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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 10:07 PM
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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
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09-30-2019, 12:39 AM Go to last post
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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
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10-17-2018, 10:05 AM Go to last post
240 418,542

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
494 637,596

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
718 641,589

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
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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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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
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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
0 109,902

Post Need Help Quick

Hey all, just now, I came to Bodybuilding.com in hopes to find maybe some advice or any tips I can get. Recently, I got cut from my schools JV team to play on the 9th grade team. The head coach pulled me over and told me that I’m good enough to make JV, but i’m just not big/strong enough. I’m...

3lmillsy3‎, Yesterday 10:46 PM
1 87

Exercise to reduce body fat percentage by atleast 10%

my current body fat % is 25 i want to reduce it to atleast 15% am 210 lbs 6 3 gym 4 days a week weight lifting , i havent done any cardio at all please advise with some workouts tio reduce body fat and not muscle

hulk7029‎, Yesterday 11:42 PM
Today, 12:59 AM Go to last post
7 146

Something i've never seen before

So I was looking around google for advice on how to improve on squat form, and found the strangest thing. It was a front loaded squat(he lists it as a front squat), but the guy was using an underhand grip, like you see at the top of a barbell curl. I thought hmm, that's unusual. Is there a formal...

TheShadowMan‎, Yesterday 11:18 PM
2 128

Resistance band sleeves

Do sleeves such as this (see attached) actually save wear and tear on the band itself and make them last longer? Hoping for an answer from someone who has/does use them. Thx

tonino2424‎, Yesterday 06:24 PM
Yesterday, 06:24 PM Go to last post
0 137

Glute bridge/thrusters vs. hyperextensions/glute ham raises but without knee flexion.

Which one is better for the glutes? I can't do a full glute ham raise, I can't do the knee flexion part. From either tightness or weakness in my hamstrings or hip flexors. So I'm looking to strengthen and/or loosen my posterior chain. I'm thinking strengthening my glutes will help with that.

WhatifI‎, Yesterday 01:03 PM
Yesterday, 06:20 PM Go to last post
6 242

Unhappy Should I use the smith machine because it's safer than bench pressing?

I did bench presses today and I couldn't finish my last rep. It was super embarrassing. The bar was pinning me down to the bench. I managed to sit up, but I didn't have the strength to lift it off me. I sat there for about 30 seconds helplessly, unable to move the bar. Eventually, I managed...

Skinnyguy4‎, 01-17-2020 06:58 AM
Yesterday, 05:13 PM Go to last post
16 612

Question Can trap bar deadlifts replace squats?

Hi, So I have been doing the a strength program (Texas Method) with deadlifts, shoulder presses and bench press as the main movements. I have a shoulder injury so I cannot do back squats - it hurts alot and it will only get worse. I've been trying to train myself for weeks to do front...

Nuthead007‎, 01-16-2020 03:24 PM
Yesterday, 04:51 PM Go to last post
6 540

weak forearms

do bicep curls work the forearms as well? sometimes my forearms get sore after cable curls, sometimes they don't. its never a pain, I can just feel them fatiguing as the set progresses, and I get some soreness post workout (back&bi's). I primarily feel curls in my biceps so it isn't a form issue,...

Hannahp21‎, 01-17-2020 01:53 PM
Yesterday, 04:47 PM Go to last post
11 504

Squats - Hyper-extending lower back on way up (with video)

Hey everyone, Looking for some advice on my squat. I'm trying to do a low bar squat but I feel like it's a weird hybrid that I'm doing. Weight is pretty light at 155lbs. I notice I'm curving my lower back on the way up. vimeo.com/382207016 Thanks

DanJ64‎, 01-16-2020 03:44 PM
Yesterday, 04:32 PM Go to last post
6 478

Tips for a wider back?

What are some tips or exercise suggestions for a wider back? I'm not sure if it's just the shape of my body or if I could be doing something else with my exercise selection, but I have a pretty thick back but it's not that wide. My back routine goes like this: 3 sets bent over row 3 sets pull...

Dylan13579‎, Yesterday 08:12 AM
Yesterday, 03:13 PM Go to last post
7 304

RANT: R.I.P. Tyrbolift

For those with discerning tastes while they soak their toes in a nice cool pool.

chazzy1864‎, 06-23-2016 11:38 AM
182 Pages
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Yesterday, 12:25 PM Go to last post
5,442 511,862

Chest Sticking out of T-shirt. Pls help!

Hi, I have been noticing that my chest is sticking out of my tshirt a lot. In fact a few people have also commented on this. My other muscle groups are lagging behind and making only the chest stick out. What should I do? I am so lost. Please advise. Attaching my pictures here.

ShubhamSaraf‎, 01-17-2020 09:52 PM
Yesterday, 09:26 AM Go to last post
3 329

Back extensions (more isometric, but also in general)- yay or nay?

I've been strengthening my core / lower back after an injury (poor form DL a few years back, re-aggravated in the summer). I've become a Stuart McGill fanboy and doing his Big 3 + suitcase carriers in between days of Stronglifts. I also do an abbreviated Big 3 before days that I lift. My...

VTLifts‎, 01-16-2020 11:05 AM
01-17-2020, 12:59 PM Go to last post
8 567

Any issue with my squat (particularly the tempo)?

https://www.youtube.com/watch?v=sjWupWCSGy0 I've been doing sets of 5x3 for my barbell squats (as opposed to 5) ever since I hit the 2 plate mark. This morning I've done sets of 280 lbs for my squat and I noticed that in this weight, I needed to take 2-3 breaths between each rep. Is the...

Odifududix‎, 01-17-2020 11:53 AM
01-17-2020, 12:58 PM Go to last post
5 345

Angry How long will it take to bench 225lbs?

Im a 17 year old boy thats 6’0ft and weights 175lbs. I’ve been lifting for almost 2-3 years now and my current 10-12 rep max on bench press is 185lbs. I’m really trying to reach my goal of a 10-12 rep max bench press of 225lbs and it’s really starting to frustrate me as it feels like I’ve been...

userB68NXLR0EEM‎, 01-16-2020 08:26 PM
01-17-2020, 11:17 AM Go to last post
9 563

general bulking questions

right off the bat, im 18 years old, 5'7 130 pounds. I have been lifting for about a year total, 9 months followed by a year break which i regret but now im 3 months back in and have regained almost all the muscle ive lost. Since i started lifting ive gone up maybe 15 pounds total (very skinny and...

aswwdwu111‎, 01-01-2020 10:14 PM
3 835

How high/low to set up the bench for incline dumbbell press?

I attached two images, in the first image the bench is set on the 3rd "notch" and the second image is on the 4th notch, is the first image too low to hit incline or is it just right? Is the second image to high and will activate my shoulders or either set up works?

GangsterFresh‎, 01-17-2020 02:19 AM
01-17-2020, 04:15 AM Go to last post
2 450

Clean and Jerk Help

Hey guys, I learned how to do this with youtube videos. But im concerned that its not correct - or maybe i can do things better. in this video at home im using a standard bar to practice - but at my local gym i use the olympic bar. Im starting from a Hang Position because i find it uses less...

Mystx‎, 01-15-2020 10:18 AM
01-17-2020, 12:45 AM Go to last post
6 749

Question about zercher squats, my newfound love in life

Just discovered these recently, getting into them I must say. I do want to ask something about them though. On the grip, some say to keep arms straight and others say a cross-grip is fine. Now what I was curious about, is whether or not the grip chosen here changes which muscle areas emphasized?...

TheShadowMan‎, 01-16-2020 07:09 PM
01-16-2020, 09:12 PM Go to last post
2 418

Smile Struggling to work out legs.

Hey guys just looking for some tips on my leg situation. I struggle big time to work out even the smallest amount. I can spend ages warming stretching etc. And yet even after 1 small weighted squat my hamstrings just cant take it and start to get tight and cramp. As well as doing any machines my...

FilthyGore‎, 01-16-2020 02:46 PM
01-16-2020, 04:04 PM Go to last post
1 388

Unhappy How to recover fast in 24h

I have the recovery problem and try a lot to overcome but failed. I have limited time so I usually do benchpress/squat on Saturday and do squat/benchpress on Sunday. Both are heavy workout on different part of my body. BUT, I offen feel tired at Sunday even I eat a lot and sleep more...

mrpre‎, 01-15-2020 12:08 AM
01-16-2020, 03:50 PM Go to last post
6 780

Stretch marks

Unsure what category to post this in But I have been hitting the gym pretty hard for past 3 months and now I have stretch Mark's from muscle growth is this a common thing? Or should I slow down on my strength training I'm very happy with strength and muscle size gains just stretch marks are...

dylanstephens54‎, 01-12-2020 03:40 PM
01-16-2020, 03:47 PM Go to last post
7 1,050

Why can I only bench 25kgs?!

I'm a healthy 25 year old guy who has been going to the gym regularly for the past 3 months. I'm 184cm tall and weigh 67kgs. And yet I can only bench 25kgs! I've tried increasing the weight to 30kg but it's just too much. I can barely even do 3 reps of 30kg. When I bench press, my arms shake...

Skinnyguy4‎, 01-10-2020 05:05 AM
2 Pages
1 2
01-16-2020, 03:24 PM Go to last post
31 2,480

Flat bench press stuck

Hey all, I just wanted some advice on our to get my bench press out of this plateau. I'm currently at 295 flat bench and 275 incline. I have been stuck here for a little while now and can't seem to get it higher. Any suggestions ?

lakerfan33‎, 01-16-2020 10:23 AM
01-16-2020, 03:03 PM Go to last post
2 462

Breathing and Bracing and the opposite of it

so i was told by everyone about breathing and bracing that its a mandatory, you breathe in you DL the weight you drop it you breathe out and breathe back in and repeat the lift . squat is breathe in go down go up breathe out and breathe in again and repeat the lift . I assumed that was the...

J0hn90‎, 01-16-2020 04:31 AM
01-16-2020, 02:55 PM Go to last post
6 597

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