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Published byMaria Holmes Modified over 9 years ago
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By Nnamdi Uzoukwu
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Targeting…………you? So you’ve been putting off the gym for the entire year, and one day you decide to look in the mirror. What do you see? No muscles, a weak chest, (including no chest hair), and a beer belly. Does this sound like you?
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From a boy… …to a MAN!
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30 min. “Get BIG Quick” Plan Will provide a quick “how-to” on the following workout: Bench Press (3 sets) 1 st Set (10-12 reps – light weight) 2 nd Set (8-10 reps – moderate weight) 3 rd Set (4-6 reps – avg. - heaviest weight)
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Barbell rack Bench 35/45 lb Olympic barbell 5/10/25/35/45lb plates A buddy to “spot” you // spot – To support or assist a maneuver, or to be prepared to assist if safety dictates. Equipment Needed and Targeted Muscle Groups Target Areas: Chest Shoulders Triceps
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Step 1 If you're attempting to bench press a heavy weight, find someone to spot you. This is always a good idea in case the weight is too much to handle and will give you confidence you have someone watching your attempt.
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Step 2 Put an appropriate weight on the bar. (Don't start out with too much. Try benching just the bar by itself a few times to become familiar with the technique.) Then start with small increments of 5-45lbs until you find a weight that you're comfortable with.
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Step 3 Once you have found your starting weight for your set, lie down on the bench and take some deep breaths before you start. This will help relax your body.
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Step 4 Ensure that you are center with the bar, your eyes should be looking at the ceiling, not the middle of the bar.
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Step 5 You should have 5 points of contact: Feet flat on the ground Both shoulders resting on the bench Lower back flat and pressed into the bench Butt and back on the bench
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Step 6 Hold onto the bar with the weights on it. A wide grip will develop chest muscles, while a narrow grip will develop arm muscles. Bring the bar down to your chest, while inhaling. Lower the bar until it touches your chest.
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Step 7 Press the bar straight up while exhaling. Repeat for desired repetitions. After the last rep, the spotter should help you place the weight back on the bar rack. Repeat steps 2-7 for Sets 2 and 3. Drink water moderately through sets to hydrate your muscles.
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Conclusion There you have it. Follow my “Get Big Quick” plan for a month and you should notice a tremendous difference in your chest, shoulder, and tricep size. Remember, always use a spotter when you are lifting heavy, and always refuel by drinking plenty of water Happy lifting!
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