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Forum: Exercises

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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
0 152,054

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
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02-25-2018, 07:13 PM 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 10:59 AM
22 Pages
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03-30-2018, 05:12 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 07:41 PM
19 Pages
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05-17-2018, 04:35 AM Go to last post
556 876,953

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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05-21-2018, 05:04 AM Go to last post
718 790,137

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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05-21-2018, 05:08 AM 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 11:41 PM
9 Pages
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10-17-2018, 10:05 AM Go to last post
240 570,388

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
27 Pages
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11-18-2020, 06:20 AM Go to last post
782 1,062,911

Is this a decent quick full body dumbbell workout?

Warm up with 50 pushups DB incline bench press 5 x 12 DB lying or bent-over rows 3 x 15 DB squats 3 x 15 tricep kickbacks 3 x 15 lateral raises 3 x 15 I'm a busy guy and I work out at home 3 times a week. I don't have time for anything crazy. I'm not interested in getting huge. I just want...

Liberal3lite‎, 10-29-2020 11:50 PM
10-29-2020, 11:50 PM Go to last post
0 706

Losing all strength on chest randomly. Help!!!!

So basically I train 6 days a week in the gym on a PPL split. On my chest day I do incline bench, regular bench, incline dumbbell press and flies. Usually everything is going ok with the first two exercises (some weeks I can lift heavier than others but that's normal I suppose). But when I get to...

Dream2BShredded‎, 10-29-2020 12:40 PM
10-30-2020, 04:48 AM Go to last post
3 897

Form Check Squat

I usually preform suno squats because it seems more comfortable on my knees but lately I've been going for regular squats. I never liked them because they feel so awkward for me. Leg day use to be just iso parts for me but I'm moving for more compound lifts now. How is my form? I know I could...

Zschnack87‎, 10-29-2020 12:56 AM
10-30-2020, 06:32 AM Go to last post
9 1,114

Focusing on vertical pulls as opposed to horizontal?

I train using a PPL split and I enjoy starting out with vertical pulls like the lat pulldown because I would like to get a wider back. Is there any major difference in "focusing" on vertical pulls then doing horizontal rows like an afterthought? I look back at my logs and I realized I do more sets...

Odifududix‎, 10-29-2020 11:01 AM
10-30-2020, 09:22 AM Go to last post
6 1,029

Back of shoulder pain/burning during chest and tricep lifts

I have been having pain in either my rear delt or the underlying tendons/rotator cuff for a while whenever I do chest (bench, flies, pecdeck etc) and or tricep exercises (dips and push downs but does not hurt with anything overhead). It is not a sharp pain but more of a burning feeling (not the...

gregoriocortez‎, 10-26-2020 02:32 PM
10-30-2020, 11:28 AM Go to last post
12 1,539

HR target for Wind Sprints

Working out with a friend remotely today. Going to run some wind sprints at the baseball field then snapchat them. Last time I set the sprint length around ~60 yards Opinions on target HR levels? If I Stride them hard but comfortable, I'm sure I can easily hit 160 heart rate which is like 85% HR...

NomadNA‎, 10-30-2020 09:19 AM
10-30-2020, 08:03 PM Go to last post
3 896

EZ bar curl for row?

I'm fairly new to fitness and today I just tried the bendover row with a barbell. I used an underhand grip for more Lat activation but my wrist started hurting--a sharp pain my hands. I watched some videos and saw that the EZ bar is nicer with your wrists and you still get the same results as with...

Neovictor‎, 10-22-2020 02:22 AM
10-30-2020, 11:32 PM Go to last post
4 1,618

Muscle unbalances

I recently had a heart surgical procedure done. A section of an aortic branch was pressed down, so not enough blood was getting to my left side. According to the doctor, the procedure was 80% successful, which is really good. However, after some weeks of lifting, I noticed my left chest was...

Neovictor‎, 10-30-2020 11:44 PM
10-31-2020, 07:40 AM Go to last post
3 980

Here we go again...

High possibility that there’s going to be another national lockdown here in the UK for 4 weeks but It’ll probably be extended much longer so gyms won’t be opened for a while. Seems like a national lockdown happens every time I start bulking ffs. Im going to eat at maintenance and basically...

Cautious1‎, 10-31-2020 02:32 AM
10-31-2020, 10:01 AM Go to last post
5 1,206

When to do pyramid style workout

I'm currently doing an Upper and lower split 4x a week and was training on the Fierce Five program before this for a couple of years. I can give detailed breakdown if required. I see a lot of people doing a workout which I believe is pyramid style and taking it to complete failure i.e. 5...

PixelFive‎, 10-29-2020 12:23 PM
10-31-2020, 10:11 AM Go to last post
5 1,379

My squat is going up but not my Deadlift.

Hi everyone, I run a PPL split similar to Coolcida but with deadlifts on the second leg day. I have experimented with heavy sets in the 1-3 rep range and this past month, I was able to take my max squat from 295 lbs to 315 lbs. However my deadlift has been stuck at 285 lbs x 3. If I try applying my...

Odifududix‎, 10-31-2020 11:03 AM
10-31-2020, 11:05 PM Go to last post
13 1,206

Curl / Hammer Curl - difference negligible?

Everybody knows that in theory, hammer curls work more the forearm and brachialis, while supinated grip is supposed to be the superior exercise for full bicep activation...but we all know that it often doesnt work like that in practice, that supposed shaping movements are often all the same...

drunkenmaster1‎, 10-28-2020 12:47 AM
11-01-2020, 03:30 AM Go to last post
18 2,133

Alternative leg exercise to work around lower back pain

Hi, Recently I have developed slight lower back pain thus I am changing up my routine to allow the back to rest and get back to normal for 5-6 weeks. However, this means having to stop doing Squats, Deadlifts and Hip thrust. I am training at home and have lots of weights, barbells, dumbbells and...

Jaay32‎, 10-30-2020 02:22 AM
11-01-2020, 03:35 AM Go to last post
8 1,583

Landmine press - Overhead Press alternative?

Overhead press pretty much murders both my shoulders. I got diagnosed with torn labrums in both, though they are only minorly torn. Small SLAP tear in left, small posterior tear in right. Anyway been experimenting. It seems that kneeling landmine press (one handed) is far easier on the...

ProgrammerHunch‎, 10-25-2020 10:51 PM
11-01-2020, 03:45 AM Go to last post
20 2,036

Hamstring Tightness

Hey guys. So I went many years not giving my glutes and hamstrings the attention they needed. So lately, I've been really trying to kick butt at it. (Haha. Pun) My glutes seem to working great but my hamstrings have been so bad. I use to stay away from squats and deadlifts because once I got...

Zschnack87‎, 10-27-2020 02:01 AM
11-01-2020, 08:53 AM Go to last post
12 1,978

Deadlift back pain

This is a common question that has been answered in so many places, but I've read and watched so many videos and I still have back pain when deadlifting. The pain is very bad to the point that I can't do another rep because of it, but I know that I can because I don't feel fatigued yet. So, the...

Neovictor‎, 11-01-2020 08:53 AM
11-01-2020, 01:30 PM Go to last post
3 1,178

Rack Pull Form Check

Hey guys. Sorry but another form check. Ive been branching out from my normal isolation moves and trying to do compound ones. I just want to make sure I got form down good enough. Any tips or guidance would be appreciated. Thank you. https://youtu.be/McAKGm1iDlo

Zschnack87‎, 11-01-2020 05:14 AM
8 1,215

Question Shoulder-width pull-ups ?

Hi, i have a question. I have pull-ups in my workout program, but i cant do wide pull-ups, because i have problem with elbows (injury) and it really hurts this way. Only way i can do them is really shoulder-width. I know that for lats, wider is better, but my question is, can i develop my lats even...

Skukr‎, 11-02-2020 06:10 AM
11-02-2020, 02:41 PM Go to last post
4 1,056

Question [Question] Is this the correct weight for me?

Hi. Sorry if this is the wrong section. My target is only a fit body and to build muscle. I used to weight around 127kg, but then I started jogging for a year which gets me to 65kg now. But, I have this excess skin, I think, cause when I did push up or plank, you can see things sort of fall...

daim2604‎, 11-02-2020 02:02 AM
11-02-2020, 05:51 PM Go to last post
5 1,248

Left side imbalance and only have barbell

How do I work on improving the imbalance? After reaching certain weight (poverty low) in my lifts, I tend to injure something. Mostly left shoulder. And this time my freaking right toes also. Took a week and a half off and still right toe is not better. But that’s another story (unless someone...

TryingBB‎, 11-01-2020 10:44 PM
11-05-2020, 01:10 PM Go to last post
16 1,408

Sumo deadlift good for leg hypertrophy?

I'm looking for a main heavy leg exercise. Now I hate squatting. I just cant feel my legs working very good and I was never good at them. Which means I just couldnt train them hard enough. And I tried to get good at them for pretty much 8 months now, and I decided to give them up. I love...

AndyBendy‎, 11-03-2020 11:38 PM
11-07-2020, 07:02 AM Go to last post
10 1,170

Talking Questions about Measurements

Hi there! Nice to meet you. I apologize if this isn't the appropriate forum to post in, but here we go! I'm a writer and I, while not looking to work out, want to write an accurate portrayal of a character that does. I was wondering what are some typical measurements for a 6'3" male? With...

phyllorhiza‎, 11-07-2020 06:47 AM
11-07-2020, 07:35 AM Go to last post
1 484

Ab Genetics

I know this is an exercises forum & I apologize but I was just curious if "washboard abs" aka the abs Bruce Lee had are rare, I see many people with a dip in their midsection which separates the ab muscles but havent seen many like his, would be helpful to know, thanks

LeIntocable‎, 11-07-2020 05:08 PM
11-07-2020, 06:18 PM Go to last post
2 449

Calories during running

Im trying to figure out how many calories I burn when I go jogging/ walking as Im currently bulking and want to eat back the calories... I am doing cardio for fitness/ stamina purposes. I have an app called Strava which can tell me how many miles I run and walk. I have seen that for very mile I...

Cautious1‎, 11-06-2020 06:20 AM
11-08-2020, 11:47 AM Go to last post
5 766

Weighted Close-Grip Push-Ups instead of Dips

Anyone have any experience with weighted close-grip push ups. Kind of like diamond push-ups but a tiny bit wider hand position and a more standard hand position vs. making a diamond with your hands. I decided to lose the weighted dips and add the close-grip push-ups. Hoping to build the triceps...

360365LAWS‎, 11-08-2020 02:33 AM
11-08-2020, 12:53 PM Go to last post
5 554

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