No, we're not talking NCAA basketball! Put the giant foam finger away! We're talking about the big four muscle building movements. There are entire workout programs that do nothing but these four barbell lifting movements. They also have a very high potential for injury if you don't do them properly. Today's challenge has three phases:

1. Watch the videos to familiarize yourself with the movement so if you ever do them in the future you don't hurt yourself.
2. Use modified versions of these exercises with machines and/or dumbbells.
3. If you absolutely know how to do these, have done them before and your form is good, then go ahead and use a barbell and do the exercises.

Bench Press:
http://www.youtube.com/watch?v=iMq1rTaErMc
http://www.youtube.com/watch?v=Kauc-9Dl4fc
http://www.youtube.com/watch?v=SQutODgl2J4

Squat:
http://www.youtube.com/watch?v=kawBY5p29fQ
http://www.youtube.com/watch?v=PCWLs1jTOVE

Deadlift:
http://www.youtube.com/watch?v=MX8jgCFXYTU
http://www.youtube.com/watch?v=Syt7A23YnpA


Overhead Press/Weighted Press/Military Press:
http://www.youtube.com/watch?v=SAXPJ3PfdyY
http://www.youtube.com/watch?v=TtTEMRse54g
http://www.youtube.com/watch?v=VkY9aa3okxw

If you're going to actually try them for the first time BE VERY CAREFUL! Don't put too much weight on. If it's your first time just use the bar or bodyweight. If you do them wrong you can really hurt yourself. They're excellent exercises, but you need to be careful.