This Is How You Master The Most Important Lifts Out There: Bench Press, Deadlift & Squat

Deciding to exercise is not easy, but typically the decision is influenced by an underlying reason, like wanting to get in shape for the summer, worrying about your health, hoping to fight off aging signs or even having a friend who was able to motivate you to get going.

It’s true exercise can make you happier, healthier, and fitter. But, working out is not just about spending time exercising, if you want visible results, you’ll need to focus on form. Not only does your form show quicker results, but it helps you avoid injuries.

It is crucial that you do these three lifts with perfect form:

Bench Press

You’ve probably seen a load of buff guys on a bench doing this, and although it looks easy, many people actually do it wrong.

Proper Technique:

Before you begin with a bench press, start off with an empty barbell, make sure you’ve got your form right before you start adding weights. And please remember, it’s not about the weights you lift, it’s about having correct form and the burn you feel while you’re lifting.

Lay down on the bench with your eyes right under the barbell, make sure your feet are flat on the floor.

Every bar has ring marks, that’s where your pinky fingers need to be, then grip your bar.

Inhale as you unrack your bar and straighten out your arms, with your elbows locked move the bar to form over your eyes to be over your shoulders.

As you lower the bar, remember to go in a kind of circular motion and stop when the bar is over the middle of your chest. Remember to keep your forearms vertical to the barbell.

Press back up, moving in your circular motion again to get the bar back over your shoulders.

Your bottom needs to stay on the bench, your back resting naturally, and, of course, breathe!


This exercise pretty much works out every muscle in your body, that is, if you do it right. There’s a reason this lift is called a deadlift, that’s because you’re literally dealing with dead weight, so it is vital you lift keeping your safety in mind.

Proper Technique:

Please don’t attempt lifting anything with heavy weights until you’ve mastered the form first. Otherwise, you will end up with an injury, and that’s the end of your exercising days for a long time.

Your bar should be on the floor when you start your lift.

The middle of your foot should be underneath the bar, make sure your shins aren’t touching it.

Stand with your feet the width of your hips apart, feet facing forward (not sticking out to the side please).

Bend down straight, without bending your legs, and grip the bar about shoulder-width apart.

Bend your knees until your shins touch the bar, but without the bar moving away from the middle of your feet.

Now, you lift with your chest and straighten out your back, all while keeping the bar over the middle of your foot.

Inhale as you stand up with the barbell and remember to keep the barbell in contact with your legs as your standing up.

Do not lean backward or shrug your shoulders, stand up to attention.

Slowly lower the bar back down to the ground, and repeat.

Remember to inhale and exhale when you lift any weights.


Squats are perfect for strengthening your lower back and your legs, but let’s not forget that it gets your core working, too. If you’re not ready for weights, master the squat with your own body weight first, then move up to an empty barbell, and finally add weights. The fun part about exercising is seeing your development, so enjoy it!

Proper Technique

A lot of people assume only girls need to squat, but guys please, if your upper body is ripped and your legs look like chicken legs then you definitely need to spend time on the lower part of your body. Remember it’s all about proportions, so workout everything in your body equally.

Face your barbell, grip it about shoulder width apart, and dip under it. Rest the bar on your traps (the muscles you use to shrug).

Your feet should be under the bar, straighten your legs to unrack the bar, then take a step back.

Get yourself in a squat position, feet the width of your hips apart, toes facing forward not sideways, and back straight.

Inhale as you bend your knees to get into a sitting position. At first, stop when your upper legs are parallel with the floor, as you master the move you can dip down lower so that your hips are below your knees. Work to achieve this, don’t attempt to do it from the get-go.

Push your heels onto the floor (keep your feet flat on the floor) to lift back up.

The biggest mistake we’ve seen is people insisting on their feet pointing out to the side; please focus on having your toes facing forward.

Have you been doing these lifts wrong?