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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
16 Pages
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Today, 09:58 AM Go to last post
461 71,439

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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06-18-2017, 09:20 AM Go to last post
216 138,580

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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06-09-2017, 02:36 PM Go to last post
633 932,660

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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06-06-2017, 04:02 AM Go to last post
610 500,473

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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06-05-2017, 04:21 PM Go to last post
480 347,222

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
24 Pages
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06-01-2017, 11:47 PM Go to last post
701 352,696

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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06-01-2017, 03:55 AM Go to last post
548 428,640

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
25 Pages
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04-01-2017, 01:01 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 38,871

Bench Press and Push Ups

Can push ups improve my bench press?

jbuckner7‎, Yesterday 07:21 PM
Today, 03:23 PM Go to last post
6 195

Gym noob

Im a gym nooby its my first week and I'm trying to do bicep curls. However everytime I try one of the two things happens. Eaither I cant pull the dumbel above half way up or second I don't feel the burn when I bring it up and rotate it. I don't even lift heavy im very skinny and so I lift 10-12.5...

AriyaNz‎, 06-14-2017 06:31 PM
4 281

Abs Workout?

Hey guys! So I do 3 times a week the following abs excersises: Ab in-outs (2x20reps) Bicycle crunches (2x40) (*20 per side/leg) Mountain climbers (2x40) (*20 per side/leg) Normal crunches (2x20) Heel touches (2x40) (*20 per side/leg) Scissor kicks (2x40) (*20 per side/leg Leg raises...

Phantix9‎, Today 04:09 AM
4 149

Deadlift Form; grip problem

Hey guys so today I did 3x5 Deadlift with 100kgs, normal grip, failed on the last set after 3 reps. This was the first set: Anything to improve? Also, it was really hard for me to keep it im my hands (grip), and I'm afraid of using alternate grip because it...

LioRiX‎, Today 08:30 AM
6 129

Do I have a muscle imbalance in my pecs? Ways to fix it?

Hey everyone, new to the bodybuilding space. Been lifting for a bit, but I can't help but think I just noticed a muscle imbalance in my chest since my tanktop today liked to slide off to one side (or if it's just the tank being uneven). If I do have an imbalance, what are ways to fix it? I'm...

rainbowmann‎, Yesterday 07:00 PM
4 148

Bench Press Form Check

Bench press form check 2 videos. 2 different angles. Watched mark rippetoe's 18 min long video on youtube on how to properly bench press. In my opinion I think it needs some work but I'm not sure on what. So you guys critique my form. Tell me what I am doing wrong and I will update with more...

merl227‎, Yesterday 05:44 PM
Today, 02:39 PM Go to last post
3 147

Face pull instead of upright row ?

Hi, As per the title, can I do face pulls instead of upright rows or something else ? Currently doing 5/3/1 but with some accessory work after. On the press day for accessory work I'm doing seated DB press, BR upright row, DB lateral raises and some BB curls. Need to replace the upright rows.

SAW77‎, Today 11:11 AM
Today, 01:17 PM Go to last post
4 122

Smile Booty

Looking for new great booty workouts. I'm naturally slim but after having 3 children everything has changed. I feel like I've exhausted all exercises to my knowledge to build my glutes and legs. Anybody got some tried and true workouts for dat booty? Cheers!

Shelifts77‎, Yesterday 12:47 AM
Today, 12:03 PM Go to last post
15 359

Internal Hemorrhoids & BodyBuilding

Hi all. I'm just 18 Years and having Hemorrhoids (Piles) problem and probably I'm in stage-2. The people who are aware would know a Skin tag is coming out from anus. I had searched few posts from this Forum in google and found some useful information's. But I want to ask some questions to the...

FrescoEnjamul‎, Today 11:07 AM
1 72

What does swimming do for you?

I've taken up swimming for 6 months now and lately I've started to wonder about the way swimming affects your muscles. I know swimming is fantastic cardio, and though it won't build muscle it does make your entire body work a little, but to what extent? Say you have a decent amount of muscle,...

raul693‎, Yesterday 10:27 AM
Today, 10:04 AM Go to last post
6 1,783

Lightbulb Muscle repair Q: Should i try to hurt my muscles when working out

Sounds insane but ive been working out for years and im not satisfied that much. I was 260lbs 175 lbs mucle, now im 215 lbs 170 lbs muscle. My main question in simple terms is: Muscle growth is obviously just recovery, the muscle fibres essentially build new layers and become stronger. So...

ErBu97‎, Yesterday 10:10 PM
Today, 09:58 AM Go to last post
2 130

OHP form question

Today I strained a muscle in my upper back while doing OHP. A guy came to me and said it happened because I was too rigid in my lower body, which caused me to put too much pressure on my spine, so he advised me to press with slightly bent knees. Now this dude is well known for spreading...

Arkadij947‎, 06-22-2017 11:08 AM
Today, 09:55 AM Go to last post
11 377

Which ab exercises to do?

Hey... for my next bulk I'm gonna run a PPL split like this: legs/push/pull/off/legs/push/pull, and I'm wondering where I should put any direct ab work, and which exercises I should do. Ab work is pretty controversial I think, I've seen lots of different opinions on whether it's even necessary if...

Kckao1‎, Today 02:57 AM
Today, 09:51 AM Go to last post
1 119

Initiating the pull-up

Ok, I can do negatives without any problems. I can do assisted pull-ups using a wide band with little effort at all. I use a different type of assist and can to three in a row. I have done one chin-up. Still, when I attempt an unassisted pull-up, I get very little. I can't translate, muscle...

kim59‎, Yesterday 07:22 AM
Today, 09:50 AM Go to last post
8 250

bench vs squat

Its normal that i can squat 125kgx4 with proper form and i cant bench more than 95kgx1? while i have "huge chest" and not really big legs. So my question is posible that in my lower body is like strenght>hypertrophy and in my upper body hypertrophy>strenght? Its happens to me with more exercises...

karlitos1995‎, Today 04:40 AM
Today, 09:48 AM Go to last post
4 567

When to arch lower back and squeeze shoulder blades together

Hi all, I am currently learning to hold the arch in my lower back while squatting lower and lower (which I suck at but that is another story for another time). Anyway, I got to wondering... Which exercises call for the lower back to be arched for the duration of the exercise? Back Squat:...

BruthaGV‎, 06-21-2017 01:43 AM
Today, 09:47 AM Go to last post
5 3,955

Stuck on bench press at 55kg!

I just can't seem to hit the target rep range and it's been a quite a while now since I've increased weight. I'm putting on weight and my strength seems to be increasing. My form seems to be fine aswell. Surely 55kg can't be my limit? I know people that bench over twice that amount.

tpreston92‎, Today 08:59 AM
4 119

gym ab machine??

hey guys, what's the verdict on the ab machines in gyms? you know, like the cybex machine where you put your arms on a rest pad sitting down and push downwards. i never see these mentioned in any workout routines, which makes me think they're not a great exercise. however, i decided to do 3 sets...

justinrk‎, 05-05-2003 11:38 AM
13 7,995

Bench Press Question - push with your heels into the floor?

I've never followed a work out program. I'm going to be starting mark rippetoe's 5x5 strength training program soon. Right now I'm learning how to properly bench press. I watched the 18 minute long video on youtube but I don't understand what it means to "push with your heels into the floor." I...

merl227‎, 06-22-2017 02:48 PM
Today, 07:32 AM Go to last post
12 283

My attempt at a balanced beginner routine for myself

I am a beginner (been lifting for 5 months) and I have tried to write a balanced program for myself. It's a 5 day per week workout, as listed below: Monday: chest and triceps Flat bench 3x5 Incline DB bench 4x8-12 Overhead DB tricep extension 4x8-12 Tuesday: back/bi 4x3 conventional...

TricepPushdown‎, Today 05:52 AM
6 389

Right heel lifts when squatting

Hi I'm having issues with squatting and specifically my right heel/foot/leg. I can only go down a couple inches before my right heel lifts off the ground and I start losing balance and can go no further. My left heel remains fully planted on the ground and feels fine. I messed up my right foot...

Woned5‎, Yesterday 03:54 PM
5 155

pendlay row form check Ok so im doing funny things with my neck here, ive fixed that now. Anyone happy to point out any other issues? Cheers

tommy4life‎, Today 12:24 AM
0 112

Share some knee knowledge

8 months ago i snapped my right knee during Starting Strength on heavy squats, i was sustaining the program for quite some time grinding and stalling on those heavy squats. After a while my knee snapped and i rested for 2 months, then i got in the army and i did bootcamp with the knee pain( it...

S0ulBerzerker‎, Yesterday 04:27 PM
Yesterday, 06:50 PM Go to last post
2 92

Is 135lb good for a benchpress?

If not, what is? (5ft8,145)

brenthopkins‎, 06-22-2017 01:24 PM
Yesterday, 06:40 PM Go to last post
15 301

Would all these excersises in one day work??

Is this too much for one day? rear loaded squat 5x3-5 Front squat 3x5-8 Leg press 4x8-10 Stiff leg dead 4x8-10 Standing smith machine calf raise 4x12- 15

TricepPushdown‎, Yesterday 12:28 PM
Yesterday, 04:32 PM Go to last post
6 164

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