8 Gym Exercises (YOU'RE DOING WRONG!)

TL;DR

Correct these common gym exercise mistakes for better results.

Transcript

we've all seen that guy in the gym bench pressing a ton of weight with hardly any range of motion or the spotter that rips the weight off on every rep even when his help is completely not needed or the guy doing bicep curls looking like he's trying to do the limbo even though you might have laughed at these guys and their terrible f... Read More

Key Insights

• Lunges should be performed with feet slightly less than hip-width apart to prevent excess knee stress and maintain balance.
• Parallel bar dips should not be done on a bench to avoid shoulder impingement; focus on full range of motion.
• In chest presses, elbows should be about 75 degrees from the body to avoid shoulder strain and maximize chest engagement.
• Cable flies should avoid hyperextending the shoulders; keep elbows slightly bent to target the chest effectively.
• Bent over barbell rows should maintain a neutral spine with chest out to prevent lower back injuries.
• During cable tricep extensions, lock elbows to the ribs and lean slightly forward for full tricep activation.
• In lat pull-downs, avoid excessive swinging and aim to bring the bar to the upper chest for effective lat engagement.
• For skull crushers, keep elbows close and target the forehead to focus on the triceps without involving the lats.

Questions & Answers

Q: What is the common mistake people make with lunges?

A common mistake with lunges is lunging in a straight line with feet directly in line with each other, resembling a sobriety test. This can lead to imbalance and excess stress on the knees. Instead, feet should be planted slightly less than hip-width apart to maintain proper form and effectiveness.

Q: Why should dips not be performed on a bench?

Dips should not be performed on a bench because it locks the hands behind the back, placing the shoulders in an unnatural position that can cause impingement. Instead, using parallel bars allows for a more natural arm position, reducing the risk of shoulder injuries while performing dips.

Q: How should elbows be positioned during chest presses?

During chest presses, elbows should be positioned about 75 degrees away from the body. This positioning helps avoid excessive pressure on the shoulder and rotator cuff, ensuring that the chest muscles are effectively engaged. Proper elbow placement is crucial for maximizing the benefits of chest presses.

Q: What is the correct form for cable flies?

In cable flies, it's important to avoid bringing arms too far back, which can hyperextend and injure the shoulders. Elbows should be slightly bent, as if hugging a wide tree, to maintain tension on the chest. Retracting shoulder blades and sticking the chest out also help in targeting the chest effectively.

Q: How can one prevent lower back injuries during bent over barbell rows?

To prevent lower back injuries during bent over barbell rows, maintain a neutral spine by sticking the chest out and squeezing shoulder blades together. Avoid forward rounding of the spine. Keeping the head up and sticking the butt out can also help maintain the natural lumbar curve and prevent back strain.

Q: What is the proper technique for cable tricep extensions?

For cable tricep extensions, elbows should be locked tightly to the ribs to prevent swinging and to avoid engaging the lats. Lean slightly forward for a full range of motion and better tricep targeting. This positioning ensures that the triceps are effectively worked without unnecessary involvement of other muscles.

Q: What are common mistakes in lat pull-downs?

Common mistakes in lat pull-downs include excessive swinging and pulling the bar too low. These errors can lead to lower back injuries and ineffective lat engagement. Instead, position yourself under the bar, stick your chest out, and aim to bring the bar to the upper chest without using momentum.

Q: How should skull crushers be executed for maximum tricep engagement?

Skull crushers should be executed by keeping elbows close together and targeting the forehead on each rep. Avoid flaring elbows out or bringing the bar behind the head, as these can involve the lats and reduce tricep activation. Proper shoulder blade retraction is also crucial for maintaining focus on the triceps.

Summary & Key Takeaways

• The video addresses common mistakes in eight gym exercises, emphasizing correct form to effectively target muscles and prevent injury. The exercises include lunges, dips, chest presses, cable flies, bent over rows, tricep extensions, lat pull-downs, and skull crushers.

• For lunges, the video advises maintaining feet less than hip-width apart and avoiding knee contact with the floor. Dips should be done on parallel bars with full range of motion, and chest presses require proper elbow positioning.

• The video also highlights the importance of avoiding excessive shoulder strain in cable flies and maintaining a neutral spine during bent over rows. Proper form in tricep extensions, lat pull-downs, and skull crushers is essential for targeting the intended muscles.