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Wrist curls work on the flexors of the forearm and also increase finger strength. The forearm muscles should not be neglected. They are as important as the muscles in the shoulders and lats and calves. Mane prefers doing the curls in a sitting position, resting the back of my forearms on the bench and holding the barbell in a close grip. It is very important to keep your elbows together. Moving only your wrist, curl the weight up until your forearm is fully contracted. Allow the weight to go down slowly, then at the bottom let the bar roll out on your extended fingers. The forearm, like the calf, is a hard muscle to reach. Do as many full reps as you can, then continue with partial reps until your forearm is tight and burning. Don't worry about pain; it means growth.
Except for one-sided exercises such as side bends and one-legged calf raises, you must focus on symmetrical form. Losing the groove and making an exercise even just slightly asymmetrical greatly increases the risk of injury, due to the fact that taking more of the stress on one side of your body than the other during the squat or bench press.
Do not let the bar slope to one side during barbell work. Keep it level at all times. Both hands must move in perfect unison, in both the horizontal and vertical planes. For example, in barbell pressing, one hand should neither be above nor in front of the other. For standing and seated exercises, the use of a mirror will help you to find and correct asymmetrical form.
A critical factor behind symmetrical lifting is perfect hand and foot positioning. If one hand is placed farther from the center of the bar than the other hand, or if one foot is positioned differently to the other, you will have set yourself up for asymmetrical lifting.
Before any set, as noted earlier, check that you have loaded the bar correctly. If you loaded one end of the bar with more weight than the other, you will inevitably lift asymmetrically. A substantial weight difference will be noticeable during the first rep of a set. Then the bar can be set down or racked, and the loading corrected. A bar that is only slightly lopsided may not be detectable as such and will lead to asymmetrical lifting and perhaps injury. If you lift on a surface that is not perfectly horizontal, it is certain you will lift asymmetrically.
The military press is for the deltoid muscles. The front deltoid is the biggest muscle here and a pressing movement with a barbell is basic to its development. Your grip on the bar should be about 5 inches wider than your shoulders. Sitting with your feet approximately a foot apart, lift the barbell from the floor to the chest area, which is called cleaning the weight; then in a second movement press it slowly and smoothly over your head and lock your elbows. This exercise can also be performed from a standing position; however, I prefer the sitting version because it eliminates excessive strain on the lower back. I would strongly recommend that you use a sturdy lifting belt. Again, you can use the add-weight principle.
This is the number-one exercise for increasing the mass of the upper body, especially the pectoral muscles. Lie down on the exercise bench with your feet approximately 18 inches apart for support. Using a fairly wide grip (as in photo) lower the barbell until it touches your chest about nipple level and then ram it back up overhead. Lock your elbows at the top. Inhale deeply on the way down, exhale going up. Use the add weight system (add a small amount of weight at the beginning of each set) for five sets (8, 8, 6, 6, 6 reps respectively).