14
exercising with your bench
Always consult your doctor
before undertaking a new
exercise regime
If you experience nausea, dizziness or other
abnormal symptoms during exercise,
stop at once and consult your doctor
!
Starting your workout
Begin each workout with a warm up session – the purpose of
this is to raise your heart rate slightly and mobilise major joints to
prevent strains, pulls and cramps.
• Perform some gentle stretching
• Do light cardiovascular exercise (ie cycle) for approx 5-10 mins
• ‘Dry-run’ one exercise per body part without using weights to
ensure muscles and joints are warm
Finishing your workout
End each workout with a warm down session – the purpose of
this is to lower your heart rate slightly and to prevent strains,
pulls and cramps.
• Perform 3-5 minutes of light cardiovascular work to gradually
lower heart rate and reduce body temperature back towards
resting levels
• Exercise should be rhythmical and of gradually decreasing
intensity.
• Stretch all the major muscle groups – this will aid recovery
and return the muscles to their normal length
Correct exercising form
• Hold weights with a comfortable grip (avoid gripping too tightly)
• Stand, sit or lie as described below, paying particular attention to
your abdominal muscles which help support your back:
• Standing - For most standing exercises use a split foot position
(feet apart with one foot forward hips remain square to front),
stand tall and pull abdominals firmly in
• Seated – Feet parallel, hip width apart, sit tall and pull abdominals
tightly in
• Lying down – Always ensure back to bench and abdominals
tightly pulled in
• Ensure joints remain soft (not locked out) and movements are
carried out in a smooth and continuous way. (Each repetition
should take you approximately a slow count of 4 to do)
• Avoid using ‘momentum’ and instead focus on the muscles you are
working - throwing weights with poor technique increases the risk
of injury and reduces training benefits
• Use full range of movement for each repetition performed
• Do not hold breath whilst training, instead exhale on the hardest
phase of the exercise and inhale on the easier phase eg) Bicep Curl
– exhale as you curl dumbell towards shoulder and inhale as you
return the weight to the start position
Choosing your weights
Start with a weight you can perform 12 repetitions without crossing the line from ‘challenged’ to ‘struggle’. If you cannot maintain
correct technique, the weight is too heavy!
Gradually increase the weight as you become stronger and more practiced.
Training for increased muscle size
• Keep your sets between 8 – 12 repetitions
• Repeat each individual exercise 2 or 3 times increasing
weight slightly and decreasing repetitions ie. 1st set 12
repetitions, 2nd set 10 repetitions, 3rd set 8 repetitions
• Rest for 1 minute between sets
Training for shape/definition
• Sets should be 12 – 15 repetitions
• Repeat each individual exercise 1 or 2 times with sets of
between 12 - 15 repetitions
• Rest for 1 minute between sets
Please see the accompanying wallchart for guidelines on how to perform specific exercises
!