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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 09:07 PM
32 Pages
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07-13-2018, 12:10 AM Go to last post
949 150,915

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
8 Pages
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05-21-2018, 08:58 AM Go to last post
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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
494 419,661

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
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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
556 499,301

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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04-13-2018, 02:36 AM Go to last post
756 669,542

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 09:59 AM
22 Pages
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03-30-2018, 04:12 AM Go to last post
640 1,055,896

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
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02-25-2018, 06:13 PM Go to last post
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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 57,404

Can this be fixed through exercise...so self conscious

I have a fairly noticeable dent about half way down in my glutes from the side angle. Almost like the "bubble" starts halfway down. I train 3x a week doing banded hip thrusts, squats, side clams and deadlifts but haven't noticed any difference. can anyone tell me what exercise can target this part...

MissKaylee86‎, Today 03:17 PM
0 17

Sit Ups not possible?

Hey guys. So I posted some questions about very basic beginner routines earlier in the year (wanting to improve my overall fitness and strengthen my back / core, gain some endurance) and I've since quit smoking and have been doing 3 days of a basic body weight work out, 1 day cardio, 3 days...

Sashimi1989‎, Today 11:03 AM
Today, 03:15 PM Go to last post
1 89

Can you please give your views on my bicep routine?

So previously I used to perform 6 different exercises for biceps and I used to perform 3 sets of each, but later I realised that I'm over training my biceps. So I switched to this bicep program:- Day 1:- Incline DB curls (long head, 3 sets), Hammer curls (brachialis, 3 sets) Day 2:- 21s...

aryanmj‎, Yesterday 11:58 PM
Today, 02:41 PM Go to last post
15 379

Should I train lower abs if I genetically only have a 4-pack

I have been training for about 1.5 years and realized I genetically only have a 4-pack after getting to a very low body fat and training abs a ton. In the past few months I have moved over to mostly weighted ab training and have made huge ab gains but my question is, are lower ab exercises (i. e....

zanderb98‎, 07-12-2018 04:26 PM
Today, 02:25 PM Go to last post
6 372

RANT: R.I.P. Tyrbolift

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

chazzy1864‎, 06-23-2016 10:38 AM
142 Pages
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Today, 02:19 PM Go to last post
4,234 326,294

Unpopular Opinion: Back Squats Suck

As a 6'2 guy with very long femurs and a short torso, the back squat has been one of the biggest things that held back my quad development. I had been told that the back squat was the holy grail of leg exercises, that it was essential for big legs and that it should be primordial in any workout...

crafto22‎, Today 01:46 PM
Today, 02:17 PM Go to last post
1 44

Question Is it true that HIIT helps more with preventing shortness of breath?

Despite me doing 10 mins of cardio everyday, simple tasks such as climbing the stairs or even just getting up from a chair can suddenly make my heart rate skyrocket. I read that it has to do with the fact that its a sudden motion that your body requires oxygen in so little time, and that running...

jonathan4210‎, Yesterday 07:30 PM
6 257

Tips for preventing bar slippage on front squats

I can’t use an Olympic grip on front squats because it hurts my wrist. The pain is livable but I’ve historically had wrist pains so I don’t want to aggravate it more. So I’ve been using the cross grip. It’s extremely difficult for me to keep my elbows as high up as possible. At the top, my elbow...

blue4123‎, Yesterday 07:29 PM
8 228

Question Ask question about how to shape Lower Chest & build wider shoulder???

Hi, I'm 29 years old, and I already do gym 2.3-3 year, now baby weight 83KG, body fat maybe around 20%? i have doubt that how to improve the lower chest curve/shape, and build wider shoulder sizes? I knew that for lower chest is Chest dips, but every time when i start to do it ,i feel my...

z7892999‎, Yesterday 04:04 AM
5 247

Exercises I should do?

I want to workout my: Biceps Triceps Forearms Glutes Lower back I DON’T want to workout my:

luvlymonster‎, Yesterday 09:19 PM
6 163

Exercises for V shaped female body

Hello, I'm a 30 yo female (170cm/58kg). I have big problems maintaining the female figure. My body is V shaped, which means it looks more like a male body. I don't have hips, thighs or butt whatsoever. The best feature on my body are long skinny legs, but that doesn't help since my whole body is...

DejaG‎, Today 06:38 AM
1 124

Dysfunctional deadlift

I got a lot of pain in my lower back the next day after doing deadlifts. I definitely have a very dysfunctional back I had terrible posture for most of my life. My hamstrings are definitely too tight, that's why I am trying too stretch them. I attached a picture of my deadlift in the down...

BorutF‎, Today 05:45 AM
3 144

cambered bar bench press

I was in the gym today and saw this dude doing benchpress with the cambered bar. I thought this was a unique idea. You really get to go deap and you kinda stretch the chest out like doing a fly at the same time. I was thinking wow this is a good movement to share with you fellas so lower the weight...

hjayss‎, 01-04-2008 01:44 AM
2 Pages
1 2
33 7,015

How Should I Fix My Muscle Imbalances

Title says it all... I have some pretty major muscle imbalances and have been working out for 2 months and have found that it has evened out a bit. My right bicep is larger than my left, my right pec is MUCH larger than the left and when flexing, only my right abs show. In addition, my left calf is...

ripper529‎, Yesterday 10:18 PM
Today, 06:32 AM Go to last post
2 202

Hard yo get 6 pack due to flexibility issues

I'm 5'7 and weigh around 150 with about 10-13% body fat. I have an issue in where when I want to work out my abs I can't seem to go all the way up and it effects the effectiveness of the workout. I see other people doing ab workouts and they are zip zapping up and down and really hitting them hard....

OMGits2RAW‎, Yesterday 11:45 PM
Today, 06:23 AM Go to last post
2 180

How much reps you do per set (Bench Press) while moving to heavy lifting?

I am able to pick up 220 pounds with 3 reps with rod weight. While I start from warm up set with 15 reps at 22 pounds, then add another 22 pounds each side for 1st set at 12 reps, then added another 22 pounds each side for 2nd set at 8-10 reps then another 22 pounds for 3rd set at 6 reps and...

deltaminds‎, Today 02:14 AM
0 154

How Do You Know When You Are Getting Close To Max

What's up guys? I'm new to this website but I figured I'd check it out and seek some help. I've been lifting for about 11 months now and I've never done a max lift before (didn't think I needed to). Today I was deadlifting 245 lbs and it was do-able, but I definitely had to struggle a little to...

yvngwall‎, Yesterday 07:30 PM
1 193

what do you guys usually do to warm up?

I do 5-7 minutes of jumping jacks to get my blood flowing or the rowing machine. I use to do 5 minutes cycling instead but it didn't make much sense when I was going to work on arms after with heavy weights. I guess its better than no warm up at all.

PeterAnastasiou‎, 07-11-2018 02:43 PM
Yesterday, 06:49 PM Go to last post
16 689

Dirty Bulk or Clean Bulk

Deciding if I should do a dirty or clean bulk Body info: 6'2/189cm 142.5lbs New to the gym/Beginner (but not a complete beginner) Have a hard time gaining weight Any help would be appreciated thanks

MuizzAli19‎, Yesterday 02:27 AM
Yesterday, 06:34 PM Go to last post
6 301

Moved: Examples of weekly workout regiments

TwinkumToes‎, Yesterday 01:44 PM
Yesterday, 06:19 PM Go to last post
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Zercher squat setup

I have recently started to incorporate zercher squats into my training for a few reasons. a couple of which are that they allow me to stay more upright and still go deep which can be difficult when back squatting as I am quite tall (6” 3), and also because they hit the upper back which is an area I...

bld9‎, Yesterday 12:37 PM
Yesterday, 01:06 PM Go to last post
1 153

How to work out in high temperature

I'm currently at my vacation house, and it's very hot here. The whole day there is 90-100 degrees F(30-35C) outside. While I do strength and lifting exercises pretty easily I always start my workout with a 20 minute run. I just started working out a month or so ago so I'm not in very good...

gunshotmike‎, 07-13-2018 04:15 AM
Yesterday, 12:10 PM Go to last post
12 497

Thumbs up Want to lose weight anyhow. Please adbise🏋

I am 30 years old. My weight is 85 kg (187.393 pounds) 1year back I joined a gym for 2 months and lose 3-5 kg in weight. But then I left because those were the final days of my wife's pregnancy. But now again I am having the same weight with tyres on the body. Double chin and lose body. That...

mydiaries‎, Yesterday 12:37 AM
Yesterday, 11:04 AM Go to last post
7 309

Front squat, how much wrist pain is normal?

I'm 6ft 148lb, been front squatting for the past few months, rn at 185lb 5x5, adding 5lb once every one or two weeks, hitting legs once a week. That said, the clavicle pain from bar I got used to it, I don't mind anymore, but I'm wondering about wrists. It definitely is not as painful as the...

Minyoungk‎, 07-10-2018 09:41 PM
Yesterday, 10:46 AM Go to last post
14 596

Talking After 2 week vacation my #s are down significantly

I went on a two week vacation and was lifting very regularly as always beforehand. I came back and usually do 5x5s at 225 on bench but was only able to get 205. Today I do savakas press and usually hit 125 for 5 reps and was only able to get 115. How long will it take for me to get back to where I...

AlexMcG‎, 07-13-2018 12:18 PM
Yesterday, 09:23 AM Go to last post
3 231

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