Fitness Tips & Tricks
Bench Press & Push Up
If you'd like some help mastering these movements, stop by the Plex fitness area on Monday, April 1 or Thursday, April 4 at 5:30 p.m. for a free hands-on demonstration with our personal trainers.
Bench Press
Muscles Targeted: This exercise targets the muscles of your chest, triceps, and shoulders.
Execution: Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip. Lower weight to mid-chest. Press bar upward until arms are extended. Repeat.
Fitness Contest: We will be running a fitness contest Monday, April 1 - Tuesday, April 31 to see who can perform the highest maximum bench press (single repetition). Stop by the Trainer On Duty Desk in the fitness area of the Flynn Recreation Complex for full rules and your chance to win! The male and female winners in each category will receive a Boston College intramurals champion mug. All participants will receive a raffle ticket for each attempt. Male and female raffle winners will receive a BC Rec t-shirt.
Push Up
Muscles Targeted: This exercise targets the muscles of your chest, triceps, and shoulders.
Execution: Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Keeping body straight, lower body to floor by bending arms until elbows reach a 90-degree angle. Push body up until arms are extended. Repeat.
Fitness Contest: We will be running a fitness contest Monday, April 1 - Tuesday, April 31 to see who can perform the highest maximum repetitions of push ups in 90 seconds. Stop by the Trainer On Duty Desk in the fitness area of the Flynn Recreation Complex for full rules and your chance to win! The male and female winners in each category will receive a Boston College intramurals champion mug. All participants will receive a raffle ticket for each attempt. Male and female raffle winners will receive a BC Rec t-shirt.
Squat
Muscles Targeted: This exercise targets the muscles of your glutes and quadriceps.
Execution: Squat down by bending knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.
Fitness Contest: We will be running a fitness contest Monday, February 18 - Sunday, March 31 to see who can perform the highest number of body weight squat repetitions in 90 seconds. Stop by the Trainer On Duty Desk in the fitness area of the Flynn Recreation Complex for full rules and your chance to win! The male and female winners in each category will receive a Boston College intramurals champion mug. All participants will receive a raffle ticket for each attempt. Male and female raffle winners will receive a BC Rec t-shirt.
Muscles Targeted: This exercise targets the muscles of your glutes and hamstrings.
Execution: With feet flat beneath bar squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return by bending knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet.
Fitness Contest: We will be running a fitness contest Monday, February 18 - Sunday, March 31 to see who can perform the highest maximum deadlift (single repetition). Stop by the Trainer On Duty Desk in the fitness area of the Flynn Recreation Complex for full rules and your chance to win! The male and female winners in each category will receive a Boston College intramurals champion mug. All participants will receive a raffle ticket for each attempt. Male and female raffle winners will receive a BC Rec t-shirt.
Deadlift