- grasp bar with palms forward and thumbs inside and hands slightly wider than shoulder width
    - step under bar with shoulders, hips, and feet aligned...feet are shoulders width apart
    - lift and hold chest up and out; hold head up and back slightly; pull shoulder blades back towards
        each other and hold elbows up to create a "shelf" for the bar; straighten legs and lift bar off rack
    - focus eyes looking up above eye level toward wall ahead of you; slowly lower bar by flexing at
        hips and knees; weight should stay over the feet and heels should stay down; lower hips until
        thighs are parallel to floor
    - now slowly raise the bar while maintaining body position as described above; do not lock out knees
    - perform repetitions

        Breathing:   inhale during the downward movement; exhale through the upward movement

        Muscles:  Quadriceps, Erector Spinae, Gluteals, Hamstrings
 
 

BENCH PRESS  (use spotters on both ends of the bar)

    - lie face up on bench and position feet flat on floor and head, shoulders and buttocks flat on the bench
    - grasp bar with palms forward and thumbs inside and hands slightly wider than shoulder width apart
    - raise bar off the bench rests and hold over the chest with arms extended
    - lower bar slowly keeping body position on bench and feet on floor and wrists straight until bar
        touches the chest
    - now slowly raise bar up to full elbow extension while maintaining body position on bench and feet
        flat on floor  (DO NOT arch lower back)
    - perform repetitions

        Breathing:  inhale during downward movement; exhale through the upward movement

        Muscles:  Deltoids, Triceps, Pectoralis Major and Minor