Military Muscle: Tips from Bob Thomas to avoid injury and get the most out of 4 popular lifts

For the best results when lifting, you have to have proper form. Bob Thomas writes in this week's Military Muscle column about common errors in these 4 popular lifts:

Poor lifting technique can lead to mediocre results at best and injury at worst. My mentor Don McKeen taught the following techniques to get the most out of these popular exercises.

Click over to OFFduty for the proper form for the Arnold press, back squat, bench chest fly and bench tricep extensions.

Army 2nd Lt. Alan Adkisson, 23, is a military intelligence officer who will complete Airborne School at Fort Benning, Ga., before going to Fort Bragg, N.C. Adkisson, a certified personal trainer, studied at the University of Texas. In these pictures, he's working out at Vida City Vista in Washington, D.C.

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