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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 10:07 PM
23 Pages
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Yesterday, 06:25 PM Go to last post
677 99,501

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 10:59 AM
22 Pages
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Yesterday, 04:41 AM Go to last post
637 984,249

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 04:46 PM
24 Pages
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11-09-2017, 08:43 AM Go to last post
712 374,433

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 08:02 PM
26 Pages
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10-30-2017, 04:04 PM Go to last post
754 603,216

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 11:16 AM
21 Pages
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10-24-2017, 07:19 AM Go to last post
612 526,119

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 09:10 AM
17 Pages
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10-24-2017, 06:04 AM Go to last post
486 373,233

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 07:41 PM
19 Pages
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10-21-2017, 11:48 AM Go to last post
551 451,574

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 11:41 PM
8 Pages
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10-21-2017, 12:06 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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 46,021

Can't deadlift properly

So I've been lifting for about 3 years and while my form has been overall terrible the one exercise I can never master is the deadlift. Getting the bar off the ground is impossible without putting all the pressure on my back during the initial lift and when I've got it up I can't get it full...

Exostrike‎, Yesterday 06:45 AM
Today, 07:29 AM Go to last post
9 246

Arms not symmtrical, help guys

Hey guys what's up. I have recently started to lift weights. It's been 3 months now. I'm working out at home with a couple of dumbbells. I'm having a problem with my biceps and I've asked help from all my buddies but no one seems to know what the cause of my problem is so I hope you guys...

noobdoc‎, Today 05:04 AM
Today, 07:16 AM Go to last post
3 104

Is this way good?

I go to the gym like 4 times a week and have good food, but the problem is that i skip workout days because i am in college and have a part time job so it is a little bit busy schedule is that okay to happen or bad, btw i gained like 2 kilos of muscle mass in 3 Months is it good?

ezzoman‎, Today 03:27 AM
1 114

Not feeling sore.

So, I have never trained seriously before (except sports through middle school and early high school, but never weight training). My first workout made my muscles sore as hell. My biceps felt like they were about to explode, my triceps were dead, and I couldn't even get my arms up to my head to...

punyguyfeelsbad‎, Yesterday 11:50 PM
1 117

RANT: R.I.P. Tyrbolift

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

chazzy1864‎, 06-23-2016 11:38 AM
108 Pages
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Today, 01:59 AM Go to last post
3,238 254,026

Shoulders will not grow at all!

Hello & sorry for the long thread. I have been training now seriously for around 9 months. For the last 2 months I have been following the PHAT routine 5 days a week which I am really enjoying. I have always had shoulders that refuse to grow. So, for the last 11 weeks I have tried training my...

bflare78‎, Yesterday 07:05 AM
Today, 01:55 AM Go to last post
8 208

Why is my deadlift so much heavier than my BB bench?

OK, so barbell flat bench press is a staple exercise for me. But the problem is, I'm really weak at it. My typical set after warm-up is 3x10x35kg. I started deadlifting a month or so ago, and I'm already doing 5x5x115kg. I know I'm not a stellar strongman on either of these exercises, but it seems...

jco25‎, Yesterday 07:29 AM
Yesterday, 11:56 PM Go to last post
3 229

Can I add chest isolations to Fierce 5?

So, my progress has been pretty linear with all my lifts! EXCEPT MY ****ING BENCH Like, I started off at 135, then went to 140, and then 145... and then one day, randomly, seemingly for no reason, I could barely get through my warm-up. And had to drop to like 130 just to get through. Then, my...

Cani687‎, 11-20-2017 08:56 PM
Yesterday, 11:52 PM Go to last post
24 490

Feedback on Dumbbell Bench Press Technique (video)

Hi all! I'm fairly new to lifting and was wondering if I could get some feedback on my Dumbell Bench Press (see videos below). Any feedback - constructive, critical or otherwise - is more than welcome W2eU_AtG5vA fV9LyXfUpOI

RohShank‎, 11-21-2017 10:20 PM
Yesterday, 07:29 PM Go to last post
2 183

'Lower' quad isolation?

Hi, start off by saying I know there is no such thing as a lower quad, but i'll explain why i'm asking this. Don't have any pics so hopefully you'll understand my explanation. Basically my issue is my quad development does not look the same as pretty much anyone else i've seen. Don't know...

sjohn44‎, Yesterday 08:23 AM
Yesterday, 07:01 PM Go to last post
5 156

Non-dominant arm getting a bigger pump? Why?

Having a bit of trouble, I'm finding in my workout, specifically chest+tri, my left arm feels a really great burn and pump whilst my right feels almost nothing. I tried doing single arm tricep extensions and found i could do more reps with my right arm but still didnt feel a burn like the left....

rigged089‎, Yesterday 04:47 PM
Yesterday, 05:33 PM Go to last post
2 131

Need some Advice.

Hello! This is my first post on this forum. I hope that I can get some guidance in some way. I'm returning to the 'gym life' after 2 months. I currently am 6'2";21;269lbs. I have planned my meals, all homemade (preferred). Anyhow, I need to setup a mindset of what I'm going to be working out....

Adize‎, Yesterday 04:29 PM
Yesterday, 04:29 PM Go to last post
0 62

Tricep exercies for long head with free weights and pulldown attachment

Hey all, i am trying to build the back of my triceps for the long head. I work out at home with free weights, and my equipment consist of barbell, dumbells, tricep bar, and lat pulldown attachments. Thanks!!

Cguy444‎, Yesterday 03:34 PM
Yesterday, 03:34 PM Go to last post
0 114

What I do for my weight loss?

Hi everyone! I am 30 year old, Height 5 feet 5 inch and my weight is 110 KG. I am very upset from my weight. Recently I have joined GYM and do exercise but not effect on my weight. Please suggest me shall I do.

commoncelebrity‎, 11-14-2017 11:24 PM
Yesterday, 12:35 PM Go to last post
10 456

How to Break Through Bench Press Plateau?

I do the fierce 5 novice program, which entails me to do 3x5 bench press 2 times or once a week, as an exercise that is part of a full body workout. I've been stuck at a 115 pound bench press (Terrible, I know) for a few months. I usually do 3x5, but on the third set, I can manage to get 7 reps...

Reznovan‎, Yesterday 07:50 AM
Yesterday, 11:16 AM Go to last post
4 196

Romanian DL - barbell leaning to one side

My gf has recently been going gym with me and this problem recently occurred the other night. So basically the bar is suppose to look like | from birds eye view but it looks like \ when she goes up. The bar slightly leans more towards one side of her body rather it being straight, the bar...

randyyle‎, Yesterday 01:26 AM
Yesterday, 07:27 AM Go to last post
4 223

Barbell Squats on Deficit - Deload before or after failure?

Simple version: Do you keep doing squats till you absolutely fail to get bar back up before deloading? Long version: I just started weight training about 3 months ago, eating at a deficit, trying to lose weight and get in shape. Following a program called Greyskulls Lifting Program. I'm male,...

Kalagaraz‎, 11-21-2017 10:38 PM
Yesterday, 07:08 AM Go to last post
3 202

Question How can I increase my chin up reps?

I would appreciate some advice on increasing my chin up reps. I can do around 15 now but I seem to hit a wall. Soo any advice would be great 😃

Wendell100‎, 11-20-2017 01:19 PM
Yesterday, 06:37 AM Go to last post
5 341

So I bought Lifters..

Do you guys think it helps me eliminate my butt wink? I think it's pretty much gone. Just want to be sure before I go heavy, since I used to be a half rep squatter. Iv done a ton of mobility and flexibility work also. I'm pausing the rep at the bottom to see if I have butt wink. It's kind of hard...

Ralph0905‎, 11-20-2017 05:42 PM
Yesterday, 06:03 AM Go to last post
8 460

Front Squats

Can anyone give me some tips on proper form for front squats? Where exactly do you rest the bar? Do you keep your arms crossed or your hands flipped back to stabilize the bar? Any tips or good tutorial videos much appreciated! - Tom Leventhall

TomLeventhall‎, 11-20-2017 04:56 AM
Yesterday, 05:50 AM Go to last post
7 352

Squat Form Check Please!

Here is a video of my last set of squats from this morning. Any thoughts or tips are appreciated. I think my back is rounding a bit at the bottom of my squat (butt wink?) - do you agree? I'm going to check into some of the other threads for recommendations for fixing this. Thanks in advance!...

Imp81318‎, Yesterday 05:49 AM
Yesterday, 05:49 AM Go to last post
0 135

Question Sore glutes

I trained legs 2 days ago, I finished with abductor burn out and my glutes are still sore. Should I do legs again today or rest ?

israa7‎, 11-21-2017 12:27 PM
Yesterday, 04:12 AM Go to last post
2 207

I tried to do bench press to chest but...

I'm 6 feet tall with pretty long arms and when I do bench press I go until my elbows are 90 degrees but I'm starting to go a little lower than that now. I think the bar is about 2-3 inches off my chest. Today I tried to go to my chest, I think I only went half an inch away, and I didn't like how...

BlueBird55‎, 11-20-2017 05:07 PM
11-21-2017, 11:26 PM Go to last post
10 404

Upper pectoral imbalance

BigRowbin35 here! I have been working on my upper pectorals trying to create a proper balance with other aspects of the chest. Some progress has been made, albeit more of this muscle complex needs improvement. I've changed my chest workout by training the upper pecs first when my energy is...

BigRowbin35‎, 11-21-2017 10:06 PM
11-21-2017, 10:53 PM Go to last post
1 119

Please Help me with my Clean and Jerk Form, It Sucks! What do I need to change?

Im just getting into Olympic Style Lifting like the Snatch and Clean & Jerk. But before I start practicing and doing higher weight I want really good form first. Below is a video of me doing a Clean and Jerk to the best of my abilities from watching youtube. I know its pretty bad, but what needs to...

jacoberger‎, 11-21-2017 10:03 PM
11-21-2017, 10:03 PM Go to last post
0 87

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