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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
32 Pages
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Yesterday, 06:31 PM Go to last post
959 152,311

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
8 Pages
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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
494 420,845

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
556 500,548

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
756 670,888

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
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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
21 Pages
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02-25-2018, 06:13 PM Go to last post
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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 57,712

Working out and Rock climbing

Ive recently started working out far more consistently in hopes of gaining segnificant weight. Currently I go to a rockclimbing gym after work, rock climb for awhile and then do a set of exercises in the gym. I usually rock climb for about an hour then do 30 to 40 minutes in the gym. I dont know...

iem16‎, Yesterday 10:08 PM
Yesterday, 10:47 PM Go to last post
1 58

upper traps

Ive been doing some research.. the upper fibers of the traps run horizontally so some claim machine rows or seated rows would be better for trap hypertrophy mixed with an isometric stretch exercise (deadlift, farmer walks, power shrugs) rather than regular shrugs.. anyone have experience with this?

feiajii‎, Yesterday 04:31 PM
Yesterday, 10:20 PM Go to last post
1 126

Help Building Muscle

I’m 15 years old and am a male. I would like to build muscle mostly in my chest as I have gynocomastia which I hope will go away as I become an adult. It has been very hard for me as I do not take my shirt off in the change room at school I or my gym shirt on and take it off underneath. I use to be...

JustinSmith15‎, Yesterday 08:44 PM
Yesterday, 08:44 PM Go to last post
0 148

Why is this happening?

not particularly an exercise question but i apologize in advance if this is in the wrong place. So basically every time i perform a dumbbell bicep exercise (usually happens more with hammer curls/incline curls). My left arm will go numb (like pins and needles) and ill try to go close to failure...

seanovenden1‎, Yesterday 06:12 PM
Yesterday, 06:21 PM Go to last post
1 104

How to focus the lower traps instead of the lats in compund and isolation exercises?

Hello guys. I am trying to focus lower traps but lats do most of the work in compound exercises. I can feel scapula depression but lats overwork. For example pull up. The reason isolating the lower traps is my upper trapezius is genetically strong and tend to overwork.I need to strong lower...

Valyria‎, Yesterday 03:03 PM
Yesterday, 03:05 PM Go to last post
1 88


do you think rows on a cable machine can build decent muscle? I have lower back issues so I have to resort to seated machines. I have one that's a cable and one that's a midrow hammer machine. I really like the cable machine more but the max weight is somewhere around 290 i'm not sure if that is...

feiajii‎, Yesterday 12:50 AM
Yesterday, 02:59 PM Go to last post
3 205

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
142 Pages
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Yesterday, 02:56 PM Go to last post
4,241 327,297

Cool Strong forearms

Hi all, I want to develop more my forearms, in terms of strenght and size, so I can develop a stronger grip which would aid the main lifts, I was thinking on doing some exercises that target directly my forearms on my rest days or maybe at the end of my workouts, but I don't know which exercises...

sgarciac07‎, 07-18-2018 07:46 PM
Yesterday, 02:48 PM Go to last post
7 318

Are Barbell T bars good?

Hello, I workout at home so I can't use a T-bar machine, so I tried mimicking the same movement with an olympic barbell with one end against a corner of the room and then adding weight to the other end. I stand with the bar between my legs, grip the bar like I'm gripping a rope for tug of war,...

ManOfGod2012‎, 07-18-2018 06:42 PM
Yesterday, 01:08 PM Go to last post
12 321

Barbell Rows form check

Title, just wanted to make sure I wasn't cheating the exercise or performing it in a way that's harmful. Thanks all! XZ5rbHqpsUY

Cshall98‎, 07-18-2018 10:45 AM
Yesterday, 12:55 PM Go to last post
4 214

Good morning form check

Trying toget back to doing my gms

Davinci515‎, Yesterday 11:08 AM
Yesterday, 12:34 PM Go to last post
3 149

Advice for keeping forearms verical for bench?

I have recently recorded myself bench pressing and I noticed that my elbows seem to go behind the bar on a few reps as I lower the weight. I have no issue keeping an arched back, retracted scapula, and an “arc” bar path as I press the weight. However, I have an issue keeping the forearms vertical...

Azkrak‎, 07-18-2018 09:27 AM
Yesterday, 11:00 AM Go to last post
14 398

Stuck at same weight on bench press

I’m currently on the fierce 5 routine p, but I can’t seem to raise the weight on the bench press and incline or I wouldn’t be able to finish it. I’ve been stuck like this for 6 months even before fierce 5.... I never get sore when I work out but I’m still gaining, my chest looks small and I’m...

Novii‎, 06-29-2018 05:03 AM
Yesterday, 10:30 AM Go to last post
9 671

Question Am I deadlifting or squatting off the floor?

Video: How's my form? I watched a bunch of instructional videos and felt that I wasn't doing it correctly. The video above is my attempt to do more of a hip hinge and less of a squat. Sorry I can't post links yet.

LaserCop1988‎, 07-18-2018 07:36 PM
Yesterday, 08:29 AM Go to last post
8 252

How to get in this Shape ?

Hi Professionals of body building . I want to get in this shape so bad. I attached a picture of the shape in the attachments. I want my shirt to be fit like the one on the picture. Do i have to do a lot of pull ups , chest dips , shoulders , etc ? . i'm still confused. I would appreciate your...

rashad2626‎, Yesterday 02:18 AM
Yesterday, 05:43 AM Go to last post
1 262

Can you please give your views on my bicep routine?

So previously I used to perform 6 different exercises for biceps and I used to perform 3 sets of each, but later I realised that I'm over training my biceps. So I switched to this bicep program:- Day 1:- Incline DB curls (long head, 3 sets), Hammer curls (brachialis, 3 sets) Day 2:- 21s...

aryanmj‎, 07-14-2018 11:58 PM
Yesterday, 05:20 AM Go to last post
24 1,011

DL form check This is my second time doing DL soo I need help

NitroDaxs‎, 07-09-2018 05:36 AM
07-18-2018, 09:52 PM Go to last post
7 630

weak forearms

Hi, I have a little issue which I am looking an advice on. I am 6'2, 200 lb, not a skinny guy in general. My upper arms, triceps and biceps look big. But my forearms and wrists are super weak and small (wrist is about 13 cm in diameter which is super small). I ve been working out for quite a...

DerWizard‎, 07-18-2018 08:44 PM
07-18-2018, 09:50 PM Go to last post
5 173

Front squat, how much wrist pain is normal?

I'm 6ft 148lb, been front squatting for the past few months, rn at 185lb 5x5, adding 5lb once every one or two weeks, hitting legs once a week. That said, the clavicle pain from bar I got used to it, I don't mind anymore, but I'm wondering about wrists. It definitely is not as painful as the...

Minyoungk‎, 07-10-2018 09:41 PM
07-18-2018, 09:48 PM Go to last post
18 916

I did not add weight on the last set of EZ Barbell Curl. Is it not ok? Any advise?

I was not sure if I should add weight on the last set. 10 kg – 6/6 reps 15 kg – 5/6 reps (Actually it was 5.5, I was not able lift it up) 15 kg – 4/6 reps (It was supposed to be 20kg but it was like 1 RM when I tried) I think this is not ok but when I lift 20kg I was like...

remdroid‎, 07-16-2018 08:48 PM
07-18-2018, 09:35 PM Go to last post
8 442

Working Out 🏋️

Hey Guys, New to the site here and looking for advice. I’m 27, 5’11 and weigh 185. I’m wanting to add muscle mass and get myself into better shape. I’m not sure what my BF % is, but I’m guessing I’m around 20. I have lifted weights before but never really been that serious about it. I’m...

MarcoCollins‎, 07-18-2018 07:39 PM
07-18-2018, 09:13 PM Go to last post
5 165

Eblows flared or tucked in?

When doing military press, the elbows are in front when you lift. But when doing shoulder press with dumbbells and we flare the elbows out, the focus shifts to side delts. Whereas in barbell press with elbows tucked in, the front shoulders do more work. Am I correct in this? This has been my...

bodyartt‎, 07-18-2018 07:56 PM
07-18-2018, 08:08 PM Go to last post
1 226

Not Feeling any Exercises in Chest

I have been working out for 2 months now, and have seen good growth overall, everywhere except my chest. I never feel my chest working when I do dumbbell bench press, incline dumbbell bench press, nor dumbbell flies, all of which target the chest. I rather feel most of the work in my biceps (and...

ripper529‎, 07-18-2018 07:37 PM
07-18-2018, 07:41 PM Go to last post
1 120

What's the best free weight workout for a wider upper back / wider lats?

I want wider lats to get that "cobra" look. I only have dumbbells and barbell with weights. I do barbell rows but from what I've read, they're mostly good for a thicker back.

starsixseven1‎, 07-18-2018 07:18 PM
2 166

Regarding half squats

So ever since I was 10(I'll be 31 next month), and weight lifting I have always been trained and taught to do a full Rom squat. And through my years studying up even more I have found even more needing to do as full a squat as one can and get to a full rom. Outside of a few select benefits for very...

shawnrc‎, 07-08-2018 02:03 AM
07-18-2018, 06:24 PM Go to last post
5 469

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