The purpose of weight training is to tone and build muscles, as well as to lose unwanted pounds. Several online weight training resources provide guidance on how to correctly execute such exercises.
Chest Press
MayoClinic.com provides illustrations and instruction on how to properly execute the chest press, along with several other weight training exercises. Lie on your back on a flat bench with knees bent and feet resting on the bench. With a dumbbell in each hand, position your arms perpendicular to your body, forming a 90-degree angle at the elbow. This is your starting position. Press the weights up and straighten your arms over your chest, but avoid locking your elbows. Exhale throughout this movement. Hold for one count and squeeze your pectoral muscles. Release and slowly return your arms to the starting position while inhaling. Perform two to three sets of 8 to 10 repetitions.
Close-Grip Barbell Curl
At ShapeFit.com, you can watch an animated illustration of the close-grip barbell curl, in addition to a plethora of other exercises. Stand with feet shoulder-width apart and hold a barbell with your hands about 6 to 8 inches apart, palms facing up. Keep your back straight and head up throughout this exercise. Curl the bar up slowly as you exhale and bring your hands toward your shoulders. Squeeze your bicep muscles and hold for one count at the top of this movement. Release and slowly lower the bar back to the starting position as you inhale. Repeat 10 to 12 times and perform two to three sets.
Back Dumbbell Row
The online health and fitness database at MyFit.ca offers animated illustrations and instructions for various weight training exercises, such as the back dumbbell row, and other physical fitness categories. To perform the back dumbbell row, position yourself on a flat bench or exercise ball by placing the left knee and left hand on it. Your back should be straight and nearly parallel to the ground. Hold a dumbbell with your right hand and firmly plant your right foot on the floor, keeping a slight bend in the knee. Pull the dumbbell up slowly until your upper arm is parallel to the ground, keeping your elbow tucked in against your body throughout. Hold at the top of this movement for one count and exhale. Release and slowly return the arm to its starting position by controlling your downward movement. Repeat 10 to 12 times, then switch sides. Perform two to three sets.
Barbell Squat
The website Bodybuilding.com provides videos, illustrations and directions on how to perform a wide variety of weight exercises, including the barbell squat. You should use a squat rack for this exercise for safety reasons. Position a barbell loaded with a desired amount of plated weights across the back of your shoulders and grasp the barbell firmly with both hands. Lift the barbell off the rack and step clear of the rack. Take a wide stance with your feet, with toes slightly pointing outward. Lower your body slowly as you inhale, keeping your back straight and head up. Power up with your legs as soon as your hamstrings touch your calves and exhale. Push down on the floor through your heel or middle of your foot. Repeat six to eight times and perform two to three sets.
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