[Music playing]
Set with dumbbells, mix them with the abs just like before. So, for starters, we are going to start with regular chest press. I need you guys to get down on your bench, grab your heavier set of weights, you need to grab two sets of weights for what we are doing. One heavier set and one slightly lighter set. We are going to grab the heavier set. So, get down on your bench, make sure you are sitting down. On one end on your bench, you lie down all the way making sure your head is flat on the bench.
Now, lift up your legs, why do we do this on chest press, because you want to protect your low back, you want to keep that low back flat or rounded against the bench or the floor wherever you are. And then, your legs can just stay up here. They can be crisscrossed or they can be flat.
Now, a proper chest press, weights out to the side, form a 90-degree angle with your body and then press straight up.
[Demonstration]
Weights are coming together and go right back down slowly and carefully. Do not just let them drop, you got to take your time on the way up and on the way down, another form note, make sure your elbows do not come below the bench, you want to maintain a 90-degree angle and your shoulders joints as well. So, let us do the repetition together and here we go.
[Demonstration]
All right class, let us do regular chest presses. Starting in the down position, lift your weights up and touch, and down. And then, back up. Keep that low back protected, legs are up. I am going to go around and show how it everybody else is doing and give you some form pointers as well.
[Demonstration]
Okay, nice shot, nice shot, put one of your weights down. Put it down right beside your bench, grab one weight, we have got some abdominals to work on. We have done the form before so you are going to have your legs straight up, body flat on the bench. You are going to have this weight in hand for extra resistance.
Now, you do not have to go up very high, come down, and up, and down. See, I am not having to lift very high. A lot of people think they have got to go all out on every abdominal crunch, you can get a lot of work done as long as you are keeping and controlling and your breathing, you do not have to go very far.
So, this is your ab set, lower abs, holding in tight, holding those weights together, the weight is just providing extra resistance. Okay, are you ready folks? Let us get going, legs straight, legs up and wave your hands.
[Demonstration].
Let it out. You have got to breathe, exhale and down, each up high and down, keep it smooth and down and up and down, nice Bill, nice, and down. Keep the legs up, keep the legs completely vertical and you want to make sure the legs are here, the lower abs are holding in tight. Just lift that weight straight up.
[Demonstration]
All right, the next thing we are going to do—
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00:05:44
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