Written By: Nirmalya Dutta | Published : June 5, 2014 12:40 PM IST
There are some exercises that have stood the test of time, compound exercises like the bench press, squat and deadlift. The reason for its popularity is that it works and is one exercise you have to incorporate in your fitness regime. Here's how you do it:
Step 1: Pick a barbell from the squat rack and hold it so that the palms are facing forward. Your grip should be wider than shoulder-width.
Step 2: Slightly bend the knees and place the barbell near your collar one. Lift the barbell so that it's lying on your chest and position your feet shoulder-width apart. Raise the barbell to shoulder level and hold it slightly in front of and above your head, this will be your starting position.
Step 3: Lower the barbell to your collarbone slowly as you breathe out.
Step 4: Lift the bar back up to the starting position as you breathe out, this is one rep.
Tips: While the exercise can also be performed sitting down and people with lower back issues should do that variation. There's another version of this in which you lower the barbell behind the neck but that's not recommended for those with lower back issues. Make sure you pick a weight you're comfortable with. The exercise can also be dumbbells for better isolation.
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