Beginner Tip (Proper form chest, back)

Proper Form: CHEST

Bench Presses

Lie on a flat bench, feet firmly on the ground.
Grasp the bar with your hands about shoulder width apart.
Lift the bar off the rack and lower the bar slowly to mid chest.
Maintain steady movement and push the bar back to the starting position.
Squeeze your pectoral muscles hard at the peak of the contraction, then repeat.
Never, ever sacrifice proper, effective form for higher poundage.

Incline Bench Presses

Lie on an incline bench, your head cocked toward the ceiling.
Find a sturdy grip on the bar, preferably about shoulder width apart.
Remove the bar from the rack and slowly let it descend toward your chest.
Just as it is about to touch your chest, forcefully push the weight directly above you.
Keep the motion steady and stop just shy of your elbows being locked out.
Squeeze your chest during the contraction, then slowly repeat the rep.

Decline Bench Presses

Lie on a decline bench, maintaining a steady balance.
Grasp the bar with your hands about shoulder width apart.
Lift the bar off the rack, slowly lowering it to the top – not the bottom - of your chest.
Without letting the bar hit your chest, abruptly press it back to the starting position.
Squeeze your chest firmly during the contraction and repeat for more reps.

Proper Form: BACK

Front Pull-Downs

Grasp the handle bar firmly with a wide grip.
Pull the weight down toward your torso, pushing your chest a little forward.
Arch your back slightly throughout the range of motion.
Be sure to pull the weight downward with your elbows, not your biceps.
Bringing the handle down to your chin, tightly squeeze for a two-count.
Slowly release, allowing the weight to pull your arms upward.
Remain seated through the movement and finish off with a lengthy stretch.

Behind-Neck Pull Downs

Take a comfortable posture into a cable pull down apparatus.
Take a wide grip on the bar so your hands are a little wider than shoulder length.
Slowly pull the bar down toward your head, slightly arching your head forward.
Pull the bar behind your head and stop at ear level.
Squeeze your lat muscles as they contract.
Slowly allow the weight to pull your arms back to an outstretched position.
Be sure to remain seated on the bench throughout the exercise.

Close-Grip Front Pull Downs

Grasp the handle bar firmly and take on a close grip.
Bring the weight downward, pushing your chest forward as you arch your back.
Concentrate on pulling the weight down with your elbows and not your biceps.
Bring the handle down to chin level.
Tightly squeeze for a second or two before slowly releasing.
Allow the weight to pull your arms upward and finish off with a lengthy stretch.
Be sure to remain seated during the range of motion.

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