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Fitness Tips & Tricks

Synergy 360 Exercises

 

Bench Press & Push Up



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.

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.

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.

 

Deadlift

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.