BARBELL

SHOULDER
PRESS
“For a heavier load, the
barbell is more appropriate
[than a dumbbell press],”
says David Hooper, MA,
CSCS, doctoral fellow in the
Department of Kinesiology at the University of Connecticut. “It
would be perfectly safe, for instance, to go to a three- to five-
rep-max load and perform the barbell press, while that would
really not be appropriate for the dumbbell press — it would just
be awkward getting the dumbbells into place, for one.”

DUMB BELL
PRESS
Hold the dumbbells at your
shoulders. Use an overhand grip,
so that your knuckles are facing
up and your palms are towards
your body. Your elbows should
be pressed along your sides so
that the dumbbells are directly in
front of your shoulders.[8]
From the starting position, take a deep breath. Draw your awareness to
your body, making sure your back is straight and you're not leaning
back or hunching over.
 LEG PRESS
Simply doing more work with light
weight for high reps isn't enough to
get you lean. To keep your
metabolism high, you still need
that stimulus for building and
keeping muscle size. That will help
boost excess post-exercise oxygen
consumption (EPOC), which
roughly translates to the number of
calories you burn after your
workout is over.

DUMBELL
BENCH PRESS
The dumbbell flat-bench press is
ideal as the first or second exercise
in a chest routine. If your upper
pecs are laggards in the
development department, you’ll
want to lean toward incline presses
as your leadoff exercise (so you hit
them when you’re freshest). Or,
you can alternate the press you
start with week to week.
 SHOULDER
PRES
The push press allows you
to recruit your lower body
to help you press the
weight overhead, so it’s a
great variation for people
struggling with the full
overhead press. There’s
also nothing wrong with switching to it halfway through a set of
overhead presses if you become fatigued. Start with the bar on
your upper chest, then drop into a quarter squat and drive back
up, using the momentum to help you thrust the bar above you.

INCLINED
BARBELL BELL
BENCH PRESS
Barbell Bench press is a
great exercise for building a
powerful chest.

The bench press is one of

the power exercises, known to be very effective for building
body mass. Learning how to do a proper bench press is well
worth the effort.
 INCLINE

HORIZONTAL

LEVERAGE BENCH
PRESS
Isolate your chest muscles with the Body
Solid (LVBP) Leverage Bench Press. Adjust the press arms to fit your size
and begin adding power to your upper-body. Independent, unilateral
arm motions provide balanced muscle development. This bench press
machine features converging press arms for advanced biomechanics.
The Body Solid (LVBP) Leverage Bench Press is ideal for both
commercial and in-home use.
Adjustable press arms on the Body-Solid Leverage Bench Press (LVBP)
fit all size users, with gas assisted start positions. Ergonomic hand grip
positions. Natural feel and resistance of the Body-Solid Leverage Bench
Press (LVBP) with the control of a machine. 2" x 3" 11 gauge steel
mainframe
HORIZONTAL BARBELL BELL
BENCH PRESS
Lie back on a flat bench. Using a medium width grip (a grip that
creates a 90-degree angle in the middle of the movement
between the forearms and the upper arms), lift the bar from
the rack and hold it straight over you with your arms locked.
This will be your starting position.From the starting position,
breathe in and begin coming down slowly until the bar touches
your middle chest.
After a brief pause, push the bar back to the starting position as
you breathe out. Focus on pushing the bar using your chest
muscles. Lock your arms and squeeze your chest in the
contracted position at the top of the motion, hold for a second
and then start coming down slowly again. Tip: Ideally, lowering
the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of
repetitions.When you are done, place the bar back in the rack.

MACHINE
WORK-OUTS
AT THE GYM
MEMBERS: