Wrist Extension

The wrist extension is a very simple exercise that isolates your forearms. First sit on a bench and lean forward with a dumbbell in your hand and rest your elbow and forearm on your thigh palm facing down. "Using your forearm muscles, raise the raise the bar by extending your wrist to as high a position as possible" (220). You this as often as you like varying weight to achieve different weightlifting goals. This exercise creates stronger arms and bigger arms depending on how much weight you lift?

Bompa, Tudor, Mauro Di Pasquale, and Lorenzo Cornacchia. Serious Strength Training. 3rd ed. N.p.: Human Kinetics, 2013. Print.

Leg Press

This is by far my favorite workout. I'm not really sure why I like it so much but I do it as often as I can. During this workout you sit in a machine with a set range pf motion to work specific muscles groups. in the case of the leg press these muscle groups are the quadriceps, hamstrings , and gluteus maximus. This lift requires very little movement and can usually be done with large amount of weight if the user is physically able. on this machine i can lift 1000 lbs which is about 20 45lbs plates plus the initial 100 pound resistance. Release the weight and bend your knees to 110 degrees. "When your knees have reached [110] degrees, slowly straighten your legs to return to the starting position" (149). Now that you know this information, how much do you plan to leg press?

Bompa, Tudor, Mauro Di Pasquale, and Lorenzo Cornacchia. Serious Strength Training. 3rd ed. N.p.: Human Kinetics, 2013. Print.

Preacher Curls

This particular workout is probably the favorite of many
people that go to the gym. It involves biceps and lifting heavy things. Men always one large biceps to impress the ladies or other men, if they are into that. But this workout allows me to get the maximum workout for my arms. The preacher curl is when you sit on a bench and there is a chunk of padding in front of you to hang your arms over. You can use a barbell, dumbbells or a machine to complete this workout. Then, pull you selected weights up to your face. "Your triceps always maintain direct surface of preacher bench" (203). Isolate your biceps to get the maximum effect from the workout. How much weight can you curl?

Bompa, Tudor, Mauro Di Pasquale, and Lorenzo Cornacchia. Serious Strength Training. 3rd ed. N.p.: Human Kinetics, 2013. Print.

Military Press

The military press is not a very well known lift but it is one of my favorites. You start sitting on a char with a barbell over your head. You grab the bar and lower it to you shoulders behind your head or to your chest in front of your head. This exercise works both your deltoids and trapezius. I like this workout because it strengthens my shoulder and makes them larger.

This workout allows me to have a full range of motion in my shoulders and also have strong shoulders to reduce the risk of injury while I play sports. Have you done the military press.

Do You Even Lift?

By Ken Newlon

Many people think that weight lifting is a stupid hobby that requires zero brains and all bronze. That’s is not the case. Weight lifting requires constant concentration and technique. If you mess up for one second it can cause permanent damage to your body. On the squat rack, I am carrying upwards of 325lbs. on my shoulders and if I mess up, I could possibly become paralyzed. I have to focus on what I’m doing and use good technique so that I get stronger and walk out of there alive.

I have been lifting for 2 years and I have realized that technique is one of the most important aspects of what I do. On the bench press there are many different grip and weights I can use to strengthen different muscles. Typically I use the standard grip which strengthens the pectoralis major and deltoids. “Grasp bar using an overhand grip, with hands 3 to 5 inches wider than shoulder width apart, and lift the bar from the standards” (Bompa 168) Using this technique, this exercise maximizes pectoral strength. So do you even lift?

Bompa, Tudor, Mauro Di Pasquale, and Lorenzo Cornacchia. Serious Strength Training. 3rd ed. N.p.: Human Kinetics, 2013. Print.