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Forum: Exercises

Post questions about specific exercises here.

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Sticky Thread Sticky: Ask an Exercise Science major anything

Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field. background in: biomechanics kinesiology exercise physiology athletic injuries all kinds of workout programming as well as advanced courses in...

y0lked‎, 07-12-2016 09:07 PM
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Yesterday, 04:31 PM Go to last post
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Sticky Thread Sticky: The Bench Form Thread

We see a lot of threads asking for bench form critiques on this forum. I feel like most of these threads are made because people don’t know how to critique their own form. They just don’t know what to look for. I’m hoping to narrow that gap with this thread. I’m not going to touch on everything,...

davisj3537‎, 09-19-2013 10:41 PM
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05-21-2018, 08:58 AM Go to last post
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Arrow Sticky Thread Sticky: The Fundamentals of the Back Squat

The Fundamentals of the Back Squat The Back Squat has often been referred to as "the King of Exercises" because it uses a great deal of the body's musculature and is therefore very efficient in making you bigger and stronger. Really, squats are a full body exercise, though most people will...

VoxExMachina‎, 03-24-2011 08:10 AM
17 Pages
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05-21-2018, 04:08 AM Go to last post
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Sticky Thread Sticky: Answers to Common Questions

Q: What exercise should I do for (insert body part here)? I don't know how to do (insert exercise here). A: Do a Search, please, before creating a thread. Also go here: Q: Should I use a full body...

VoxExMachina‎, 09-05-2009 03:46 PM
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05-21-2018, 04:04 AM Go to last post
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Sticky Thread Sticky: The 80/20 Rule for Lifting

Think, But Don't Over-Analyze When you are enthusiastic about bodybuilding, or any sport or hobby for that matter, you want to know everything you can about it. You want to know what's the best exercise, what rep range will give you an edge, how to best structure your split so that you eek out...

VoxExMachina‎, 02-19-2010 06:41 PM
19 Pages
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05-17-2018, 03:35 AM Go to last post
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Exclamation Sticky Thread Sticky: *** Deadlifting 101: Instructional videos ***

What's up deadlift people? This thread will attempt to cover deadlift basics, common mistakes, and also provide some useful information about other deadlift variations. Here is the basic overview of the classic barbell deadlift..... 8u899wRnwqs And here is Mark Rippetoe's "Lengthy Analysis...

Kiknskreem‎, 11-21-2008 07:02 PM
26 Pages
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04-13-2018, 02:36 AM Go to last post
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Sticky Thread Sticky: Beginner's Guide: 6 Basic Compound Lifts, and How to do Them

The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting...

VoxExMachina‎, 09-07-2009 09:59 AM
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03-30-2018, 04:12 AM Go to last post
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Sticky Thread Sticky: De-Load, the Overlooked Technique

Introduction: There are countless posts on the best way to train biceps, the optimum split for getting huge, how to bench press properly, or any of a million other questions on how to become bigger, leaner, or break through plateaus. But one technique that helps achieve all of these goals...

VoxExMachina‎, 01-03-2010 10:16 AM
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 55,342

Shrugging during lateral raises?

So I found that my left shoulder hurts if I don't shrug doing lateral raises. First I shrug all the way up, then I raise my arm. So this ensures the lateral delt still gets worked right?

ProgrammerHunch‎, 06-16-2018 03:38 PM
Today, 12:21 AM Go to last post
5 228

leg day frustration

hey everyone, I've been having a problem with squats, and would like some advice. Can someone give me some exercises that absolutely destroy the lateral side of quads? I have tried box squats, lunges, leg extension, etc. but I'm having a serious issue where my leg days are really only feeling...

johnwall12‎, Yesterday 10:35 PM
1 86

RANT: R.I.P. Tyrbolift

For those with discerning tastes while they soak their toes in a nice cool pool.

chazzy1864‎, 06-23-2016 10:38 AM
138 Pages
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Yesterday, 09:17 PM Go to last post
4,112 312,873

How do you cram in your workouts in your busy days?

I do not have time in my workday to exercise, so I am getting up an hour earlier or so to do it then. However I need to eat at some point before leaving for work too. I hear some opinions saying you need to eat before you exercise for energy and a better workout. Is this true? How long after...

nbrown892‎, Yesterday 06:30 PM
Yesterday, 08:58 PM Go to last post
3 123

I can't do a single pull up

I'm 18. My 1RM are 90kg Bench, 140kg Deadlift, 140kg Squat. I weight 82kg, am 6'1", and I've only been training properly (by properly, I mean correct nutrition and on a clear, structured program) for about 4-5 months. I've never, ever been able to do pull ups at all. From a neutral, straight...

ToneOverSize‎, Yesterday 11:04 AM
Yesterday, 07:11 PM Go to last post
5 130

Help with dumbell press

I recently started training again after a several year hiatus and am having trouble with dumbell form. My left shoulder was bothering me so I had my girlfriend film me so i could see what was happening. She said my body lays somewhat crooked on the bench, my left arm comes down quicker and also...

ajisgod321‎, Yesterday 04:00 PM
Yesterday, 04:26 PM Go to last post
2 118

Post Lagging body parts

I've been looking everywhere for a solution to my "middle obliques" And I cant find anything. I work them once a week, but they dont seem to get any more full. Another issue is, my upper back seems flat, I believe my teres major, posterior felt, and traps are the issue but im not sure. ...

NoCam4U‎, Yesterday 01:14 PM
Yesterday, 01:23 PM Go to last post
1 124

Do pulldowns work on your teres minor and major?

I'm a beginner and I want to know if pulldowns work on your minor and major teres?also do they work on lats too?

Massi111‎, 06-16-2018 10:20 PM
Yesterday, 12:16 PM Go to last post
2 265

What are the best core / lower back exercises

Can you guys recommend the best core and lower back exercises to be doing? I have a bad lower back that I’m trying to get back into shape. I’ve noticed pushups and planks have been helping tremendously. For example if my lower back flares up I can do push-ups and it feels instantly better. Is...

Rebuilt3‎, 06-16-2018 10:16 AM
Yesterday, 12:04 PM Go to last post
7 341

Bench Press - Upper back sore, chests feel nothing.

I used to do bench press with bad form and put a lot of strains on my anterior deltoid. After some researches and practices, I think I finally got the right form down. With proper form, is my upper back supposed to feel sore? And my chests didn't feel anything after workout. Chests used to feel...

Waosan‎, 03-07-2012 06:05 AM
Yesterday, 09:46 AM Go to last post
8 16,364

Limb and Torso Dominant : Myth?

Do people struggling to build their chest with enough volume on horizontal pressing movements actually exist? Or is it just a matter of bad form on the exercise or different volume distribution across muscle groups? My main question is, essentially, can somebody struggle to achieve chest...

IJustWantGirls‎, Yesterday 04:12 AM
Yesterday, 09:44 AM Go to last post
2 179

Fierce Five Squatting Difficulties

Presently I'm too heavy to do regular squats without risking a potential injury right now. Would it be possible to use a squat press meanwhile, until I get the strength to balance myself properly for a squat? Right now I weigh 285 at 5'11".

mejai95‎, Yesterday 06:39 AM
Yesterday, 06:39 AM Go to last post
0 163

Hard gainer calves

Help I'm struggling gaining mass in my calves. I working on them at least 3x a week. Alternate my routine from single to double leg press, sitting calves donkeyraises and standing calves raises.

ABS4me2017‎, 06-16-2018 04:30 PM
Yesterday, 02:38 AM Go to last post
4 218

Moved: Crazy work schedule

Sleepiez‎, Yesterday 01:28 AM
Yesterday, 01:28 AM Go to last post
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Hip Stability

Hi guys, Coming back from years off from a back injury caused by the way I do squats. After I got injured my physical therapist had this to tell me - My hamstrings and quads were strong, but my hip internal and external rotators were "as weak as a baby's". She said doing heavy squats in that...

kanis999‎, 06-16-2018 02:06 PM
06-16-2018, 05:16 PM Go to last post
1 178

specific shoulder exercise

hey guys ive had left shoulder arthroscopic surgery quite some years ago (5 or more). and allthough i have regained mobility, possibly even more than it was before or at least equal, in some positions i still feel weak pain. my left side is naturally weaker, and since ive played tennis a lot in...

sluzus‎, 06-14-2018 05:35 AM
06-16-2018, 03:04 PM Go to last post
4 441

Imbalanced Pull ups

Background: I'm not strong enough to do full pull ups yet. I can do ledge pull ups (up to 6 or 7 reps), but without lowering myself all the way down - sort of like half pull ups. With the proper form though, wherein I fully straighten out my body before doing a rep, I can do at most 2 reps. Any...

sphyrch‎, 06-16-2018 10:56 AM
06-16-2018, 02:30 PM Go to last post
6 192

Is this a chin up or a pull up?

I have a choice between 2 handle bar type bars and then 2 bars where my palms face inwards. I use the latter. But is it a chin up or pull up, and which is better to building arm muscles?

FrozenBeak‎, 06-16-2018 10:54 AM
06-16-2018, 01:56 PM Go to last post
4 277

Reps and two 1RM Deadlift pulls - Form check

Hey guys, could I get a critique on my form? I attached a set of 5 reps, then two 1rm pull attempts. Thanks in advance. hFsALK8ekJU A7u9-JeJyF0 ekh27kSToOk

adc0406‎, 06-14-2018 09:44 AM
06-16-2018, 01:22 PM Go to last post
10 501

Question Squat form check

Hi, I've been trying to go as low as I possibly can on my high bar squats. The way I do them now feels good, but I read somewhere about bouncing back off of your calves is bad and I just can't decide if what I'm doing is considered bouncing. Here's the video: https ://

amigregnant‎, 06-16-2018 04:47 AM
06-16-2018, 01:00 PM Go to last post
3 231

Trap pain after benching

So I used to bench with bad form (pushing with shoulders and not packing shoulders). After a few years I realised but now my front delts are much bigger than my chest as you'd expect. So now I have to make an effort and really focus on packing my shoulder blades to stop my delts from taking over......

trapcity195‎, 06-15-2018 11:24 AM
06-16-2018, 12:54 PM Go to last post
3 238

ac joint help plz

i separated my ac joint on april 19th & i never took care of it, never iced it, i didn’t really let it heal i waited like 2 weeks before i started practicing again & now i workout regularly, it’s been pretty much 2 months, do u guys think i should go see an ortho about surgery cuz this could really...

threesixx‎, 06-15-2018 01:03 PM
06-16-2018, 11:08 AM Go to last post
6 314

Rack pulls done while scraping the rack by John Meadows. Good or bad back exercise?

I actually go to the same gym John Meadows goes to in Ohio and I thought about trying them out, but then I saw scratches and lines where the paint was chipped off the power rack where he was doing his rack pulls, so I didn't do them (don't want to get into trouble). I also saw some of the paint...

redmchalo‎, 06-15-2018 07:43 PM
06-16-2018, 10:07 AM Go to last post
3 256

Unrack the barbell too low on bench press

İm doing icf 5x5 for 3 weeks. My gym was closed for 3 days so i pay anothergym for daily. My older gym have squat stands but not safety pins. This gym has safety pins for squats which i liked the most. Today i did workout b on this gym. Only peoblem i had i couldnt lock barbell under my head...

emrey09‎, 06-16-2018 08:23 AM
06-16-2018, 08:23 AM Go to last post
0 197

Deadlift progression

I was making progress on my deadlift steadily and then I moved and changed gyms. The gym I'm going to now doesn't have any plates smaller than 5lbs. I'm pretty small and trying to gain strength and size but having to add 10lbs makes it too heavy and I feel that I'm going to hurt myself. Any...

amandap1222‎, 06-16-2018 06:31 AM
06-16-2018, 06:31 AM Go to last post
0 237

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