Basketball Strength Training Program Tips

• Bench Press - Lay flat and keep your butt down. Push the weight up off your chest and back toward the spotter. Grip should not be too wide or too tight.
• Bent Over Rows - Assume a low stance, bent over slightly with head up. Pull the weight up toward you.
• Curls - Keep the elbows close to the body for a full range of motion. Lean against a wall to help keep the back straight.
• Lat Pulls - Use a lat machine for this exercise. Pull-ups and chin-ups are a good substitute if you don't have access to a lat machine.
• Squats - Place the bar across the shoulders, not the neck. Feet should be a little more than shoulder-width apart, and the back should be straight. (Use a weight belt for additional back support.) Use a chair at first to touch your butt to (do not sit), and then go back up. A leg press machine can also be used for this exercise.
• Leg Extension - Use the leg extension machine, or have your partner provide resistance.
• Leg Curl - Use the leg curl machine, or have your partner provide resistance.
• Triceps - Use the triceps machine, or use free weights. Lay on your back and bring the bar back toward your nose, then push it out.
• Dips - This works the triceps if you are unable to get to a machine or free weights.
• Sit-ups - Perform with knees bent slightly, also rotate your body to work your sides.