When you are a beginner, it is tempting to take on advanced weight training exercises to progress yourself quickly. However, if you do not know the right technique and form involved, you can get seriously injured. A better option is to stick with basic exercises and slowly work your way up after you master them.
Bench Press
Bench presses work the pectoral muscles in the chest. These are performed from a seated or lying position on a chest press machine or from a lying position on a bench with dumbbells or a barbell. When you first start weight training, use the machines, and once you feel comfortable, move to the free weights. To do the dumbbell chest press, hold the weights an inch apart above you with your palms facing forward. Slowly lower the weights to your sides until your upper arms parallel the floor and push them back up.
Lateral Raises
Lateral raises work the deltoid muscles located on the shoulders. These are performed from a standing or seated position with dumbbells. While holding the weights at your sides, raise them in the air laterally until your arms are parallel to the floor. Slowly lower them back down and repeat. To work the front deltoids, move the weights in front of your body.
Triceps Extensions
Triceps extensions work the triceps muscles, which are found on the back of the upper arms. These are performed from a face-up position on a flat bench. Hold a set of dumbbells straight above your chest with your palms facing each other. Keeping your upper arms still, bend your elbows and lower the weights down by your ears. Push them back up in a steady motion and repeat. When raising the weights, do not lock out your elbows.
Biceps Curls
Biceps curls work the biceps brachii, which are on the front of the upper arms. From a standing or seated position, hold dumbbells down at your sides with your palms facing in. Keeping your upper arms still and core tight, bend your elbows and lift the weights up toward your chest. When you do this, twist your wrists so your palms face your body. Squeeze your biceps forcefully, slowly lower the weights and repeat.
Hip Lifts
Hip lifts work the glutes, hamstrings and lower back muscles and they are performed with body weight. While lying on your back with your knees bent, feet flat on the floor and arms at your sides, lift your hips in the air as high as possible. Squeeze your glutes for a full second, slowly lower yourself back down and repeat for a set of repetitions.
Crunches
Crunches work the rectus abdominis, which is the large muscle in the stomach. These are performed from a face-up position on the floor. After bending your knees and placing your feet flat on the floor, place your hands on the sides of your head and lift your shoulders. Move your torso forward and squeeze your abs forcefully. Slowly lower yourself back down and repeat.
Squats
Squats work the glutes, quadriceps and hamstrings, and they are done from a standing position with your feet slightly wider than shoulder-width apart. Keeping your back straight and core tight, lower your body down by bending your knees. Once your thighs parallel the floor, stand back up and repeat. To increase the resistance, hold dumbbells at your sides.
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