Key Points: 1) Adjust the bench angle and barbell height for an incline press. 2) Maintain “5 points of contact”: (1) Head; (2) Shoulders; (3) Pelvis/Gluteus: (4) Left Foot; and (5) Right Foot. 3) Lower the barbell while maintaining the wrist over the elbow. Be sure to keep the upper arms in a 45-degree angle …

Presenting our Officer of the Year Award to Jon Goins, who recently promoted to Battalion Chief. Company officers are responsible for providing direction, support and guidance to their crews every day. They are the ones ensuring the department responds to emergencies quickly and safely. Because they are first-in to our incidents, they make the greatest …

Key Points: 1) Position the J Hooks (J cups) just below shoulder height. 2) Grab the bar just outside of shoulder width with an overhand grip. The feet should be approximately shoulder width apart. 3) Brace the core and maintain a flat lower back as you unrack the barbell and step away from the rack. …

Key Points: 1) Position the specialty bar for a HIGH handle deadlift. 2) Stand upright with the feet approximately hip width apart. 3) Begin the movement by hinging at the hips and slightly bending the knees to grab the handles. 4) Actively pull the shoulders back to engage the lats; and brace the core. The …

Key Points: 1) Maintain “5 points of contact”: (1) Head; (2) Shoulders; (3) Pelvis/Gluteus: (4) Left Foot; and (5) Right Foot. 2) Lie flat on the bench and set your hands just outside shoulder width apart. 3) Set your shoulder blades by pinching them together and driving them into the bench. 4) Unrack the barbell …

Key Points 1) Begin the exercise by setting the barbell just below shoulder height and loading the weight you want to use. 2) Using a staggered stance, place the bar so that it is resting on the upper back muscles. The bar should not be placed on the back of the neck. 3) Unrack the …