Air Force PT Test Standards

Official Information on the 2023 Air Force PT Test


The Three Most Basic Exercises

What are the three basic exercises? Regardless of your work out intent, regiment or body type. The three basic exercises are the benchpress, deadlift and squat. They are also called the classical or polyarticular exercises and should be some of the first exercises masterd. Such exercises aim to train the entire body, the development of muscle memory and training of muscles. The person himself gets the opportunity to learn the technique of doing the exercises, gradually gaining muscle mass. These three basic exercises are therefore called polyarticular, which allows you to use a lot of joints and muscles.

The Bench Press

The question “how much do you press?” is prevalent in gyms. And this is no accident. The bench press is one of the basic multi-joint exercises that is to include in the beginner training complex. Done correctly the bench press correctly trains the pectoral muscles; therefore it is one of the favorite exercises of athletes. With the regular performance, it will actively train the chest, triceps and the entire shoulder girdle.

Major mistakes
The main thing in the bench press is the correct technique for doing the exercise. It is always a bad idea due to an attempt to move to more weight than you can squeeze. In short, we need regularity, so we should start with what is really within our power. Regarding the grip – many say that its width should be equal to the width of the shoulders. But it really all depends on which part of the pectoral muscle you want to load more. Try to keep your elbows horizontal to the floor in the lower phase of the exercise.

If you accidentally missed training in the gym, you can easily catch up at home.  The bench press will replace the usual push-ups. At the same time, you can place hands in different ways: first narrow, then shoulder-width wide, then more widely. You will feel how the load moves from one muscle group to another. Also, as a second alternative, you can also train with the sitting dumbbell.

The Back Squat

When performing a squat almost, all the muscles of the lower body are involved to include:

  • Hip muscles
  • Soleus
  • Quadriceps
  • Buttocks
  • lateral wide

Get help from an instructor or experienced work out partner before performing a squat for the first time.  This instructor can help you with the following issues.

  •  squatting, rise on their socks
  • slouch back carry weight on the toes
  • Not getting into a full squat
  • Moving out of the squat too quickly

To do a proper quat the feet should be on the floor, the back is straight, and the weight will go on the heels. To keep the balance, you need to look at one point in front of you.

Tip! At first, pancakes or short pads can be placed under the heels to relieve stress on the gluteal muscles and increase it on the hips.

The Dead Lift

The Dead lift takes a bar from the ground to a standing position. Due to the amount of weight this is a challenging, exhausting, but at the same time useful exercise. When performing deadlifts, almost all muscles are involved, but the largest load falls on:

  • Back Muscles
  • Buttocks
  • Thigh muscles (anterior and anterior surface)
  • Quadriceps

Performing this exercise in the correct technique is essential. It will help not only to distribute the load correctly but also to avoid injuries.
The shoulders should be back, the head is up, the pelvis is down and low enough, the loin is arched. Lift the bar smoothly and evenly. As soon as the bar has passed the knees, you should straighten up and minimize the shoulder blades.

When you have completed the deadlift don’t Drop the bar; lowering should also be smooth. Beginners are encouraged to perform deadlift only under the guidance of an instructor.

About the author: Melisa Marzett practices sport, yoga, and meditation, travels a lot, reads books and watches movies along with documentaries. She works for as a freelance writer and the author of guest posts with more than five years of experience.

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