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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 137,907

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
1 2 3 4 5 ... 21
02-25-2018, 06:13 PM Go to last post
615 894,925

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
1 2 3 4 5 ... 22
03-30-2018, 04:12 AM Go to last post
640 1,398,255

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
556 822,461

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 03:46 PM
24 Pages
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05-21-2018, 04:04 AM Go to last post
718 735,771

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 08:10 AM
17 Pages
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05-21-2018, 04:08 AM Go to last post
494 736,071

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
9 Pages
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10-17-2018, 09:05 AM Go to last post
240 517,302

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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06-25-2020, 02:19 PM Go to last post
779 1,006,352

Question Too much volume?? 100-200 sets on push and pull days

So I’ve toyed around with plenty of different set and rep ranges for each workout over the years but one thing that has stayed consistent is my supposedly high overall volume. I currently do a push pull legs with the week split into strength and hypertrophy workouts. Keeping it simple at 5/5 days...

insanmiac‎, 07-08-2020 06:14 AM
07-08-2020, 11:02 PM Go to last post
24 1,145

Chest exercise question

Hey, I have a question about my chest exercises on my second push day, where I aim to do more volume. I start off with incline DB bench since my upper chest is lagging a bit, and then I usually go to flat DB bench. But the thing is I struggle To feel the stretch in my chest on flat DB bench so I am...

ETG2020‎, 07-08-2020 08:09 PM
07-09-2020, 06:20 AM Go to last post
6 867

Talking Law enforcement PT exam and struggles

Hey bros and gals. Long story short I'm in the hiring process for CBP and I'm required to pass a pre employment fitness exam. The exam consists of 20 sit ups > minute 12 push ups > minute 5 minute 12' step test at a 120 steps per minute. I failed my pt the first time on the step test and...

Syrianreps‎, 07-09-2020 09:47 AM
07-09-2020, 11:23 AM Go to last post
2 621

How many calories am I burning rucking?

So I have decided to start speed/brisk walking while wearing a weighted pack. Last week I did 6 miles while wearing a 30lb pack. Today I did 3 miles wearing a 50lb pack. I did today's hike in less than an hour. Approximately how many calories did I burn? How do I determine this?

AdamFrostburg‎, 07-08-2020 06:34 PM
07-09-2020, 12:36 PM Go to last post
4 757

Belt squat machine from atx good alternative for back squats?

hey my gym has a belt squat machine from atx and l like this equipment. l have lower back problems so can l use this as my main quad builder?what do you guys think? can l build big quads with this machine and bulgarian split squats or lunges after ? is this machine good for massive quads? l only...

loebakprob‎, 07-08-2020 06:09 PM
07-09-2020, 03:37 PM Go to last post
2 997

Question about stretching

Hey guys, i am trying to be flexible as i really lack flexibility and i have posture problems. So i found those stretching exercises in the website "Directory" and i am planning to do stretch all my muscles. My question is, there are many stretches for every muscle, should i do them all or i pick...

sheridanburill‎, 07-10-2020 02:57 AM
07-10-2020, 03:03 AM Go to last post
1 615

Hip flexors pain during squats- tight? Weak? Not adjusted to depth?

Previous issues: Wasn’t hitting squat depth, realized the issue, build a squat box so I could work on hitting depth by squatting to and pausing over said box (squatting to the box as a guide, not box squats). Adductors also felt tight but this has since remedied itself. Current issue: hip...

indiladhar‎, 07-10-2020 01:35 AM
07-10-2020, 04:44 AM Go to last post
2 818

Stairclimbing: Overrated workout?

So I've been running/walking up a 30 floor building 4 times a day everyday (Sometimes doing it twice a day) then going for an hour walk to cool off. I'd run up to the 15th floor than walk up the rest. I've been doing this on and off for months and here are the results: - Still can't hold a...

stairs4life‎, 07-10-2020 07:18 AM
07-10-2020, 12:22 PM Go to last post
6 805

Unhappy Can someone help out a brah? (Both Shoulders Pain, burning/tingling)

Hey guys I need some help. Back in February I was playing golf and then the next day BOTH of my shoulders starting burning/tingling pain at the middle anterior portion of my shoulders. Again both of them the exact same. So i went to physio and they ruled out impingement and said it was a...

PhilKG‎, 07-09-2020 07:32 AM
07-10-2020, 12:24 PM Go to last post
11 975

Cool Deadlifting with t rex arms

Hey so I’m 16 I weigh 68kg and I’ve been training for 2 years. I need help regarding my deadlift, i have t rex arms which allow me to bench 103 kg and short legs which puts my squat at 140 kg for 3 reps. The thing is my deadlify is extremely weak, i can deadlift 140 conventional for 3 reps...

gzumafia‎, 07-10-2020 12:54 PM
07-10-2020, 06:52 PM Go to last post
3 832

l can't squat . should l first strenghten my glutes for 3 months?

l cant squat my lower back hurts and lm leaning too much forward. l have an idea. should l first strengten my glutes. hip thrusting 3-4 times a week and then after 3 or 4 months, l try squating? will this help to squat like a normal BB? what do you think? by the way when l squat my back is doing a...

loebakprob‎, 07-07-2020 08:50 AM
07-10-2020, 07:05 PM Go to last post
12 1,623

Near failure or to the failure on bodyweight ?

Hey, i have a question. On isolate exercises like biceps curl, rear delts curl, triceps extension etc. i always go to the failure. On compound movements like deadlifts,bench etc. i go just close to the failure, not to the compelete. My question is , should i go to the failure on bodyweight...

valinor333‎, 07-10-2020 06:11 AM
07-11-2020, 06:19 AM Go to last post
1 843

Bench press

I do close grip dumbbell press but I feel sore on my chest on the first two sets but after the fourth to sixth set i feel nothing on my chest. Even I squeeze my chest the same way it not feel pain like the first set. Anyone know why the pain only come on the first set. Do anyone has the problem as...

kengthesexyboy‎, 07-09-2020 12:26 PM
07-11-2020, 06:35 AM Go to last post
4 1,057

Best exercises for serratus wings?

Although I'm fairly well developed in every other muscle area my wings are almost non existent. Looking for the best exercises or even tips on how to grow them.

Hoxton12‎, 07-07-2020 10:59 AM
07-11-2020, 11:14 AM Go to last post
7 1,396

Which Incline Press Degree?

When incline pressing, either with a barbell or dumbbells, what degree of incline do you use? 30? 45? 60? My personal favorites are 45 and 60.

2020Wellness‎, 07-09-2020 06:02 AM
9 1,223

Not feeling triceps where I should

I asked a few questions about training arms and optimal sets but I never asked about this since I wasn't sure what to do. I always had hard time growing my arms, triceps especially. When I was dirty bulking I somehow managed to feel triceps a bit(not much tho). After that period my triceps didn't...

Tonii47‎, 07-12-2020 11:01 AM
07-12-2020, 12:19 PM Go to last post
7 732

accountability person

Hi- I'm new here. Is anyone willing to hold me accountable for exercises I'd agree to do for myself each week?

HECAN333‎, 07-12-2020 10:20 AM
07-12-2020, 07:30 PM Go to last post
10 925

Unhappy Desperately trying to rebuild atrophied calves.

Hi there! I just joined the Bodybuilding forum here in hopes to receive some/any form of help and/or feedback. I’m 16/M and suffer from Charcot Marie Tooth, a congenital genetic condition that’s left my outer muscles (my forearms and hand muscles / my calves and ankles) essentially atrophied and...

edowork‎, 07-09-2020 04:07 AM
07-13-2020, 05:02 PM Go to last post
9 1,565

Is it possible for me to get 120 kg bodyweight with15 percent body fat natural?

I'm 19 Years and compete in mma now I got an injury and can train only my upper body for 3 months. My dream is to have a physique like Francis ngannou. My current bodyweight is 95 kg 14 percent body fat height 1.90m bench press 130 kg. Is it possible for me to get a physique like the ngannou...

Massgainer51‎, 07-10-2020 02:23 AM
07-14-2020, 05:42 AM Go to last post
18 1,657

Lightbulb Tight Or Loose trap ?

When i do squates, my left elbow is closer to the bar i can only make it a little closer, and my right elbow is far from the bar, i have to kinda flex to make my right elbow as the same lvl as my left one (it is also important to note that i cant comfortably move my left to the same lvl as my...

Lelium‎, 07-13-2020 02:44 PM
07-14-2020, 11:11 AM Go to last post
1 740

Smile exercise I'm committed to do tomorrow for 1/2 an hr

Hi Ya'll- I'm new to this website & I haven't learned to navigate much of it yet. I'm told there is a place to post my log, but I haven't had time to find it yet. So I'm want to 'put it out there' for my own accountability that even though I have a really busy day tomorrow. I am committed to half...

HECAN333‎, 07-13-2020 06:59 PM
07-14-2020, 11:48 AM Go to last post
3 778

The stomach vacuum of old days - worth it?

The stomach vacuum seems to be making a comeback as a trainer for the transverse abs. I'm a guy who can't do much with abs because I have a lumbar implant. Anyone actually do vacuums consistently, and does it make an impact?

13JFO‎, 07-14-2020 11:50 AM
07-15-2020, 12:30 AM Go to last post
1 817

Deadlifting without touching the floor

What do you guys think to lowering the bar just before touching the floor then returning back up? I was wondering if it had any benefit for hypertrophy as for one you're not losing any tension by placing it on the floor then returning from a deadstop and 2 you wouldn't get any cheat with it...

Josh7000‎, 02-25-2015 02:47 PM
2 Pages
1 2
07-15-2020, 06:15 AM Go to last post
50 10,573

Any tips to tweak RDL to maximize hammies over glutes?

I've been dealing with a nagging left glute ache and trying to tweak my RDL to maximize hamstrings over glute involvement. I do hip thrusts for more pure glute. Curious if any of you have any tried and true recommendations? The variables I'm playing with are stance width, angle of toes, heel...

VTLifts‎, 07-14-2020 04:57 AM
07-15-2020, 09:00 AM Go to last post
10 1,043

What am I doing here? Dumbbell Row Form Check Video

What the heck am I doing? It looks like it starts out okay; my torso is parallel to the ground, my forearms are perpendicular to the ground, my elbows are about 45 degrees flared. But then my form just escapes me, my upper back begins to round, my torso moves more perpendicilar to the ground, my...

Camarija‎, 07-13-2020 06:54 PM
07-15-2020, 10:56 PM Go to last post
5 1,136

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