tend to be the most strenuous exercise of all, and as such, they must be performed perfectly to avoid injury. Start by setting up your weight and then stand below the center of the bar and place your hands evenly apart, again with a solid, firm grip. Then bring your chest up (aka do a big chest) and tighten your core.
Once you’re ready, lift your weight off the rack and step back with each foot, placing 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 start lowering yourself while slightly tilting your hips back. 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 to do a weighted squat!