The core lifts are the bench press, squat and deadlift. Performing these three exercises provides you with a complete full-body workout. Increasing the amount of weight you can lift in these exercises is a challenge because each of the lifts uses multiple muscle groups. A weakness in one area can make it difficult to increase the amount of weight you lift regardless of how strong surrounding muscles are. If you pay attention to small details and use an effective workout program, you should be able to improve your core lifts.
Step 1
Use proper form. When benching, keep your upper back tight and grip the bar firmly. Tighten the shoulder blades before lying back on the bench. Once you lie back, keep your shoulder blades down. While squatting, keep the bar low on your back. Angle your toes out slightly, and lead with hips, rather than your chest, when standing up. During the deadlift, concentrate on pressing your weight down in your heels as you stand up with the weight, pushing your hips forward rather than pulling up with your lower back.
Step 2
Lift to failure. Whether you choose to lift fewer reps of heavy weights or more reps of lighter weights, it's important to lift to failure. Lifting to failure means lifting until you cannot complete the final rep. For safety, have a spotter on hand when lifting to failure.
Step 3
Rest between workouts. Give yourself at least 24 hours off between workouts to allow your body to recover from the workout. If you don't allow your body time to recover between workouts, you not only risk injury, but also slow progress. Your body requires rest to become stronger.
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