Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Chest Exercise 1) The Bench Press..

  The Bench Press is one of the best compound exercises for building strength in the arms, upper-body and chest. As with the other exercises in this section, the bench press triggers a release of the body's natural growth hormones, leading to increased muscles mass.

STEP 1:

• Lie on your back on the bench, with your feet placed firmly on the floor, and widely enough to afford you a good balance. Make sure your head, back and behind rest comfortably on the bench. Roll your shoulders back and down so that your shoulder-blades are firmly positioned on the bench, and your chest is sticking up.
• Move your your hands as they will move when you are doing the bench press (but without the weight) once or twice, to ensure that you are comfortable.
• Now grip the weight with your hands a bit more than shoulder width apart..

STEP 2:

• Lift the weight off the rack and hold it above you with your arms straight up and extended.

  Note that you should have someone to 'spot' you as you do the bench-press - that is, someone to stand with his hands on the weight should your muscles fail - you don't want that weight pinning you to the bench.

  The reason there is no one spotting the man in the pictures is that the weight shown is one third what he usually does, and thus light enough so that there is no danger. But you should NEVER do this exercise at anywhere near your limit without a partner. Train safe - don't run the risk of serious injury.

STEP 3:

• Now lower the weight to your chest, so that the bar crosses your chest just about level with your arm-pits. Breath IN as the weight is lowered.
• Don't let the weight rest on your chest. The bar should just touch your chest, or stop an inch above your chest - the real weight should always rest on the hands and arms, even in the 'lowered' position.

  DO NOT 'bounce' the weight off your chest or anything of the sort. Treat the weight with great respect - as you increase the amount you lift, carelessness handling the weight could result in serious injury.

STEP 4:

• Now, slowly and smoothly, push the weight up again, using the muscles of your chest and arms. EXHALE as you push the weight up.
• You have now completed one repetition of this exercise. Lower the weight again, INHALING as you lower it, to continue with your repetitions.
• This exercise can also be performed using dumbbells. Both methods are effective
• Note: DO NOT snap the elbows inwards as the weight reaches the top. Your elbows must remain slightly bent as the weight reaches the top.

  Work up to ten sets of ten repetitions each, as outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.

  Start out with only as much weight as you can handle (DON'T injure yourself) - your ultimate aim (over several months) should be to slowly increase the weight to at least 200 pounds for the bench-press.

  VARIATIONS: Incline and decline bench press - as the term signifies, these sorts of bench press are done with the bench inclined or declined. They benefit the upper and lower chest areas, and at least 2 sets should be done of each from among the total ten sets prescribed, once you've built up a basic chest musculature.