March 11, 2021
A Strength-Training Workout
Now that we’ve got running out of the way and have learned how we can build up our endurance, why don’t you go ahead and take a look at yourself in the mirror? Looking pretty good, right? But wait, you can run a mile without stopping and not feel like your lungs are going to collapse; however, there’s still one thing missing: MUSCLE!
In the issues to come, we’ll be going over four basic strength-training workouts: squats, pulls, and core techniques. These beginner workouts will help you build muscle, burn more calories, and develop stronger bones.
Strength-training workouts can be intimidating for most beginners, but let me assure you: the results will be worth it.
Strength-Training Workout #1: The Push Workout
Push workouts are a bit easier in terms of performance, but like most workouts, your form needs to be correct. And the one workout we will be focusing on today is bench pressing.
The bench press is one of the few Push workouts that will help tone your upper body, which includes pectorals, arms, and shoulders. If you walk into any gym, you’ll see that each one has the most common workout station: a bench press underneath a secured barbell. If you’re familiar with what the bench press does, then feel free to skip this section, but for those who aren’t, the bench press works out one thing on your body: the chest.
How to Bench Press:
- Lie flat on your back on a bench.
- Grip the bar with hands just wider than shoulder-width apart, so when you’re at the bottom of your move, your hands are directly above your elbows. This allows for maximum force generation.
- Bring the bar slowly down to your chest as you breathe in.
- Push up as you breathe out, gripping the bar hard and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time.
For better visualization, here is a YouTube video that shows you how to bench press!