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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
0 109,951

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
615 797,149

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 1,298,132

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
556 722,372

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
718 641,771

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
494 637,764

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
240 418,709

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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09-30-2019, 12:39 AM Go to last post
777 909,670

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
46 Pages
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Today, 12:47 AM Go to last post
1,379 390,289

Quad dominant squats

Added a new movement and just wanted to get a form check to see if anyone ever does a squat to hit the quads like this https://youtu.be/BpkClYO6NMs

Hannahp21‎, 12-20-2019 05:09 AM
12-20-2019, 01:39 PM Go to last post
5 791

Question Can’t do anything about my muscular imbalance

To preface this, I have 15 degree scoliosis which is most likely the cause of this. I’ve noticed as I’ve been working out that the left side of my chest and right side of my lats take over every workout I do. Doesn’t matter if it’s chest, back, or even biceps, those two muscles always make sure to...

builder246‎, 12-16-2019 11:57 AM
12-21-2019, 03:09 AM Go to last post
5 1,409

Question Inclined crunches / sit ups - which variant

Hi, I have a new bench for dumbbell presses and ab workout. I did some crunches and situps on the ground, now I would like to try the inclined ones. It is not my only ab ecercise, I do plank, knee raises and ab wheel as well. But I like this exercise so I would like to keep it in some form....

pospichalales‎, 12-20-2019 10:42 AM
12-21-2019, 10:26 AM Go to last post
5 900

Vibrating plates

My gym has a vibrating plate machine. Never stepped on it. Does it do anything (other than make someone's fat jiggle or give them a psychological effect)? Any good articles or past discussions you can link? Edit: just Google "vibrating plate" or "vibration plate" to see what I'm talking about...

peterm28‎, 12-19-2019 12:30 PM
12-21-2019, 09:10 PM Go to last post
9 1,030

Chest flyes

Is it wrong to do these with my elbows completely pointing down instead of back? I find a get a way better connection w the upper chest with the elbow angle, and feel it less in the shoulders. Anybody else do them like this?

Hannahp21‎, 12-16-2019 05:25 AM
12-21-2019, 09:13 PM Go to last post
12 1,639

Post I've maxed my LP on OHP

So a few months ago I hit 165lb for 2, 162.5 for 3 as well. Fast forward to now, my standard bench stops improving so I've switch to ohp first then larsen benching in my full body workouts. My ohp topped at 160 for 2. I think I've maxed my novice/intermediate LP on the OHP, but I'm seeing...

SpeculatorSam‎, 11-28-2019 06:05 AM
12-22-2019, 12:42 AM Go to last post
7 2,078

Best Workout for CHEST

guys is bench press enought to get a big chest alongwith pec dec machine or we still need to the incline and decline bench press variations ? please advise me with best workout for chest thank you

hulk7029‎, 12-22-2019 12:33 AM
12-22-2019, 04:37 AM Go to last post
4 769

Partial reps = more growth

For the longest time I said if you didn’t do full range of motion on an exercise you were cheating. I have rethought that and have implemented partial reps across all my workout exercises for all body parts. I got on this kick watching videos of professional bodybuilders. It’s all about time under...

jdesey‎, 12-21-2019 09:18 PM
12-22-2019, 04:59 AM Go to last post
6 877

Static Farmer Carry Variation

So as usual I face this common problem of having a small gym space to workout in but I wanted to do the farmers carry. I've seen an article here mentioning that I could use a stepbox to elevate myself while carrying. However, I've read an article somewhere that you could do a farmers walk...

BuddySan‎, 12-19-2019 11:15 AM
12-22-2019, 05:19 AM Go to last post
6 1,150

Angry How is my jumprope form? (slo-mo videos attached)

Hello! I have filmed my form while jumproping because after a week of jumping 5-15 minutes a day, I now feel a strain at the front of my ankle joint. I hoping people here may help me answer: 1. Is my form correct for jump roping? 2. If not, how could I improve my form so that I don't...

clarosee‎, 12-22-2019 09:10 AM
12-22-2019, 09:10 AM Go to last post
0 573

squat form check (beginner) - try 3

I previously got feedback from this forum, and have tried to incorporate it. Notes: - This is the main video I tried to watch for the cues to incorporate: https://www.youtube.com/watch?v=bs_Ej32IYgo ("Untamed Strength: How To SQUAT" - I watched the "High bar" section.) - An additional...

peterm28‎, 12-21-2019 04:50 PM
12-22-2019, 03:22 PM Go to last post
11 1,102

Exclamation Can't keep front squat standing position due to pain

So I am currently doing a strength workout with back squats and deadlifts but I want to add front squats and then power cleans into my routine. I have been trying to do the front squat with the fingers on the bar, elbows parallel but it causes 6/10 pain at the area where the triceps meet my...

Nuthead007‎, 12-21-2019 01:08 PM
12-22-2019, 09:33 PM Go to last post
5 984

REG: Body building exercise and diet

Hi I have a chest fat and want to reduce it any exercise for that please? Also want to build abs could anyone suggest me exercises? please tell me the best diet to be maintained. Please

rakshithkb‎, 12-22-2019 10:56 PM
12-22-2019, 10:56 PM Go to last post
0 660

How to get into "squat" position

Hey i need help. I cant do squat, i mean i cant get to the lower position of squat with my own bodyweight. I can do it only with my heel on plate or something, my heels just must be lifting off the ground or i cant do it. Any advice where can be problem and how to fix it ? Thanks

wariorpolni‎, 12-23-2019 09:04 AM
12-23-2019, 10:38 AM Go to last post
2 574

bulgarian split squat with glute focus and wobbling around

tried doing bulgarian split squat with 6 kg dumbells and honestly was wobbling around,do i have weak stability?

captainsbody‎, 12-22-2019 03:40 PM
12-23-2019, 01:59 PM Go to last post
5 811

deadlift form check, try 3 (beginner)

I previously got feedback from this forum on my deadlift, especially to start pulling on the bar and not just jerk it up. Here is my new attempt (I realize that my back is still a bit rounded). What do you think, any feedback? https://imgur.com/a/FnCTe9E This is slightly more than my...

peterm28‎, 12-23-2019 10:55 AM
12-23-2019, 07:10 PM Go to last post
8 795

Unhappy What excersises to fix my core

I recently turned 18. I have been weightlifting everyday for about a year now, but progress has been slow. I used to not deadlift at all. Now I am implementing it every back workout and hope that might help fix my issue. My torso is long and weak I would submit a photo but I am unsure how. But...

MichealScott42‎, 12-22-2019 09:59 AM
12-24-2019, 06:40 AM Go to last post
1 822

100 Rep Workouts for Compound Exercises?

Currently I'm doing this for flat bench at 225, and got a fantastic workout yesterday with this approach. Basically, just seeing how many sets it takes to get to 100 total reps for compound lifts. To anyone who does this or something similar already, what have your long run gains been?

EliKoehn‎, 12-23-2019 09:29 AM
12-24-2019, 07:20 AM Go to last post
12 926

Question Should I do Single leg Plyometric Exercises if I Jump off of 2 feet?

Hello Bodybuilding.com Community, I'm a basketball player and I've recently started doing plyometric exercises to increase my vertical leap. I'm a two foot jumper, so I wanted to know whether or not I should incorporate single leg plyometric exercises in my workout. I know that, in the near...

YamanAK‎, 12-24-2019 06:19 AM
12-24-2019, 10:49 AM Go to last post
8 785

Tips for weighted sit-ups?

I have some trouble with these and it seems like every time I do it I'm working my muscles differently. More specifically I find I'm feeling it more in my hips than my abs sometimes. I'm not sure about foot placement and how high I should go and how low during the sets.

dusky99‎, 12-22-2019 11:23 PM
12-24-2019, 12:53 PM Go to last post
4 881

hockey&&^~https://cupspengler.com/2020

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eretretre‎, 12-25-2019 10:05 AM
12-25-2019, 10:05 AM Go to last post
0 507

Should i squat with heels off the ground ?

Hey i have a question. I cant do squat, because i have bad ankles flexibility, i cant do squat with my heels on the ground, only if they are on plate or something. I started some ankle exercises and stretches from internet that should help, but im normally training meanwhile, so i have a question...

wariorpolni‎, 12-25-2019 06:57 AM
12-25-2019, 11:16 AM Go to last post
10 725

Bad day at the gym. Should I deload?

Last week I benched 220 3x3 with relative ease and could've done 2 more sets. Yesterday I tried 225 3x3 and barely got 3 on set 1. I've done 225x3 after 4 other sets in the past, but it wasn't as difficult as yesterday. Here's my workout log: 11/18: Bench 190 3x7, Incline DB 80 3x6,6,5 11/25:...

vchamp‎, 12-24-2019 02:54 PM
12-25-2019, 11:57 AM Go to last post
5 853

Working around an injury. Need a split to run?

Hey guys, I strained a muscle in my mid back and I had to take about 2 weeks off from the gym. The injury is getting better although I do not want to aggravate my back and need a split to run that doesn't involve training the back. Before I was running push/pull/legs for about 8 months and was...

riy1973‎, 12-24-2019 04:47 AM
12-25-2019, 02:37 PM Go to last post
1 771

Alternative for bench press and barbell rows

I've been following the strong lift 5x5 now for a few months and got my bench and rows up to 50kg, the problem is l have an injury in my left wrist. I've done an Xray and ultrasound but found nothing. If l go above 40kg on those exercises my left wrist starts hurting and l can't work through the...

LuckyAsMarcus‎, 12-18-2019 07:36 PM
12-25-2019, 05:08 PM Go to last post
20 2,147

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