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Forum: Exercises

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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
22 Pages
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03-30-2018, 04:12 AM Go to last post
640 1,385,408

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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06-25-2020, 02:19 PM Go to last post
779 993,529

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
21 Pages
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02-25-2018, 06:13 PM 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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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
494 723,443

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: http://www.exrx.net/Lists/Directory.html http://www.bodybuilding.com/exercises/ Q: Should I use a full body...

VoxExMachina‎, 09-05-2009 03:46 PM
24 Pages
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05-21-2018, 04:04 AM Go to last post
718 723,324

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
9 Pages
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10-17-2018, 09:05 AM Go to last post
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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
0 134,604

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
196 Pages
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07-07-2020, 03:13 PM Go to last post
5,858 618,913

Should I lift if feeling DOMS?

As the title asks, should I attempt to lift even if feeling muscle aches in my shoulders, neck and back? I think that these may just be temporary from training hard everyday for the past week. Or should I just take a rest for a day or two and just do cardio and swimming? Appreciate the...

infinitefriend9‎, 04-23-2014 10:49 PM
06-24-2020, 12:38 AM Go to last post
18 5,390

Advice on dumbbell workout

Hi, With the gyms shut, I've been making do with a set of dumbbells to workout. I've been trying to stick to a day on and day off routine. Overhead Tricep Extensions - 3 sets x 15 reps x 30kg Chest press - 3 x 8 x 25kg Pressups - 3 x 12 Sevens - 3 x 21 x 17.5kg

Bobdabuilder1‎, 06-28-2020 12:45 PM
2 Pages
1 2
07-07-2020, 03:34 PM Go to last post
58 4,081

Anyone skip rope?

Been thinking about getting one as I've heard good things about it, anyone do it? Or recommend it?

Sliinkyy‎, 06-11-2020 01:36 AM
06-19-2020, 04:42 PM Go to last post
15 2,182

Beginner Muscle Imbalances

If you are new to lifting weights (only able to chest press 30 pound dumbells) is it worth trying to fix a muscle imbalance with something like chest? My left side is weaker than my right side (tris, delts, chest) and I’m worried by doing compound exercises it’s going to exaggerate this imbalance....

DiorJalebi‎, 06-17-2020 11:27 AM
06-27-2020, 07:39 AM Go to last post
6 2,021

Growing hips/side butt

So my butt is pretty square from the back and my it pretty much makes me look square from the front too. I also hold fat in my lower back which doesn’t help. However, from the side it is bubbly and perky. I have a 26 inch waist and 38 inch hips, how do I grow my hips?

Adri0124‎, 06-14-2020 01:51 AM
06-26-2020, 10:19 AM Go to last post
3 1,937

What I learned during Quarentine

So my gym closed for 3 months during the quarantine. I got real scared i was going to lose all my strength. I made it my goal to retain as much as possible with calisthenic workouts in my bedroom. SHOULDERS: For shoulders i tried doing handstand push ups. I couldn't even do 1 full range of...

DylanDude‎, 06-20-2020 08:38 PM
06-26-2020, 05:12 PM Go to last post
13 1,896

Which is better for forearms mass ?

Hello, i need advice. I was long,skinny guys, right now i have pretty decent arms (triceps,biceps) but very small forearms and it looks really bad in compare to mi bic+tric. I never did any exercises for forearms directly, but now i want to , to add some mass. As i said, i want to make my forearms...

valinor333‎, 06-18-2020 03:49 AM
07-08-2020, 08:15 PM Go to last post
12 1,877

How did you progress on rows? Heavy Rower, how did you get there?

My rows are lagging behind in strength so I would like some advice from experienced lifters. The row always seemed like a tricky excersize to progress on especially since it's so easy to cheat oneself. Which row variation do you guys prefer? Dumbbell? Barbell? T-Bar? 45°? parrallell? Strict...

I3igAl‎, 06-17-2020 06:39 AM
06-25-2020, 05:04 PM Go to last post
15 1,848

Adding Dumbbell Flys To Chest Routine

What was the effect to you chest development after adding flat and/or incline dumbbell flys to you routine. Was it: a) very little effect b) affected certain areas a little or slightly improved shape c) made a major difference in the size of your chest. Arnold said it is c. In Education...

oldguy1961‎, 06-14-2020 05:46 AM
06-26-2020, 11:01 AM Go to last post
9 1,847

Double Underhanded Deadlifts

Has anyone ever done these or is there a different name for them? I have been finding myself having to use a double underhanded grip lately for jobs and wanted my workout to be more relevant to what lifts I would be doing in life. Such as lifting concrete slabs, taking down racks in warehouses and...

TheJoseph1987‎, 06-03-2020 08:00 AM
07-03-2020, 02:36 PM Go to last post
9 1,745

Uneven shoulders

My shoulders are uneven and I do not know what is the problem and how to fix it. Can someone help me out?

pr3ssa‎, 06-07-2020 10:52 AM
06-26-2020, 03:51 PM Go to last post
3 1,745

Lightbulb Best exercises for hand/finger/grip/wrist/forearm

Hello, I'm looking for great hand/finger/grip/wrist/forearm exercises. Right now I do wrist curls (and reverse wrist curls) but what else is there? I need more. Is there a way to target more muscle groups individually, or in groups? I want a more complete total hand/fingers/grip/wrist/forearm...

GeminiBusiness‎, 06-18-2020 08:14 PM
06-28-2020, 09:20 AM Go to last post
6 1,715

Replacement for Gironda dips?

So, for years and years and years I could not get my chest where I wanted it. I tried it all- every version of press, fly, push up, you name it. Wide, narrow, inclined, declined, light, heavy, incanting to all the gods old and the new. Crap. Several years ago I decided to give chest dips another...

BigBrother70‎, 06-15-2020 10:08 PM
06-22-2020, 02:03 AM Go to last post
11 1,663

What to do about my chest?

Hi Everyone, I just started lifting again about two weeks ago and I just want to make sure that I add exercises to my program that will help to define my chest more. Do you have any advice? I don't have access to a gym, but I do have some equipment at home. My equipment includes a bench that can...

jwar64‎, 06-18-2020 11:42 AM
06-25-2020, 06:37 PM Go to last post
11 1,652

Post Looking for alternatives..

Hi all, Not new to the gym but due to Covid, i have had forced time away, like a lot of us have. Unfortunately, with a new child i have had no motivation to work out at home. While away, i was diagnosed with lumbar region arthritis - not a bad effort for a 40 year old but life goes on. But...

PE10‎, 06-19-2020 06:33 AM
06-26-2020, 11:17 AM Go to last post
6 1,639

Poll Poll: What is your best lat builder exercise?

For me, it is heavy dumbbell row. Pull up comes second

UnkleDolan‎, 07-02-2020 03:11 AM
07-07-2020, 08:03 AM Go to last post
21 1,596

Unhappy Super new, obese and wanting to improve.(serious replies only please)

Hi guys. I was looking through some of the workouts, trying to find some things I'd be able to do to lose some of this weight and It's really upsetting for me. I have a really bad back so push-ups, planks and doing anything on a hard surface that I have to lie on my back for really hurts. Walking...

Hakumei94‎, 06-28-2020 03:49 PM
07-04-2020, 03:15 AM Go to last post
14 1,590

Push up form for chest emphasis

What's better, wide hand width or slight elbow flare? I find that I can't do a combo without joint pain. They both feel about the same. Edit: are you... Supposed to keep them flared out for wide push ups? That's weird, it feels a bit like my shoulders are in danger. Strange that I'm able to...

Xpiro‎, 06-17-2020 04:51 PM
06-26-2020, 11:08 AM Go to last post
6 1,588

My OHP is super weak compared to my bench.

I'll start with saying that I never really did standing OHP, and have been neglecting hitting shoulders directly for a couple years. But since covid I got a home gym and for the first time have been following more of a powerlifting program. For bench press I can do 5 sets of 3 reps with 275. But I...

Unstumpable‎, 06-27-2020 08:20 AM
07-02-2020, 07:56 PM Go to last post
11 1,588

Bodyweight exercises

I just read that doing handstand pushups is very good for the shoulders and core and target a wide range of muscles, its quite an effective upper body exercise. I'd like to know if there's something similar that'd cover my lower body. Something which if I do regularly with handstand pushups will...

rcivm‎, 06-17-2020 01:47 AM
06-25-2020, 11:48 AM Go to last post
8 1,562

Corrective Exercises for Posture

I'm looking for some corrective exercises for my posture. In order of severity, I have some level of each of the following: - Rounded shoulders (moderate-severe) - Anterior pelvic tilt (moderate) - Scapular winging (minor-moderate) I have looked up corrective exercises for these issues,...

Yefo‎, 06-07-2020 10:33 PM
06-25-2020, 06:54 PM Go to last post
6 1,531

Question Lower Front Leg Workout To Balance Large Quads

I do cycling, as hobby, and I developed quite good quadriceps (they look bigger compared to rest of my body). My hamstrings and calves don't look weird. I do RDL and Calf Raises for these. However, I have small ankles (for reference, I have proportionally small wrists and 42mm watches are large...

gezelligee‎, 06-16-2020 06:20 AM
06-20-2020, 04:50 AM Go to last post
15 1,511

How to do a pull up?

I have lost so much Weight but can’t seem to go enough pull up. I can do 2 at a time but not in good form so what would help me? I do push ups and dips. I just started lifting weights again since I can go to the gym.

helpmeout1‎, 06-21-2020 07:25 AM
06-26-2020, 03:31 PM Go to last post
9 1,440

Knee pain

Went for 165x5 first five went alright and then after the sixth one my knee just got sharp pain I don’t understand this I did 185x2 last week and I felt fine I’m using wraps and lifting shoes Noticed this pain months ago but this just happens all of a sudden Changed my othotics no difference...

bheast69‎, 06-08-2020 01:28 PM
06-13-2020, 08:35 AM Go to last post
5 1,405

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