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Forum: Exercises

Post questions about specific exercises here.

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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
0 159,432

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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02-25-2018, 07:13 PM Go to last post
615 978,542

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
640 1,483,764

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
556 905,142

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
718 818,489

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
494 820,025

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
240 598,473

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 1,093,735

Injuries from light weight.

Is it just me or do you guys get injured more when using light weight? I fell like this happens all the time for me. I just got done doing heavy squats without any signs if injury and everything felt really really good. I then go into light 135lb hex bar deadlifts (as a warmup set before I started...

Lizzy3200‎, 12-23-2020 08:30 PM
12-27-2020, 02:24 AM Go to last post
5 1,320

Weighted planks

What are your opinions on weighted planks? Just started doing them and they feel great for the core. I do them in a push up position makes it easier to keep the plates on my back

safcpaul‎, 12-18-2020 06:01 AM
12-27-2020, 10:49 AM Go to last post
9 1,415

Any issues with chest rising for T-bar/Chest supported rows?

At the start of each rep, I notice my chest rises (not abdomen) a bit regardless of how much I focus on using my lats to pull the bar (i.e pulling with elbows). It is completely involuntary yet I manage to pull the bar to it's full ROM. At the end of the rep, my torso "returns". Is this necessary...

metallick‎, 12-26-2020 08:29 PM
12-27-2020, 12:42 PM Go to last post
5 864

Question Deloads, resets and RPE

Deloading and especially resetting are two things I've neglected a bit too often. Not to the point of overtraining, but my progress has been a bit slow because I've been trying to lift my max on nearly every session. This was around 9-10 months ago though, right before I started this long cut....

faithbrah‎, 12-26-2020 12:26 PM
12-28-2020, 02:08 AM Go to last post
13 1,300

Anyone else have troubles “slipping upwards” on the bench press?

For whatever reason my back doesn’t grip well to the texture of my commercial gym’s bench. I can be doing my sets as normal yet after 4 reps I end up accidentally hitting the pins with the bar because my torso was slowly sliding up. Any tips to avoid this?

Odifududix‎, 12-26-2020 02:22 PM
12-28-2020, 04:29 AM Go to last post
6 1,042

Help with isolating the front / side delts and chest

On my right side I’m able to push (against a wall or in the air) and feel my chest activate - I feel my delt and it’s soft meaning it’s not active. I try and do the same with my left side. I just can’t do it. My chest does activate but so does my delt. I am not able to isolate. This is a problem...

TryingBB‎, 12-27-2020 10:54 PM
12-28-2020, 01:14 PM Go to last post
11 1,024

Squat Form

Recently have taken a two year break from basically activity due to an injury and a ton of other excuses. Started back around Halloween —- Been really working on the lower half this time around and in the previous has usually been my weakest lift Used to be Squat 405 Bench 365 Deadlift 530...

Beaver2345‎, 12-28-2020 12:41 PM
12-28-2020, 01:38 PM Go to last post
6 899

Unhappy I cannot activate long head of my triceps.

The attachment below is the machine I have. I also use it for overhead cable extensions to hit my long head. I did this exercise for over a month and my long head was growing and progressing. All of a sudden I can't feel the burn and contraction in my long head anymore when doing this exercise. It...

StrongApe‎, 12-27-2020 02:04 PM
12-28-2020, 09:15 PM Go to last post
13 1,229

Am I going too light on my leg press and pendulum squat?

Those are the 2 main leg movements of my leg day. I do 4 sets of 15-20 for each. I wanna train them very hard and very close to failure. Around rep 13 it starts getting really hard and I even shout a little around the last 4 reps (sorry to my fellow gym colleagues, but I really suffer lol). ...

AndyBendy‎, 12-29-2020 04:38 AM
12-29-2020, 04:46 AM Go to last post
2 854

How much weight should I be lifting? Goals?

So I've been doing the fierce 5 program. I'm also on a cut, but I am trying to gain strength. I don't know what my goal should be in terms of how much weight I am lifting, but I am a beginner, so here is what I am curious about. Are the weights I am lifting good? Average? What should I aim for? ...

AdamFrostburg‎, 12-23-2020 09:00 AM
2 Pages
1 2
12-29-2020, 10:57 AM Go to last post
31 3,175

Does Skiing work chest/push muscles?

Skiing is definitely a leg workout, back too for stabilization (lats are sore). But I'm wondering if I should be hitting the gym for a few sets of bench / flies, bc my chest doesn't seem sore at all. Do you guys think skiing is enough of a workout to maintain chest? Ik pectoralis is involved in a...

alec935‎, 12-24-2020 11:32 AM
12-29-2020, 11:02 AM Go to last post
11 1,894

Calisthenics vs. Weightlifting

I have a set of dumbbells ranging from 5 to 50 pounds. Is a pair of 50s a waste of time for trying to build muscle mass? Am I better off going to the playground and doing calisthenics? (decline push ups, pull ups, chin ups, dips, etc.) I've been doing incline presses, bent-over rows, rear...

Liberal3lite‎, 12-27-2020 11:26 PM
12-29-2020, 04:56 PM Go to last post
10 1,359

Chest progression

Ive been training for 3 years and currently do 26 sets of chest and back each week, and my back has been progressing in both size and strength but my strength hasn’t improved much at all for chest. I know I am eating enough so I’m thinking about dropping to 22 sets of chest and do: Flat bench...

doubletake11‎, 12-28-2020 06:29 AM
12-30-2020, 04:11 AM Go to last post
7 1,395

Growing and putting on weight during deload week wth?

I’m at the end of my Deload almost and I’m feeling bigger - like I’m growing. Shirts are tighter around biceps. What the heck? Can’t be all muscle - lol? Trying to make sense. I’ve taken a week completely off before and also tried lighter weights during my Deload but I lost strength using both...

TryingBB‎, 12-29-2020 05:34 PM
12-30-2020, 11:42 AM Go to last post
2 986

Question regarding changing it exercises

So I want to change some of the exercises I am doing just to kinda confuse body a bit even though I read that this is a myth. Anyways! I had a question about the main exercises, like I love me my dips, pull ups, bench press. Am I supposed to sub these main compound exercises or do you mainly...

GangsterFresh‎, 12-29-2020 02:15 PM
12-30-2020, 02:37 PM Go to last post
4 1,122

Squat what to do with the butt dilemma

So, the video in the squat stickie says - Keep an arch in the lower back throughout the squat movement (actually entire set) - which to me means abs also results in my butt sticking out. Is this ok? I’ve read all over the place to keep the back neutral also. Isn’t that conflicting? Also,...

TryingBB‎, 12-29-2020 05:43 PM
12-30-2020, 04:53 PM Go to last post
10 1,377

Squatting Shoes

How much different do squatting shoes really make a difference opposed to regular sneakers?

pinfante‎, 12-29-2020 10:00 AM
12-31-2020, 06:17 AM Go to last post
6 1,378

Should I worry about my outer and lower pec as newbie?

Hi Currently running the reddit PPL program, I've added an extra 3 set of chest flys on the machines because I felt like chest wasn't being hit enough. I am now considering swapping out the fly for a decline bench press or for dips. I am basically lacking in the lower and outer pec right now. ...

5foot5Manlet‎, 12-27-2020 09:03 PM
12-31-2020, 01:15 PM Go to last post
11 1,756

The fundamentals of the front squat

The front squat is one of the most challenging and highly beneficial exercises for increasing size and strength in the legs. It also has a high transfer in many sports and activities of daily life. HOW TO DO A PERFECT FRONT SQUAT? Below you can see a guide which explains how to perform a front...

mofaez04‎, 12-31-2020 08:34 PM
12-31-2020, 08:34 PM Go to last post
0 1,028

Close grip vs diamond push ups

Hi, What puts least pressure on elbow joints: close grip or diamond push ups please? Thank you in advance! Best, Stephanie

stephaniegalea‎, 01-01-2021 02:06 AM
01-01-2021, 12:19 PM Go to last post
5 1,310

Question Deadlift Injury

Hi everyone, new to the forum, but have been reading for some time and really enjoy the advice and community! I've been lifting on and off for many years. I'm 34 now, started going to the gym in highschool, took a bunch of time off in my 20s to focus on school and eventually working 80 hour...

JohhnyLos34‎, 01-02-2021 10:06 AM
01-02-2021, 10:32 AM Go to last post
1 958

is direct trap work necessary for beginners?

so the program I'm following doesn't include direct trap work, I want to build them but is it necessary to include them or are they already hit fairly hard on other lifts?

CheekyCuntt‎, 12-29-2020 05:08 PM
01-02-2021, 09:30 PM Go to last post
21 2,046

Doing leg press + leg curls on days where my back isn't fully recovered?

Hello everyone, I mainly lift for hypertrophy and recreational purposes. Due to life circumstances, I typically just do full body workouts 3-4 times a week and focus on compound movements with a bit of rear delts, abs, and arm work thrown at the end (think Fierce 5 but with minor changes to rep...

metallick‎, 01-02-2021 11:19 AM
01-03-2021, 07:06 PM Go to last post
26 1,820

Reverse-Grip Dumbbell Incline?

Anyone use these? I've read that reverse grip increases the activation of the upper-pec and incline obviously does that too. I was wondering if it may force you to use less weight, which could mean less of a hypertrophic stimulus.. Hoping to hear from people who've tried it and stuck with it.

North5evil‎, 01-04-2021 02:35 PM
01-04-2021, 02:58 PM Go to last post
2 785

Exclamation Exercises to strengthen lower back?

So I'm class 3 Obese at 146-147 kg and have a decent sized belly. When I try walk too fast my lower back bends in toward my belly making my stomach stick out even more. It even hurts lying on my stomach which strains my back as well. Any exercises that will help strengthen this area. Why don't...

Saiyan300Warior‎, 01-04-2021 05:51 AM
01-04-2021, 03:31 PM Go to last post
6 989

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