Bench Press

Muscle gaining exercises are usually the trend style of exercising and the bench press is the workout I want to talk about.  The bench press works out your triceps, back (lats) and chest.

• The first style of this exercise is the regular "Bench Press".  Lay on the bench and grab the bar with your hands shoulder width apart.  Lift the bar from the rack then breathing in bring the weights down setting the barbell on your chest.  Now push the weights back up breathing out.  Do 5 sets of this press with 10 to 15 press repetitions in each set then relax.
• The second set of presses are the "Vertical Back Presses".  Vertical style presses are done by sitting straight up.  Lifting the bar up off the rack throw the weight over your head onto your shoulders.  Now push the weight up, extending your arms out stretching your triceps and lats.  With your arms fully extended, release the weight bringing it back down again resting on your shoulders.  Again breathe in on your way down and out on your way up.  do 5 to 7 sets of this exercise with 10 to 15 press repetitions in each set.
• The third set of bench presses are "Military Style Presses".  Sitting on the bench at an incline, lift the bar off the rack with your arms extended bring the weights back down setting the bar on your chest.  Now push the weights back up again extending your arms.  Do this exercise with 10 to 15 press repetitions in each set.
• The forth set of bench presses are down at a downwards incline.  Laying with your back at a lower incline remove the bar from the rack.  Breathing in bring the weights down posting the bar on your chest.  Hold for a second then exhale pushing the bars up.  Do 5 sets of this exercise with 10 to 15 press repetitions in each set, then relax.

The next workout I want to discuss is "Squats".  A leg press that works out the upper leg, lower back, calve muscle and abdominal structure.  With your hands on your head interlocking your fingers, stand with your feet shoulder width apart then squat down working out your upper leg muscles as well as your lower back and abdominals.  Do 5 sets of this exercise with 10 to 15 squats in each set.  Remember to stretch before exercising and make sure to relax between each set.

One more quick exercise that I want to discuss are "Plank Board" exercises with a twist.  Laying down with your legs extended straight out in front of you put your hands behind your head interlocking your fingers and flex your abdominal structure lifting your torso up off the floor.  Turn your body to the left, touching your right elbow to your left knee.  Hold for a second then release back down into starting position.  Again, flex your abdominals pulling your torso up off the floor only this time twist your body tot the right.  Hold this position for a second then release back down into starting position.  Do 5 sets of this exercise with 10 to 15 repetitions in each set.  Make sure to properly stretch before the workout and make sure your diet follows that of your workout.

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