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Two of the Best Free Weight Exercises!


If you were to pick 2 of the BEST free weight exercises, squats and the bench press would have to be up at the top.

The Squat is not only one of the best free weight exercises for the legs, but may also be one of the best exercises for the entire body!

Here's how to do a correct squat

Step under the bar with your feet about shoulder width apart. Position the bar so it's resting across the lower traps and rear delts.

Keeping abs tight and your head up, lift the bar off of the rack and take a step back. Make sure the weight is balanced and you have a stable, comfortable stance.

Under complete control, bend at the knees and squat down, lowering yourself until your legs are at least parallel with the ground.

With an explosive movement, push the weight up until you're in a standing position.

It's important you keep your head up, abs tight and back arched.

At the top of the movement, don't lock your knees. This is tough on the joint and takes tension off of your quads.

To get the most out of this free weight exercise, make sure you're squatting down until your legs are at least parallel to the ground.

Do not limit your range of motion for the use of a heavier weight.

There you have one of the Kings of Free Weight Exercises...the squat!

How to do the bench press

Another of the best free weight exercises is the bench press.

In fact, the flat bench press is the king of all free weight exercises for the chest.

It works the chest, shoulders, and triceps simultaneously.

First lie flat on the bench with your eyes even with the bar. Your feet should remain flat on the floor and your butt and upper shoulders should remain in contact with the bench.

Grip the bar evenly with your hands a bit wider than shoulder width. Lift the bar off the rack and control the bar down to the bottom of your chest.

With force, drive the weight back up.

Your feet should be firmly planted on the ground. This will help give you a stable foundation.

To help generate more power, drive through with your feet and keep a natural arch with your lower back as you push the weight up from your chest.

Flat barbell bench presses are one of the best free weight exercises for chest development because you can easily achieve maximum overload in an efficient manner.


The Squat and Bench Press are not the only free weight exercises you should be doing in your routine. Click here to learn the best free weight exercises for gaining muscle and strength in less time!




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