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WORKOUT FITNESS GYM
Workout Fitness Gym booklet
Exercise of the month
The Bench Press is a fantastic compound movement. It targets your Pectorals Major (chest), Triceps, and Deltoids (shoulders). In our gym we have two flat Bench Press stations, incline bench press, decline bench press as well as our brand new chest press! Follow these steps to get started
Lie flat on the bench with your head under the bar and grip the bar with both hands evenly spread just past shoulder width. Place your feet flat on the floor and tighten up your core. Tuck your shoulder blades under so they sit flat on the bench.
Extend your arms, pushing the bar from the rack, and position the bar above your lower chest. Ensure you do not arch your lower back; keep your core engaged at all times.
Slowly lower the bar and explode back up using the 3.1.1 method:-
3 seconds lowering of the bar,
1 second pushing up,
1 second rest at the top. Making sure you're activating your chest the entire movement.
Once again start off with a lighter weight until you're confident and slowly increase. One of our friendly trainers is available to help with form and a spot, so don't hesitate to ask us.
Follow these steps and you'll have heaps of fun! Remember to lift safe, stay healthy and we'll see you in the gym!
Benefits of Personal Training
A Fitness Australia Registered Personal Trainer provides motivation, professional expertise and personalised attention; all key components of reaching your personal health and fitness goals.
Registered Exercise Professionals are bound by the Fitness Australia Code of Ethics and are committed to maintaining continuing education credits to keep their skills up to date and to maintain current Senior First Aid and CPR certifications
A Personal Trainer:
Helps you make the best use of your exercise time.
Helps you with technique (efficiency and safety).
Monitors your progress.
Adjusts your exercise program in response to your changing fitness level.
Offers sound advice on your health and lifestyle choices.
Varies your exercise options to keep you motivated, interested and enjoying your workouts.
Focus on your unique health concerns and goals.
Because our trainers are Fitness Australia Registered, it provides you assurance and confidence that all our trainers are qualified and have the knowledge, skills and competence to provide you with the best possible service.
Qualified professional staff available for the delivery of exercise, lifestyle and behavioural modification with the aim of preventing or controlling chronic diseases and injuries.
Injury prevention and rehabilitation
We work closely with GP’s and specialists to ensure you get back to work or back to your chosen sport pain free and fully functional.
Let us take the mystery and misconception out of what is not a complex issue and empower you to make life long changes. Save yourself the time, money and heart ache and get it right the first time.
Sport specific training
Different sports require different muscles, energy systems, volumes and intensities. It is important that you train efficiently and effectively to maximize your potential. Our staff can do this for you .
Do you know that exercise has been linked to lowering depression, increasing libido, giving you more energy and the only chemicals involved are feel good hormones produced when you exercise?
Proactive disease prevention
Being physically active can decrease the risk of high blood pressure, high blood cholesterol, diabetes and stroke. Regular exercise also helps maintain a healthy weight range.