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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 98,244

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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02-25-2018, 07:13 PM 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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03-30-2018, 05:12 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 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: 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
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05-21-2018, 05:04 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 09:10 AM
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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
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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
26 Pages
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09-30-2019, 12:39 AM Go to last post
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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
46 Pages
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11-12-2019, 01:19 PM Go to last post
1,355 339,645

Post Help with bench

Been working out for like 18 months, been benching the whole time. Recently I’ve been getting front delt pain from some exercises, so I decided to change my form on the bench. I start with my pointer fingers on the rings of the bar, chest out, shoulder blades trying to touch. And trying to keep my...

ccwc‎, 10-15-2019 10:56 AM
10-15-2019, 11:09 AM Go to last post
1 455

What am I doing wrong here (squat video)

Positioned bar to where it felt comfortable Doesn’t look too comfortable when I watched it back What am I doing wrong here imgur.com/a/MP0bKxX

LawrenceValenti‎, 10-15-2019 10:29 AM
10-15-2019, 11:14 AM Go to last post
1 518

Compound exercises

Ive started training 2 months ago and put off the big lifts because my form is bad, I’m not going to sacrifice gains any longer so I’m focusing on my form big time now How long did it take before you could execute a perfect squat and deadlift?

LawrenceValenti‎, 10-14-2019 09:41 AM
10-15-2019, 11:56 AM Go to last post
5 778

Squat Form Check

Currently following fierce 5 novice. 17 year old male 5'5 and 114lbs. Any tips on improving my squat. Also when I am progressing the weight as the routine says my form is sacrificed. How could I go about adding weight without sacrificing form. Thanks https://www.youtube.com/watch?v=o7yiGAJX0_8

Andrew578‎, 10-15-2019 12:40 AM
10-15-2019, 05:32 PM Go to last post
7 669

Question Building muscle

Im trying to bulk up and have a very fast metabolism, I've recently started hitting the gym 6 days a week with the following routine Day 1) chest, triceps Day 2) back, biceps Day 3) shoulders, traps, abs Day 4) rest Day 5) chest, triceps Day 6) back biceps Day7) shoulders, traps, abs...

sethAB‎, 10-14-2019 11:46 AM
10-15-2019, 05:34 PM Go to last post
3 739

Seated leg tucks on a slight decline benefit?

I saw this picture on Arnold's facebook and i was wondering if there's any benefit of doing the seated leg tucks on a minor decline setting like this. Every book/video i've seen, they're done on a straight bench.

backinthegymbro‎, 10-16-2019 03:07 AM
10-16-2019, 01:59 PM Go to last post
1 484

App for randomizing workouts

I'm wondering if there is an app to randomize and create my own workouts. To prevent my body from getting used to workouts it's important to switch up excercises, rep counts, time under tension etc. Is there an app where I can put in like 100 workouts into specific categories (calves, biceps, chest...

12rep‎, 10-16-2019 05:27 PM
10-16-2019, 05:46 PM Go to last post
3 451

Lifting for almost 2 years now

I started out with fierce 5 and after I couldn’t progress ever week I switched over to 5/3/1 and began playing around with different templates like bbb fsl etc I’ve been Doing that for this past year and have made some nice gainz but kinda tried it 5/3/1 what are some good Program recommendations...

bojanglez34‎, 10-17-2019 04:25 AM
10-17-2019, 04:53 AM Go to last post
1 397

Question Activity level

Hello! Help me find out my activity level :) I think it's between sedentary and little exercise but I need a confirmation. So that's my daily routine, I walk 30 min in the morning to school (4km) and 30 min afternoon back to home (8 km in total, 10k steps) 5 days/week and in the rest of the day...

Tuberculolovich‎, 10-17-2019 08:34 AM
10-17-2019, 08:39 AM Go to last post
1 363

5 months in and not much results

Hey guys, i worked out pretty consistently (military fitness type) for 4 years. Was in great shape physically, appearance was pretty good as well. I became stagnant for 3 years before deciding to jump back in. Originally i lost around 20 lbs, then got back into weight training at 188 lbs. Ate hard...

starkface‎, 10-17-2019 05:27 PM
10-18-2019, 01:15 AM Go to last post
5 469

I love to work out and run daily

Hello everyone i started to work out in a gym (normal program for losing weight rather than building muscles with low weight lifts at high numbers) I run daily and try to keep myself active at home via VR, but the thing is i sweat a lot and the weather is getting colder even when i'm not working...

Pennywoloz‎, 10-17-2019 03:21 PM
10-18-2019, 07:51 AM Go to last post
1 390

Question Winged scapula making my right chest weaker?

Hi everyone, Whenever I would work my chest, I only feel my left chest and not right and after a while the development between the two became noticeable. So I stopped training chest completely. I figured it’s better to have no chest rather than a deformed one. No matter how much I concentrated,...

ArbaazRauf‎, 10-15-2019 12:17 PM
10-18-2019, 10:12 AM Go to last post
5 776

what joint is standing calf raises targeting?

Is it the ankle joint?

Apollo 13‎, 10-18-2019 08:01 AM
10-18-2019, 11:38 AM Go to last post
2 362

Cardio

Hey I’m looking for a bit of advice. I’m studying to be a PT next year and I know that when I get a job in a gym I’m going to be taking a lot of cardio based classes. I much prefer weights to cardio it’s my preference however, I’d love to improve my cardiovascular endurance but not end up...

Liftnsquat‎, 10-16-2019 12:52 PM
10-18-2019, 01:40 PM Go to last post
2 697

Exclamation Deadlift FORM CHECK

18 year old. Got back from a 2 month lay off. Would appreciate a form check to prevent snap city. I'm starting from a higher position as my hips tend to shoot up if i dont. Here are a few clips up of me pulling some light weight. instagram.com/formcheck239?igshid=1kg5pr6s09qjg

stefanferns‎, 10-18-2019 04:44 AM
10-18-2019, 02:34 PM Go to last post
2 503

Post Trapezius Pain From Dips (Reps)

A while ago I could not do dips, because I lacked the shoulder flexibility. I did a lot of stretches and I finally managed to do them without any discomfort in my shoulders. I don't feel any pain during the exercise, but when I get off the bars I feel a sharp pain in my neck / trapezius area....

__r‎, 05-11-2009 02:25 AM
10-18-2019, 03:45 PM Go to last post
11 10,019

Leg extensions

Toes up or down?

Hannahp21‎, 10-18-2019 04:24 PM
10-18-2019, 04:24 PM Go to last post
0 381

Leg exercises during surgery recovery

Hello, so I’ve had surgery on my left foot and my doctor told me I wont be able to do exercises that puts heavy load on my foot for 5 months, so no heavy squats, leg press or deadlift. My doctor told me I could do leg extensions/curls but I was wondering if you can think of any other exercises I...

Degniz‎, 10-17-2019 01:38 PM
10-18-2019, 06:12 PM Go to last post
4 602

Bench press machine

https://youtu.be/bo5Cpuo_sZs Someone please tell me these look alright, felt like the worst workout of my life lmaooo

Hannahp21‎, 10-19-2019 03:37 AM
10-19-2019, 05:42 AM Go to last post
4 470

Thoughts on this leg day routine?

So my back has been bothering me off and on for about 5-6 months now. I've been following a 4x a week U/L routine, which means I have two lower/leg days a week. The issue I'm having is creating a routine that is easy on the back and things like the back squat, leg press, and RDLs seem to cause...

beq1991‎, 10-19-2019 10:41 AM
10-19-2019, 10:55 AM Go to last post
1 438

Universal athletic position tips.

Can someone explain if I Should feel the tension in my quads, hamstrings, or both when entering the universal athletic position? What is the proper way to enter this position from beginning to end? What are the steps to take to enter this position? Is it simply a hip hinge or squat? Just give me a...

tariq2333‎, 10-19-2019 12:12 AM
10-19-2019, 12:37 PM Go to last post
4 533

Are leg raises enough for abs ?

Hey i have a question. I train 3x per week classic full-body training. I do every training 1 exercise for abs at the end. I do only leg raises on dip bars, controlled, 3x to failure thats all. But my friends, they do like upper-abs, lower - abs + obliques training but it takes really long to train...

wariorpolni‎, 10-19-2019 05:24 AM
10-19-2019, 01:09 PM Go to last post
1 454

Ab routine for beginners that is effective

Please tell me a good effective ab routine for beginners.

jamesfay72‎, 10-19-2019 01:29 PM
10-19-2019, 01:33 PM Go to last post
1 391

Poll Poll: Leg extensions

Toes up or down? Do those emphasis different muscles? Also, anyone else feel the front of there legs/calves working along w the quads when toes are pointing up?

Hannahp21‎, 10-18-2019 04:25 PM
10-19-2019, 01:52 PM Go to last post
3 568

Can't squat with flat feet!

I cannot go down into the squat position without lifting my heels. As soon as my lower leg gets about 30 degrees away from vertical, the heels come up. I've been that way all my life. I re-realized this when I saw a video demonstrating squats on exrx.net. Can't do squats right while balancing on...

Datoyminaytah‎, 07-20-2006 06:21 PM
10-19-2019, 05:34 PM Go to last post
12 23,582

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