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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
0 158,656

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
1 2 3 4 5 ... 21
02-25-2018, 07:13 PM Go to last post
615 975,590

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
1 2 3 4 5 ... 22
03-30-2018, 05:12 AM Go to last post
640 1,480,768

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
556 902,307

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
718 815,648

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
494 816,989

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
240 595,646

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 1,090,723

Squat feels extremely unnatural

Hey all I'm a beginner lifter and am looking for tips on improving my squat. Body specs if it helps: 5' 11" 290lb (overweight ik, working on it). Anyway have yall got any tips on improving squat and or making it feel more comfortable? My main issues squatting with my hands behind me feels extremely...

tybake98‎, 12-16-2020 08:50 PM
12-18-2020, 10:13 AM Go to last post
10 930

how to build body in 1 month

how to build a good body in 1 month

kadekwilan‎, 12-18-2020 09:11 AM
12-18-2020, 11:05 AM Go to last post
3 614

Any reason to do decline bench over flat?

I mainly just do bench with occasional incline and OHP as my main pressing exercises. I'm able to bench 165 lbs but I've never actually did decline bench. Is there any reason to do this exercise? I mostly lift for fun with the added bonus of strength gain, though I am not into competing in any...

metallick‎, 12-10-2020 11:24 PM
12-18-2020, 02:41 PM Go to last post
14 1,758

Paused Bench vs TnG Bench

Disclaimer, I just wanted to comment on my findings if you don’t care just ignore this post. So recently I’ve switched from the touch and go bench to the paused bench. I decided to go extra heavy today for a top set so I did touch and go instead of paused like usual. And my word, the...

Brandon2576‎, 12-18-2020 10:01 AM
12-18-2020, 04:24 PM Go to last post
11 671

Left arm / side imbalance (pics...)

Pics below My right side has always been stronger than my left. And that’s no alarms I know. But after injuring myself several times in my left shoulder and getting suggestion here to video myself, I videoed myself and trying to perfect my form. But I noticed my left arm moves a LOT different...

TryingBB‎, 12-18-2020 02:57 PM
12-19-2020, 12:15 PM Go to last post
10 661

Best Shoulder Workouts for Building Muscle

Everyone will like to train their shoulder because you will look stronger and good in every outfit.

KH11‎, 12-19-2020 07:26 PM
12-19-2020, 07:26 PM Go to last post
0 315

Dumb bell pullovers. Are they a push or pull?

Do you consider them a push, pull or a hybrid of both?

paulinkansas‎, 12-19-2020 10:07 AM
12-20-2020, 01:05 AM Go to last post
12 593

deadlift grip?

Hey guys, When you deadlift, which hand is the "open palm", and which hand is the "closed palm"? Most people say that your dominant hand is the open palm, yet some weightlifters like Elliott Hulse is right handed, but his right hand is the closed grip thanks

March77‎, 12-17-2020 02:35 PM
12-20-2020, 03:22 AM Go to last post
12 916

Arrow Regarding the pullover thread

How many of you guys still do these? For me personally they’re an exercise I dabbled with in the past, but never for long enough to gauge their effectiveness. Talking mostly about DB pullovers but any kind really. I’d love a nautilus pullover but don’t have access to one. Anyone get any...

Ironface‎, 12-19-2020 09:54 PM
12-20-2020, 09:04 AM Go to last post
5 625

Getting upper abs with rib flare?

I have mild Pectus Excavatum but my chest looks fine as I've worked on it a lot. however, my upper stomach extends beyond my chest because of rib flare from it. Is there any way for me to get a six pack with my ribs messing my stomach up? I'm currently at 15% bf trying to drop down to 10-11ish so I...

SuperTune‎, 10-11-2013 05:48 PM
12-21-2020, 05:09 AM Go to last post
5 2,321

Fitness centers/Personal Training

I looking into crossfit or joining la fitness for personal trainer. I have been reading a lot about the two. Crossfit says it is not really for beginners, which I am not but I'm not in top shape either. I went to LA fitness before but never used a trainer. A lot of people are saying to stay away...

JessDamato‎, 04-16-2015 08:45 AM
12-21-2020, 06:20 AM Go to last post
15 747

Growing the squat

What's best way to get from a 150 lb squat to 300 lb?wondering what # of sets per week, #of reps per set, frequency of rest. Is front squat safer to build with?

patgeds22‎, 12-19-2020 01:25 PM
12-21-2020, 09:07 AM Go to last post
8 732

Can I gain muscle with dips and pull ups? (Female)

I am a 5’8 133 pound female and my gym has recently shut down due to covid once l again :/ I just invested in a pull up bar and have only gotten 4 reps for pull ups/chin ups. I usually do like 5x4 and pause at the bottom. Same goes with dips. Since these two compound exercises are pretty still hard...

AbbieDerasmo23‎, 12-19-2020 05:25 AM
12-21-2020, 09:20 AM Go to last post
12 1,101

I want bigger wrists

Is it possible to workout your wrist so nice watches dont look weird?

nfelix77‎, 12-19-2020 02:43 PM
12-21-2020, 09:30 AM Go to last post
10 867

Gym closed. I have a 20lb and a 35lb dumbbell. How to make the most of it?

Obviously curls, hammer curls, concentration curls, tricep extension, skull crushers, side laterals, one arm shoulder db press. Any others?

Steel260‎, 12-10-2020 04:09 PM
12-21-2020, 09:35 AM Go to last post
7 1,787

Can incline pressing replace the OHP for bodybuilding?

Whether it be dumbbell or barbell, I notice my left shoulder joint seems to ache every other rep I do; even if it something incredibly light like 65 lbs. I don't seem to have such issue with machine variants. If my main goal is hypertrophy, would the OHP be necessary? Lately I've been throwing...

metallick‎, 12-13-2020 04:00 PM
12-21-2020, 09:37 AM Go to last post
26 2,055

Push-ups AND planks?

My friend is excited to be doing planks and suggests that I try them. But I already do 150+ push-ups every other day, holding my back straight when I do them. Is there something I would gain from planks that I don't get from my push-ups?

peterinwa‎, 12-03-2020 11:03 PM
12-21-2020, 09:46 AM Go to last post
13 1,795

Weight Vest = bigger traps/tone on muscle??

i plan on getting a 50-60lb weight vest..before we even talk about work outs would my body adjusting to the extra weight over time make my traps and shoulders bigger??? since its holding extra weight..and pretty much a lot is around trap area what are the benefits of doing push ups with weight...

Kogama‎, 06-19-2011 02:51 PM
12-21-2020, 09:51 AM Go to last post
12 9,107

If you could pick 3 back exercises....

A vertical pull, a horizontal pull and a lighter upper back exercise, what would they be? Mine would be: Vertical=Straight arm pulldown Horizontal=Chest supported row machine Upper back=Band pull aparts

BeginnerGainz‎, 11-29-2020 06:49 PM
12-21-2020, 09:53 AM Go to last post
28 2,942

Low rep, weighted exercises for 6 pack abs?

I've been working out consistently now for almost 2 years and have learned to truly enjoy almost every exercise. Except abs. I want a 6 pack and am prepared to put in the work, but would MUCH prefer to train them similar to other muscle groups. That is, weighted low rep (8 to 12) excercises as...

ShadowJeep‎, 12-05-2020 01:02 AM
12-21-2020, 09:54 AM Go to last post
8 1,780

how to remove pain in the knees?

Hello everyone I started training recently, and faced the problem that my knees started to hurt, this is due to the rapid progress in squats. But maybe someone knows how to remove or minimize the pain in the knees?

DevidChan‎, 12-21-2020 03:10 AM
12-21-2020, 11:26 AM Go to last post
3 831

Bat wings - incline vs flat

Was recommended to use this exercise to strengthen the rhomboids and improve posture. Is it best to perform this exercise on a flat or incline bench and whats the difference between these 2 variations?

Zefyre‎, 12-21-2020 03:33 PM
12-21-2020, 06:23 PM Go to last post
4 785

Quad imbalance/leg extension replacement

I get that asymmetries are normal to an extent, but I feel as though I’m watching the disparity between the size of each of my outer quads get more extreme by the week, and I’m trying to figure out exactly what’s doing it. I already do single leg leg press and strength is about equal on both...

Xpiro‎, 12-14-2020 06:57 AM
12-21-2020, 07:46 PM Go to last post
17 2,089

Question rate this home workout routine

Greetings, Since gyms have been closed in my country and it is completely freezing outside, the only option I have left is to do a home workout routine without any real equipment other than a pull-up bar and a fitness mat. This is what I have come up with. 3 rounds of: 10 pull-ups 10...

MaksisA‎, 12-21-2020 02:36 AM
12-21-2020, 09:59 PM Go to last post
3 1,041

Exercise to Boost immune system

I love doing activities to keep myself healthy and fit, I need to boost my energy! I am wondering which is a more effective exercise to boost your energy, Running? Weights or simple as body weight exercise or Maybe High intensity workouts?

happy06maker‎, 11-17-2020 10:30 PM
12-22-2020, 01:33 AM Go to last post
7 2,626

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