Lower them to the sides, then bring them back to the top.
Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-training Program
Sets 3 Reps 12 Tempo Rest 60sec. Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start. Stand tall with feet just wider than shoulder-width apart, holding a barbell across the back of your shoulders. Keeping your chest up and core braced, squat down until your thighs are at least parallel to the floor.
Drive back up through your heels to return to the start. Stand tall with your feet shoulder-width apart, holding a barbell across the top of your chest with hands slightly wider than shoulder-width apart.
» Maximum Strength
Keeping your chest up and core braced, press the bar overhead until your arms are straight, then lower it back to the start. Sets 3 Reps 6 each side Tempo Rest 20sec. Stand tall with feet just wider than shoulder-width apart, holding a bar across the back of your shoulders. Drive back through your right foot to return to the start. Repeat for six reps, then switch legs and do another six reps with your left foot forward.
Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip and arms straight. Keeping your chest up and core braced, pull the bar upwards, leading with your elbows, until it reaches chin height.
3 editions of this work
Then lower it back to the start. Stand tall, holding a light dumbbell in each hand by your sides, palms facing each other. Keeping your chest up, your core braced and a slight bend in your elbows, raise the weights out to shoulder height. Turn your thumbs down at the top, then lower them back to the start. Lie on a flat bench, holding a bar with your hands slightly wider than shoulder-width apart using an overhand grip.
Sit on an upright bench holding a dumbbell in each hand at shoulder height, palms facing forwards. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. Lie on a flat bench, holding dumbbells by your shoulders with palms facing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start. Stand tall holding a dumbbell in each hand over your head, arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then return to the start.
Hold a pull-up bar using an overhand grip with hands slightly wider than shoulder-width apart. Brace your core, then pull yourself up until your lower chest touches the bar. Hold a barbell with your hands shoulder-width apart using an underhand grip. Keeping your chest up, core braced and elbows tucked in to your sides, curl the bar up to your chest, squeezing your biceps as you go. Lower it back to the start. Sets 3 Reps 8 Tempo Rest 30sec. Hold a bar using a shoulder-width underhand grip, hands just outside your legs.
Bend your knees slightly, then bend forwards, hingeing at the hips and keeping your shoulder blades back. Hold dumbbells by your sides with straight arms, palms facing forwards. Keeping your chest up, core braced and elbows tucked in to your sides, curl the weights up, squeezing your biceps as you go.
Then lower them back to the start. Ready to take your training to the next level? The team at the New Body Plan can help. Strength training helps keep the weight off for good.
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Strength training helps you develop better body mechanics. Strength training can help with chronic disease management. Strength training boosts energy levels and improves your mood. Strength training translates to more calories burned. Strength training has cardiovascular health benefits. Sign up for our Healthy Living Newsletter!
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4 Things I Wish I Knew Before I Started Lifting Weights
April 19, Department of Health and Human Services. Remaud A. Encyclopedia of Behavioral Medicine. Preserve Your Muscle Mass. Harvard Medical School. February Journal of Bone and Mineral Research. October 4, November 25, Rejuvenation Research. April Age and Ageing. July Arthritis Foundation. Diabetes Therapy. June The Benefits of Exercise for the Clinically Depressed. Frontiers in Psychology. European Journal of Applied Physiology. McCall P. American Council on Exercise.
August 28, Fitness Does Yoga Count as Exercise? And if you would benefit from working with a personal trainer, how do you afford one? A new study found that among adults who successfully lost weight and kept it off, those who tended to exercise at the same time of day clocked more ex