Stepping foot into a gym can be a frightening experience the first time you do it. But once you go a few times, the nervousness wears off and you start to feel more at ease. You should also know a few exercises to take with you when you start doing your fitness program. The following exercises are not exactly easy, but they are definitely effective and at least some of them should be included with your workouts.
Bench Press
The bench press is a common upper body exercise that targets the chest, shoulders and triceps. It is performed with a bench and a weighted bar. Lie on the bench with your feet flat on the floor and your knees bent. Grab the bar with a wide grip and push it off the supports. Slowly lower it down until it lightly touches your chest, then push it back up. Stop when your arms are almost locked out, and repeat.
Military Press
The military press is an exercise that works the shoulder muscles, upper chest and arms. Stand with your feet shoulder-width apart and hold a barbell at chest height with your palms facing forward. Push the bar straight above you until your arms are just short of lockout. Slowly lower it back down, and repeat. Keep your back straight throughout this exercise by engaging your core muscles.
Wide Grip Pulldowns
Wide grip pulldowns are done on a lat machine with a straight bar. Sit on the seat of the machine and adjust the thigh pad so that it fits snugly on top of your thighs. Reach up and grab the bar with a wide grip, then lean back slightly. Pull the bar down in front of your body until it is at chest height. Slowly let it go back to the starting point, and repeat.
Tricep Pushdowns
Tricep pushdowns are done on the cable machine with a straight bar attached to a high setting. Grab the bar with a shoulder-width overhand grip, and stand with your feet shoulder-width apart. Keeping your upper arms tight against your body, push the bar down to the top of your thighs by bending your elbows. Slowly let it go back up until it is right in front of your chest, and repeat.
Incline Curls
Incline curls are a bicep exercise performed on an incline bench. Lie back on the bench with your arms hanging down at your sides with your palms facing in. Lift the dumbbells up and twist your wrists so that your palms are facing you. Slowly lower them back down, and repeat.
Squats
Squats are an exercise that recruits every muscle in the legs. These are performed in a squat rack with a barbell. Place the bar across the top of your shoulders behind your neck and grab it with a wide grip; lift it off the supports. Take three steps back for clearance, stand with your feet shoulder-width apart and lower your body toward the ground. Stop when your thighs are parallel to the ground, then stand back up. Make sure to keep your back straight, and do not let your knees go past your toes when you squat.
Stability Ball Crunches
A stability ball is a popular tool used for working the core. Ab crunches can be done with your back resting on the ball and your shoulders and head slightly elevated. Place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze for a second, slowly lower yourself back down and repeat.
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