A weight room has the ultimate benefit of convenience. It is located indoors, stacked with equipment, and away from the weather. Within a weight room, you will find yourself surrounded by free-weights and machines. It is easy to feel overwhelmed. Machines are tailored to specific muscle groups. Free-weights are designed to give you flexibility in how you use them. One can adapt a variety exercises from free-weights in a weight room.
Chest Press
The chest press exercise will work your pectoral muscles. These are the outermost muscles on the front of your chest above your abs and below your shoulders. With a dumbbell in each hand, sit on the bench with dumbbells resting upright on your thighs. Now lean backwards so your back lays flat on the bench. As you do this bring the dumbbells directly above you, keeping your arms straight. To begin the exercise, bring the dumbbells down and as you do this keep your lower arms perpendicular to the floor and your upper arms perpendicular to your body. As you lower the dumbbells you will feel stretching across your pectoral muscles on both sides. When your upper arms are at the same level as the bench, push upwards back to your starting position. Do not let your elbows fall below the level of the bench, for this can cause injury.
Biceps Curl
The biceps curl will exercise your bicep muscles. These are the muscles on the front of your arm, above your elbow and below your shoulder. Stand up straight with a dumbbell in each hand. Your hands will look like closed fists while your wrists will point outwards. With your arms as close to your body as possible but without touching, raise your left arm up in a curling motion while your elbow stays stationary. When you have curled all the way up, reverse the direction of the curl down back to your starting position. Repeat for your right arm and continue alternating.
Calf Raise
The calf muscle, also known as the triceps surae muscle, can be exercised by doing calf raises. Stand straight up with your feet shoulder width apart. Push up on the toes and balls of both feet as high as you can. Release and come back down. This exercise can also be done with dumbbells in your hands. The more weight you add using dumbbells, the more you will strengthen your calf muscles.
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