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Place your hands on the floor slightly wider than shoulder width apart and extend your legs behind you. Brace your core and lower your body until your chest is just above the floor. Take two seconds to lower down and two seconds to press back up. Remember to keep your back flat throughout the movement, your elbows close to the sides of your torso, and to fully extend your elbows at the top of the pushup.
2. Bench press
Lie on a flat bench and grasp the bar slightly wider than shoulder width. Lower the bar to your chest while keeping your glutes and abs tightened, your elbows slightly tucked, and your back arched. When the bar touches your body, drive your feet into the floor to press the bar back up. Adjust your weights accordingly for each set.
3. Overhead press
Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms vertical. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
4. Push press
Grab a barbell with an overhand grip and hold it at shoulder height. Keep your elbows up high and your upper arm parallel to the ground. Slightly bend your knees and drop down while keeping your torso upright and avoiding leaning forward. Explosively extend your knees and hips as you drive the barbell overhead and stand up tall. Slowly lower the barbell back to your shoulders before repeating.
6. Clean and press
Stand with feet shoulder width apart. Then, with your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder width. Extend your hips to lift the bar off the floor. When it gets past your knees, jump and shrug the bar so that momentum raises it and you catch it at shoulder level. Brace your abs and stand tall. Press the bar straight overhead.
8. Bentover row
Grasp the bar (or dumbbells) with an overhand grip and bend forward so torso is parallel to the floor. Squeeze your shoulder blades together and row the weight to your neck. This is different than a barbell row to your chest, so be sure to use less weight than you would for a barbell row.
9. One arm row
Grab a dumbbell in one hand and stand in a staggered stance with one foot forward. Bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Let the dumbbell hang at arm’s length from your shoulder. Without moving your torso, pull the dumbbell to the side of your torso, keeping elbow close to your side. Pause and squeeze at top of movement. Lower dumbbell back to start position.
10. Inverted row
Set a barbell in a power rack (or use a Smith machine) at about hip height. (About four rungs up should work). Lie underneath it and grab it with hands about shoulder-width apart with the bottom of your heels on floor. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.
Stand with feet hip-width apart and bend your hips back. Grip the bar just outside of your knees. Keeping a flat back, extend your hips to stand up, and pull the bar up along your body until lock-out, as your hips drive through and your shoulders move back. While pulling, keep your eyes on the ground a few feet in front of you. Carefully lower the bar back to the starting position.
14. Dumbbell curl
Stand or set an adjustable bench to a 45- to 60-degree incline and lie back against it with a dumbbell in each hand. Hold the weights with your palms facing up and a braced core. Then, keeping your upper arms vertical, curl the weights up. Pause for a second and slowly allow the weights to return to the starting position with arms fully extended. Remember to keep your elbows tucked at your sides, to squeeze the biceps at the top of the lift, and to lower the weight until your arms are fully extended.
16. Cross-body curl
Hold a dumbbell in each hand with arms hanging at your sides and palms facing the body. With an upright posture, slowly begin to curl one dumbbell up across your body to opposite shoulder. Pause for one second and slowly lower back to the starting position. Remember to keep your palms facing inward, elbows tight at your sides, and to squeeze the bicep at the top position.
20. Hang clean
Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level. In this stance, your palms should face the ceiling, and your shoulders should be pointing foward. Make sure at this stage that your back is straight, and that the bar is at your center of gravity. Bend your hips and knees as you catch the bar to absorb the impact.
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