8 Gym Exercises (YOU'RE DOING WRONG!)

We've all seen that guy on the gym bench pressing a ton of weight with barely any range of motion or the spotter who takes the weight off every rep even when his help isn't needed at all or the guy

doing

bicep curls looking like If you were trying to do limbo even though you may have laughed at these guys and their terrible form, you may very well be making some serious mistakes, even if your mistakes are not that extreme, a relatively minor deviation in your form can changing the focus of an exercise away from the muscles you're trying to target, making that exercise much less effective over the years of spending countless hours in the gym, both as a full-time trainer and while I exercise.

I've narrowed this list down to just eight. one of the most common gym

exercises

that I see people do clearly

wrong

and today I want to give you some small adjustments to make all of these

exercises

much more effective so that you can better target the muscles you are trying to work, allowing you to build more muscle and see faster results, so let's start with the lower body for our first exercise, which is the lunges. The biggest mistake I see people of all levels make with lunges is lunging with a nearly overlapping lunge position. What I mean is that people will lunge in a straight line putting one foot directly in line with the other as if they were trying to do some complicated field sobriety tests.

This is bad. You should plant your feet a little less than hip-width apart for each lunge, while lunges can help. Develop better balance. The exercise itself should not be a balancing act, so there is no need to practically cross your feet with each lunge. Another mistake is stepping too close together when you take a small step forward and lunge with your feet too close together. You're going to make more of a triangle between your legs at the end of each lunge, usually your knee will also end up going over your toes or just going too far forward, which will put excess stress on the front knee on the other side when If you do it right, you'll make more of what looks like a rectangular shape between your legs and your front knee won't go past your toes.

The last thing I want to mention about lunges is that you should don't let your knee hit the ground on each rep, you can definitely lower yourself to the ground and lightly touch the ground with your knee as long as you do it in a controlled way, land on your knee, On the other hand, it can not only hurt you. your knee but will also take the tension off your legs at the end of each rep. Now moving on to an upper body exercise, we have dips on the parallel bars. Firstly, you should not do dips on a bench since your hands are locked behind your back, the exercise puts your shoulders in a very unnatural position which can cause a crash.

Fortunately, with parallel bars we can do dips without our hands being behind our backs, but even with regular dips on parallel bars there are still a lot of mistakes made. First of all, you shouldn't do partial reps like I see a lot of people do in the gym. If you can't do reps where you lower yourself until your upper arm is almost parallel to the ground, then work on improving your Triceps Strength with other exercises. If you have an assisted pull-up machine or resistance bands, you can use them to help you perform a full range of motion in dips.

Not going low enough is a problem, but going too low is also a problem. You should not go lower than parallel to the ground, otherwise you will again put a lot of pressure on your shoulders. The other thing people will do is open their elbows too much, whereas you can open them a little bit. A little bit and lean forward to focus more on your chest, you don't want them to get too wide and the last thing a lot of people do

wrong

is try to do dips while keeping their body perfectly vertical even if you try.

To focus on your triceps, you'll be much better off leaning at least slightly forward with your chest in front of your hips in this exercise. The next exercise is the dumbbell and barbell chest presses. The most common mistakes are having your elbows too open. too far out or having them too tight when your elbows are too open you are putting a lot of pressure on your shoulder and rotator cuff, on the other hand when your elbows are too close to your ribs you are moving most of the tension away from your chest and redirect that tension toward your triceps and the front of your shoulder.

Now keep in mind that a lot of this also depends on grip width when you're deliberately trying to make a wider grip on the bench press. Your elbows will naturally widen a little more and the same goes the other way around when you're

doing

close grip presses, your elbows will naturally be a little tighter to your body; However, ideally with something like a dumbbell press or a regular bench press, we want our elbows to open up a little more. be about 75 degrees from our body, but no more, another mistake is to curve the lower back too much before starting the exercise, we want to bring the shoulder blades back and squeeze them and we also want to maintain the natural lumbar curve in our lower back but we don't want to look like we are doing a bridge while bench pressing because this will increase the risk of injury to the neck and lower back another mistake is ending with the weight above or below the shoulders Even if you follow a path in the shape of an arc during the bench press at the end of the movement, the barbell or dumbbells should always be aligned with your shoulders, not below your shoulders or above your head, let's move on to another exercise for the chest.

For some reason with cable flies I see a lot of people bring their arms and cables too far back, the problem here is that with flies, since the elbows are open at such a wide angle, there is already a lot of tension on the shoulders When you go too far back, you increase the risk of hyperextending and injuring your shoulders when lowering the weight, you want to stop even with your chest or maybe just a little further back before lifting that weight, another problem mostly faced by beginners. Running is performing the fly with your elbows locked, this not only puts excessive pressure on your elbows, but also decreases the amount of tension that is placed on the chest, which is the muscle you are trying to target to begin with.

To keep your elbows slightly bent and pretend you're hugging a very wide tree, the last problem you might run into is if you're bending your shoulders too far forward with flyes, just like with chest presses, you need to make sure you're retract your shoulder blades and push out your chest. The next step is the bent-over barbell row. With this exercise, most people are unsure of where they should aim to carry the bar. You can bring the bar higher toward your chest or lower toward your abdomen. button, while none of these are necessarily wrong, you should choose where to aim for a specific purpose when you row towards your belly button, you will target many more muscles in the middle of your back and also some of your lats.

On the other hand, when you row closer to your chest, you will focus much more on your upper back, of course, this also depends on how far you lean forward and now the biggest mistake I see when standing inclined foot. The movement is rounding your spine forward, normally you will naturally maintain a neutral lumbar curve, but when you are bent over with a heavy weight in your hands, that weight will pull your upper body down and if you don't resist and stabilize the weight. correctly, you can easily end up with a lower back injury, so to prevent this from happening, you will want to stick your chest out and squeeze your shoulder blades together before even lifting the weight, thinking about maintaining a big chest and seeing your chest. in the mirror all the time will also help you a lot if you still have trouble rounding your lower back, I also recommend sticking your butt out, you may feel weird before you start the exercise, but once you're at that weight. in your hands and the weight pulls your upper body down, you will have that neutral lumbar curve that we look for for beginners.

I found that keeping their head up reminds them to keep their chest up too because where the head goes the body will follow, but you can also tighten the chin by pulling it back to a position that makes it look like you have a double chin while keeping your chin up. eyes a few meters in front of you. Now the same advice applies whenever you are. in an incline position lifting anything off the ground, whether it's a large compound exercise like a deadlift, an isolation exercise like an incline inverted fly, or you're just lifting a heavy box off the ground, the last thing you want to avoid with the barbell.

Rowing is pulling with your hands instead of pulling with your elbows. When you pull with your hands, you will target your biceps much more, on the other hand, if you focus on lifting that weight with your elbows, it will target your back much better, another exercise that I see problems with is cable triceps extensions Whether you are using an ez bar attachment or a rope, the first mistake is not locking your elbows in place, your elbows should be tight against your ribs and don't rock back and forth as the weight comes up and lower, otherwise you will incorporate your lats making this triceps exercise much less effective.

The other mistake is standing too upright in what now looks like a perfectly vertical line while you can. Get your way with a rope, if you open the rope at the bottom of each of your extensions and wrap an ez bar around your hips, you won't be able to reach full extension because your hips are going to bend. To stay on track, you should lean forward slightly to get full range of motion and to better target your triceps. The next step is the lateral pull down. The biggest mistake you see with this one is excessive swinging when lowering the bar towards your chest when you swing like this, not only can you end up with a lower back injury, but you are also using momentum instead of using your muscles. dorsals.

Instead, you should position yourself right under the bar and once again stick your chest out by really squeezing your shoulder blades together. Close together, you want to do most of your reps without the help of momentum and just use a little momentum to help squeeze out those last few reps as your muscles begin to fatigue. The other common mistake that beginners make with lat pulldowns is that you will pull the bar down too far. When you go too low, you will be putting your shoulders in a bad position and you will also be limiting the effectiveness of the exercise, especially since you will have to use a much heavier weight. light to achieve it. down as far, instead you should aim to bring the bar under your chin or towards your upper chest and not lower it.

The last mistake with this exercise is pulling with your elbows too close together, actually when you are doing this exercise you want to. Imagine you are trying to bring your elbows behind your back for a more effective contraction and to better target the lats. The last exercise I want to go over today is the skull crushers with the skull crushers, you want to make sure you keep your With your elbows close together, many people overextend their elbows with exercises like the skull crusher and the French curl. By doing so, you are once again de-emphasizing the triceps.

The other major mistake I see is bringing the bar above your head on the way down, these are called skull crushers for a reason, your goal should be your forehead on each rep, if you go behind your head you may It will allow you to lift some extra weight, but that's only because your lats will start to take over the movement and then the boost you get from your lats will limit the effectiveness of this exercise for your triceps. It's much rarer to see people aiming too low at their teeth or collarbones, while this can make you feel like your triceps are sagging.

A better workout is also to put your elbows in a very compromised position, similar to squatting with your knees too far forward. The last point to note is that you should pinch your shoulder blades back while doing them just like you did with the chest press exercises. That's all for today guys, as always, I really hope this video helped you and I really hope you learned something new. If they did, be sure to subscribe to the channel and hit the bell icon to get notified every time I post more for free. Tips and tricks like the ones you found here and watch, regardless of whether your goal is to build more muscle or burn stubborn body fat, the main thing that determines whether you will be successful is taking the right actions and doing it consistently. you're struggling to build muscle or burn fator even just go to the gym.

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