Bench Press Form
Good form is important when benching. The form for benching may be slightly different for everyone. But there are essential concepts to benching form. The first is that you should be pressing the weight in an arcing motion toward your upper chest keeping your scapula retracted and chest up the whole time. This does not mean pushing the weight immediately over your upper chest like I have seen many people do. The press should be a gradual arc where the bar ends up over your upper chest only at the end of the press. One other key concept to benching form is on the downward portion of the exercise to keep your chest up by bringing your elbows in toward your body this will retract the scapula. Then touch the bar to your lower chest.
Pectoral Fly Form
If done incorrectly Flys can put alot of stress on your shoulders. When doing a Fly you want to keep your scapula retracted and chest up the whole time similar to the bench. While doing a fly you want your elbows to be slightly bent and to hold that angle the whole time. As you lower the weight focus on getting a good stretch in your chest. On the concentric portion of the exercise focus on squeezing your chest as you bring the weights together.
Lateral Raise Form
When performing a lateral raise you again want your chest to be slightly up. For this exercise if you are using dumb bells you have the chose of starting with the dumbbells in front of you with your palms facing each other or at your sides. If you are using a barbell you will be restricted to starting in front of yourself using a pronated grip. On the concentric portion of this exercise you want to raise the weight using your elbows while your elbows are locked at an angle greater than 90 degrees. You want to raise the weight to the level of your lower chest while turning the weight downward is if you were pouring a pitcher. On the eccentric portion of the exercise you want to slowly lower the weight into the starting position while keeping your elbows at the same position.
Back Squat Form
Squating can put a lot of pressure on your knees and lower back if done incorrectly. When you perform a squat you want to always have your weight over the middle of your foot. On the way down for a squat you want to open your knees towards your toes. Your toes should be facing slightly out. This will put your body in a more powerful position and distribute the weight of the bar more evenly on your quads, glutes, hamstrings and lower back. On the upward or concentric portion of the squat you should try to push your chest up as you press the weight through your quads and glutes. Something that really helps your body do that is by trying to brace your knees out as you press up. This is because most people will have a tendency to collapse there knees inward when squatting.
Front Squat Form
For the Front Squat you want to start with the weight in front of you on your collar bone. Your hands and arms can be in the same position as a completed power or hang clean if you have the mobility. If you do not I would recommend crossing your arms and placing your hands slightly over the bar.When performing a front squat like the back squat you want to open your knees towards your toes on the way down. The difference being since the bar is in front of you it will put more of the weight on your quads and force you to stay more upright. while pressing the weight up again you want to brace your knees out and bring your chest up as you push the weight up.
When doing a lunge you want to start with your chest up and if you have dumbbells with your dumbbells to your side. Then keeping your chest up you want to lunge forward and slowly lower your body until your knee gently touches the ground or is slightly above the ground going straight down. Keeping your chest up you want to return to the starting position.
If done incorrectly Deadlifting may cause injury to the back. To Deadlift you want to lower yourself to the bar and grip the bar with an over under grip, meaning one hand pronated(palm facing away) and one hand supinated(palm facing toward yourself). A good way to figure out how low your hips should be to start is to do a Deadlift with lighter weight and slowly lower the bar till it touches the ground this should be your starting position for the Deadlift. When Deadlifting you want your back to be in a neutral position the whole time this can be achieved by pulling your shoulders down. You should feel your traps stretch by doing this. When you lift the weight you want to drive your chest up as you push your hips forward at the same time. If these 2 things are not done at the same time it usually results in rounding of the back.
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