'The Big Three'

The most important and best workouts to do at gym are bench press, squats and deadlifts. It is a group that hits the upper and lower body in building strength and muscle. These are three main I target twice a week.

Bench Press

In this condition, exhale once pushing up and inhale while you are lowering the barbell down. The best way in my eyes to bench is to have your shoulder blades and rear remain on bench your elbows should slightly be tucked in. A lot of people tend to lift there rear off the bench, meaning it’s just not your chest doing the worked out, your legs are helping your drive through the lift. Which doesn't make the lift as difficult it is supposed to be. I primarily like to pause bench it is the same concept of regular benching but you wait for about 2 seconds on your chest before the weight come to its
initial position, It helps you to stimulate the muscle and it kills the chest muscle.

Squat

Squat will help you boost your speed and make your more explosive. Squat will help you to strengthen the core and increase flexibility. Ankles, hips lower back are all utilized while squatting. Squat exercises engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs. Slowing the motion down, makes the workout more intense and harder for your legs.

Deadlift

Deadlift has a lot of components to it, especially in the core stability. It builds core stability. The deadlift directly targets all of the major muscle groups responsible for correct posture and core strength. The whole goal throughout this workout is to keep your back straight and driving with your legs to move the weight off the ground until your posture is in a straight position. Deadlifts will also strengthen all the surrounding supporting muscles of the waist, back, hips and target your legs and, of course, your lower back. Core strength is important due to maintain balance which is really important for playing sports and doing other activities.

I have noticed this in my self, in the 3 years the sports (basketball and kickboxing), I have improved tremendously. My performance is way better now because of how explosive I am and how ‘fast and furious’ I have become by doing these exercises.