Bench Press

Performance

1. Lie back on a flat bench. Use a medium width grip , lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.                                  
2. Breathe in and drop the bar slowly until the bar touches your middle chest.                                  
3. Push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion.                                                                                                                                    
4. Repeat the movement.

 Muscles

The involved muscles are: Pectoralis Major, Pectoralis Minor, Deltoid Muscle, Triceps. 

Squat

Performance

1. Set up the squat rack so the bar is slightly below shoulder level.

2. When you're ready, duck under the bar and grip it widely with your palms facing forward. Rest
    the bar on your upper back, not your neck!

3. Place your feet slightly wider than a shoulder width apart, with your toes pointing slightly    
    outwards.

4.  Hinge your hips and push your butt backwards until your hamstrings are parallel with the floor.

5. Keep your chest up, your shoulders back and your eyes looking straight ahead.
    Remember to keep your back straight, this is especially important when you are squatting with            heavy weights.

6.  Push out of the squat with your heels, don't let your knees cave in towards the center.

Muscles

The involved muscles are: Gluteus Maximus, Quadriceps, Hamstrings.

Also the important core muscles get some focus: Erector Spinae, Transverse Abdominus, Gluteus Medius/Minimus, Adductors, Soleus, Gastrocnemius.

One-Arm Triceps Extension

Performance

1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width           apart from each other. Now fully extend the arm with the dumbbell over your head.

2.  This will be your starting position.

3. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you 
    perform this movement and pause when your triceps are fully stretched.

4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you 
    perform this step.

5.  Repeat for the recommended amount of repetitions and switch arms.

Muscles

The lateral head and long head of the Triceps Brachii are involved in this exercise.

Alternate Hammer Curl

Performance

1. Take a dumbbell in each hand, arms hanging at your sides.

2. Palms are faced towards your torso, elbows close to your body.

3. Curl the weight in your left hand directly up toward your left shoulder.

4. Squeeze the biceps hard at the top for a one-count and then slowly return to the start position.

5. Repeat the movement with the right hand. This equals one repetition.

Muscles

There are 3 muscles involved in the alternate hammer curl: Biceps Ibrachii, Brachialis, Brachioradialis.