Exercise Tips

The following videos are short two minute clips of several exercises which focus on proper form, technique, and breathing.

Squats 

Squats are the best exercise to build strong toned legs and butt.  There are two types of squats, deep squats and parallel squats.  In this video I will be focusing on parallel squats. 

Place the pad on your shoulders and not on your neck.  The bar and pad will be on your trapezius muscle.  Walk your feet forward about 6 to 12 inches, the range will depend on your height.  Lower the weight in about 2 to 3 seconds until your legs are parallel to the floor and that your legs are at a right angle.  Then take about 2 to 3 seconds to go up and return to the start position.  At the start position make sure you do not lock out your legs.  Also, keep your stomach sucked in which will support your back and drive with your heels which will take pressure off of your knees.  Your breathing should be as follows: breathe in while lowering the weight and breathe out when you are raising the weight.  If you like, you can breathe in and out when you lower the weight and breathe out when you raise the weight.

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Leg Press   

Place your feet on the platform.  The higher the placement on the platform, the more it will focus on your quadriceps.  The lower the placement, the focus changes to hamstring and gluteus maximums.  Make sure your back and head are flush to the pad.  Lower the weight in about 2 to 3 seconds and push the weight up in about 2 to 3 seconds back to the start position.  At the start position, make sure you do not lock out your knees.  This will temporarily hyper extend your knee at each rep, therefore keep a slight bend in the start position.  Your breathing like the other exercises should be as follows: breathe in while lowering the weight and breathe out when you are raising the weight.  If you like, you can breathe in and out when you lower the weight and breathe out when you raise the weight.

Click Here to see Leg Press Video

Bench Press (Chest)

Bench Press:  Bench Press is the best exercise to build a great chest.  To start, lift the bar off of the rack.  Lower the bar in about two to three seconds and raise the bar in 2 to 3 seconds.  At the bottom of the movement your forearms should be perpendicular to the floor.  Make sure that at the bottom of the movement the bar is touching your nipples and not your upper chest.  Also, make sure that you keep your shoulders back and not forward.  Your focus should be on your chest and not your shoulders.  Your breathing like the other exercises should be as follows: breathe in while lowering the weight and breathe out when you are raising the weight.  If you like, you can breathe in and out when you lower the weight and breathe out when you raise the weight. 

Click Here to see the Bench Press Video

Machine Military Press (Shoulders)

Machine Military Press (Shoulder Press):  To start, keep your back flat and your head against the pad.  Raise the bar in 2 to 3 seconds and lower the bar in about two to three seconds.  Make sure you’re not sticking your chest out and are arching your back.  This would be placing emphasis on your upper chest, if this happens just lower the weight.  Your breathing like the other exercises should be as follows: breathe in while lowering the weight and breathe out when you are raising the weight.  If you like, you can breathe in and out when you lower the weight and breathe out when you raise the weight.

Click Here to see the Shoulder Press