This week’s workout of the week deals with strength specifically. The Bench press is a slower movement while dumbbell thrusters can be made into a quick movement if the weight is light. Please remember that the bench press is an exercise that may require a spotter so it may be a good idea to complete this workout with a friend.
Find a bench that is parallel with the ground. Many benches allow you to adjust the height at which the bench is off the ground. Lay parallel with the bench and have both feet on each side of the bench. Your soles of your feet should be completely flat on the floor, if you have to bench your foot for stability adjust the bench so that you are closer to the ground. Your back should not arch on the bench. Find a rack that you can put a barbell on. The rack should be short enough to where you can reach it while laying on the bench. Before adding weight test the bench press movement before adding weight on. If the bar is too heavy, modify to dumbbells. It is the same movement but can be done with less weight. Hold onto the bar so that your hands are shoulder width apart. Move the bar away from the rack and level it over your chest. Begin to move the bar down towards your chest until it is nearly touching. Then begin to move the bar back up to the starting position. Make sure to inhale as you move the bar down and exhale as you move the bar up.
Pick a dumbbell weight that you can sustain for ten repetitions. Hold the dumbbells in the center so that the weight is evenly distributed. Begin to raise the dumbbells so that they are chin high and shoulder width apart. Your palms should be facing the side of your face and the dumbbells should be perpendicular to your shoulders. While holding the dumbbells in that position begin to lower yourself into a squat. When squatting your feet should be shoulder width apart and your weight should be in your heels. Lower all the way down until your hips are below your knees. You may not be able to go down that far, so go down as far as you can and your mobility will increase with time. Once you have reached the bottom of the squat position begin to raise yourself up keeping your core tight. As you are standing up begin to move the dumbbells over your head, keeping them in line with your shoulders. Once fully standing, begin to lower the dumbbells back into the starting position.
5 repetitions of bench press
20 dumbbell thrusters
4 repetitions of bench press
15 dumbbell thrusters
3 repetitions of bench press
10 dumbbell thrusters
2 repetitions of bench press
5 dumbbell thrusters
Please note that you should be increasing the weight of the bench press as the repetitions decrease but the weight of the dumbbell thrusters should stay the same.