8 Gym Exercises (YOU'RE DOING WRONG!)
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- Äas pĆidĂĄn 19. 06. 2024
- These are 8 common gym exercise mistakes that most people do wrong. Whether you're a beginner or if your advanced you need to make sure that you're doing your workouts correctly. Here I review the most common tricep, chest, and bicep workout mistakes that you need to avoid.
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Timestamps:
#1 Lunges 0:56
#2 Parallel Bar Dips 2:19
#3 DB & BB Chest Presses 3:37
#4 Cable Flyes 5:02
#5 Bent Over BB Row 6:02
#6 Cable Tricep Extensions 8:16
#7 Lat Pull Down 9:02
#8 Skull Crushers 10:11
We've all seen that guy in the gym bench pressing a ton of weight with hardly any range of motion. Or the spotter that rips the weight off on every rep even when his help is completely not needed. Or the guy doing bicep curls looking like hes trying to do the limbo. Even though you mightve laughed at these guys and their terrible form, you may very well be making some serious mistakes yourself. Even if your mistakes arent as extreme a relatively minor deviation in your form can switch the focus of an exercise away from the muscles that you're trying to target making that exercise far less effective. Over the years of spending countless hours in the gym both as a full time trainer and while working out myself, Ive narrowed down this list to just 8 of the most common gym exercises that i see people getting wrong. And today I want to give you guys some minor tweaks to make all of these exercises far more effective so you can better target the muscles that your 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 lunges. The biggest mistake that I see people of all different skill levels make with lunges is lunging with an almost overlapping stride position. What I mean is that people will lunge in a straight line putting one foot directly in line with the other like they're trying to do some complicated sobriety test. This is wrong you want to plant your feet a little less than hip width apart for every lunge. While lunges can help you develop better balance, the exercise itself should not be a balancing act so there's no need to practically cross your feet over with each lunge. Another mistake is taking steps too close together. When you take a small step and lunge with your feet too close together you're going to be making more of a triangle between your legs at the bottom of your lunge. Usually your knee will also wind up going past your toe or simply just going too far forward which will put excess stress on that knee. On the other hand when you do it right you're going to be making more of what looks like a rectangle shape in between your legs and your front knee wont be going past your toes. The last thing about lunges is that you shouldn't let your knee smash into the floor on every rep. You can definitely come down to the floor and lightly touch the floor with your knee as long as you do it in a controlled way. Dropping to your knee on the other hand not only can It harm your knee but it'll also take the tension off your legs at the bottom of every rep. Now moving on to an upper body exercise, we have dips on the parallel bars. First of all you shouldn't do dips on a bench. Since your hands are locked behind your back the exercise puts your shoulders in a very unnatural position that can cause impingement. Luckily with parallel bars we could do dips without the hands being behind the back, but even with regular dips on parallel bars there are still a lot of mistakes to address. First of all you shouldn't be doing partial reps like I see many people doing at the gym. If you can't do reps where you go all the way down until your upper arm is almost parallel with the ground then work on improving your tricep strength with other exercises. if you have an assisted pull-up machine or resistance bands you can use those to help you work through a full range of motion on dips as well. Not going low enough is a problem but going too low is also a problem, you shouldn't go lower than parallel with the floor. Otherwise you'll once again be placing a lot of stress on the shoulders. The other thing that people will do is flare their elbows out way too far. While you can flare your elbows out a little bit and lean forward to concentrate more on your chest you don't want to flare them out too far. And the last thing that a lot of people do wrong is they try to do dips perfectly vertical. Even if you're trying to concentrate on your triceps you'll be a lot better off leaning at least slightly forward with your chest in front of your hips on this exercise. Next up are dumbbell and barbell chest presses. The most common mistakes with these...
Thanks for tuning in, hope you guys enjoy the video. One mistake that I do want to correct in this video is with skull crushers. You can in fact go behind the head with this exercise as long as you're doing it in a controlled way without using the momentum from your lats. The same points still apply though, make sure you keep your elbows tight and dont swing with the shoulders. Also as far as excessively arching on the bench press i meant to have khalid lift his hips off the bench. That would be considered excessive. As long as your hips stay on the bench you should be alright.
Love your videos bro i have been watching you a lot recently. Thanks for the amazing content
Could you do a video of pros and cons on using the sauna pre /post workout?
Thank you.
On point đ good content
At what time we have to workout for muscles growth? Morning or evening.
@@mohank1951 whenever fits your schedule, the time of day will not dictate whether your muscles grow or not. Testosterone is considered higher in the morning which would benefit although I'm not sure how much truth there is in that claim nor can I back it up.
Iâm training alone in the gym. I was overwhelmed because I had no experience at all. I finally made up my mind and started working out. This videos are helping me a lot. Thanks!
ZC94601 Hopefully youâve gotten the hang of it by now. It never hurts to ask for help tho, Iâd rather have someone show me correct form rather than get hurt
Great job mate - thatâs a very big step you took! A little advice Iâd say is to track and learn your progress. I did this by using my Instagram as my âjourney bookâ
Hope this helps you
Good stuff. These days anyone can do it! CZcams is such a great resource and I'm happy you decided to make a change to keep your body fit!! It says your comment is 2 years old I bet you're doing great
I was alone too. Was so nervous of getting judged. Just do it though! Don't let that fear consume you. You can always ask somebody. Usually ppl at the gym are very helpful
same with me
Instead of laughing at people doing the form wrong people just need to be polite and go to that person and tell them nicely
if s/he's a stranger, don't do that unless s/he is at serious imminent danger (e.g deadlifting and his legs are already wobbling uncontrollably due to excessive weight). it's actually a gym etiquette issue walking up to people and coaching them on proper form. although i would commend you for your initiative, maybe best to tell the gym admin of your concern and let them to talk to the guy instead. maybe the gym admin folks can even confirm that the guy is doing OK. none of us are always right, you know.
again, don't do walk up to strangers giving unsolicited advice unless s/he is at serious imminent risk. it's a gym etiquette thing.
I only do that when I know the person is new at gym. When is a old member I just look away because I know he won't change by listen to me.
Just like I won't change by anyone including gym teachers because they don't know what I'm doing and think is wrong without proper knowledge.
I don't tell people shit. It's their fault unfortunately. While I wish I had someone to teach me when I was new, at the time I would've been annoyed. It ain't my job.
That is horrible gym etiquette
People would prefer injuries rather than be corrected is my experience. Maybe some totally new people just starting would listen I let the budybuilders wreck themselves.
I started screaming when i saw that dude in leg press lock his legs straight đ°
Dude I started gagging đđđ
@@aaronvenegas626 đđđ
Ughhh.. đ€ź
Bruh I was waiting for his sticks to break at any point...đ
My best exercise is leg press. I sometimes will just have my tips of my toes pushing the weight but try do a more of a push. Usually do about 400-600kg. I doubt it is great technique I do but happy enough and currently maxing the machine at 680kg.
Whenever my form is wrong I can feel my body telling me itâs like a pain rather than a strain if that makes sense
Exactly
I have no form at all
Yea, but some poses aren't necessarily bad for your body but the just make you use unwanted muscles instead of the only the right ones
That sounds like its from a training guide book. perfect description of the stress from exercises
Yes
Quite informative, important exercises & a no bullshit video. Nice one mate đŻ
thanks
You said a bad word
Are you 10 years old
Those are the exact same mistakes I went through. Thank God I didn't injure myself in the process of learning a proper form đAlso, not knowing what and how much to eat was one of my biggest mistakes. That's why I always recommend Dietarize for any beginners trying to put some muscle or lose some fat first before bulking. You will save yourself so much time.
Wdym by dietarize sir?
@@johnnydangerrrrr it's an app for dieting
@@robinhazekamp1164 where do we get it??
One of the single most important things for beginners to do st the gym is use low weight and focus on form instead of number of reps or weight. He also you learn the correct motion, conditions you to regular exercises and prevents injuries
Nice ad Karl
the funny part is you think I go to the gym
Edit: 3 years later and I'm trying to join the navy seals now đ
The stupid part is why are you here if you don't go to the gym
actually i do go to the gym now and i am making gains đȘđȘ i was 15 and only 120 pounds now i am 16 and 150 all natty
Al Sangkula you miss the joke
@@futures.e.a.l6606 so you gained about 30 lbs of pure muscle in your first year doesn't sound natty to me
@@MC-fy7ky it wasn't all muscle LMAO
I am in the process of learning English, with this man I learn about exercises, food and much more, thanks bro
Donât matter how long you been working out there is always mistakes loved this vid very helpful need a part 2 I think
He's bench guide is wrong
Academia Ă© bom mano
I've been doing dips below parallel for so long.. thanks for the info! Great explanation.
I actually started doing dips,pull ups as half reps first and a few weeks later i started doing 1-3 reps the way i was supposed to,your body can adapt and you will develop strength for the movement just know when you do them,do them as negatives go down slow,and try to hold it you will gain strength in those areas and start to do them naturally.
I'm a Physical therapist assistant with a bachelors degree in exercise physiology. And I still learned a load of information with a lot of advice that I've taught my patients and clients. Great work!
My experience with his vids is mixed. In pretty much every vid of his where he has a list of some sort, there is at least one item that is outdated, if not incorrect/bro science.
I think he's coming from a sincere position, but as he says, his knowledge is based on lifting and working as a trainer. He doesn't really have the depth of knowledge that some other YTers have in this area (and I think we've all seen our share of trainers in gyms we wouldn't trust), but he's doing his best.
I'm not sure why tricep extensions were included at all, as the info differs depending on what sort of handle your using (as he pointed out). And doing skull crushers with your arms back a little more is more efficient and beneficial than the conventional way that has you at almost complete rest in the neutral position. But it's often part of a four-part movement that incorporates a small pullover as well.
I find this guy likeable, though, and it's not likely that anyone's going to get hurt by the info he's putting out there. Hopefully he's still curious so that his knowledge will continue to grow. There's nothing wrong with doing a "Things I wasn't quite right about" vid every once in awhile. :)
Been watching your videos for a while now. Got to admit this is a good reminder for me and great video for anyone new to lifting. Sometimes the basics get forgotten and leads to injury. đȘđŸ
this info helps so much, i think about form more than anything because I want to truly get stronger without getting injured or losing effectiveness. Didnât expect to find good videos on youtube but this was super helpful and well explained. Thanks
Right before I did dips this video played from the save list. Big difference noted. Please keep the vids coming to keep us in line.
I'm definitely down to do this 6 week challenge! I haven't commented often but I always watch your videos. Seems like recently you've become more confident with your content. Keep up the good work
The bent over row one really helped. I could always feel my back rounding as I would fatigue. The looking at your chest in the mirror helped a lot!
blackmagick77 shgertyu
Thank you for the tips! Iâve only been going to the gym for a few weeks and this video was very informative, now Iâm even more motivated
Very helpful video! Thanks for these tips
Mad respect for you for staying real and honest with your followers from the beginning, keep up the good work!
Great video, even for someone who has been working out for years
I agree with you, micro dic.
Just today, my trainer told me to lean forward some in my dips because I was staying upright. All these are helpful tips, thanks.
For skull crushers i like to bring the bar behind my head and contracting the bicep on the way down for the full range of motion. Also i dont bring it all the way vertical but ending slighly backwards with stretched arms.
I also doing it with dumbells since a couple of months, its better for my elbows to stay in position.
yeah Ive seen a video where a guy explains why its better to go behind the head and do like a 2part motion and not just make an isolation exercise out of this where you dont move your upper arms. I also believe theres less stress on your elbows that way. Same with triceps extension..
Yeah, I like to go behind tha head when doin skullcrushers also because I get tha full range of motion that way. I also donât move my arms vertical at tha top of tha lift, since thatâs when the lats get engaged.
I've been doing my dips and my tricep pulldowns wrong, thaks for this!
As always good info. Quickly becoming one of my favorite channels
scott henslee ŰŽÙ ŰȘÙŰč۱ŰȘÙ
Enter the channel and subscribe ... Thank you
Next week's grind will be better, thanks mate. Have a good day king
Just starting back up after a 20 year break. Not ready to go full out just yet. Still getting restarted however; I really like that you offer a good program to start Serious workouts with all the amenities. Keep posting. Your an awesome guide
Good luck !
Ur really ah professional training bro....thank you so much
Who else cringed when the dude at 0:18 locked his knees?
Devicraft međđ
I cringed at the Moe Howard haircut
purplinko ok boomer
aaaand while texting! he must be home and injure by now
he was actually doing calves
Great tips! Certainly helped me correct a few things.
You have abundant knowledge . Thank you for sharing and for all your videos . It's been a great help in my journey of body building.
1:00: Lunges
2:21 Dips
3:37 Chest Press
5:04 Cable Flys
6:04 Bent Over BB Row
(6:37 BONUS: For All Standing Bend Over Movement.)
8:18 Cable Tricep Extension
9:04 Lat Pulldown
10:13 Skull Crushers
Thank youđ«Ąâ€ïž
My hero
Thanks man
Thank you for explaining these issues. I am working at home by myself, and I really appreciate the explanation of how lifting wrong can injure muscles instead of building them. I stopped doing 3 exercises due to your advice, and feel less pain in my body after training.
Thanks for giving these information. Please keep the good things upđđđđ
Wow, this video was a game-changer for me! I never realized I might be doing these exercises wrong until now. Your breakdown of the proper form and common mistakes was incredibly helpful. Can't wait to hit the gym armed with this knowledge. Thanks for the invaluable tips!
Some of this I already knew and some gave me an improved perspective on things I only thought I knew. Answers to the questions we all occasionally ask ourselves (into the mirror as we work out) are the ones you have an uncanny ability to focus upon quite often. There is no worse enemy to one's consistency than to think you may be executing your routine to less than maximum advantage. Your videos all seem to keep this all-important constant in view.
Very well presented and highly-detailed
Mike Kirwan - Kenmore, WA
Excellent, no, *REALLY* Excellent vid đđđ»
Lot of awareness & practical knowledge.
As a beginner. This explains clearely. Thank you!
Hello Darkness
Ahahhahaha
My friend
My old friend
I have come to talk
With you again
Iâm canât believe he had almost all the exercises I do in my workout in this video! Itâs a sign. Thanks for the info!
This is the best exercise tips channel
Thanks for correcting the way I use the Tri Lat.
So on the lunges I have always thought not to have Knee over toe, but recent events AKA talking to a D1 strength coach, I have now changed that thought. You get more ankle and knee mobility if you do knee past toes even if it is more "stress" as long as its not too much weight. I believe mobility is more important in the lunges and split squats, but with heavier weights you shouldn't go knee past toes.
Check out the Knees over toes guy
I've seen LOTS of your videos this past year. This is honestly one of your best. Thanks man đ
I love this channel! Itâs been so helpful so far in my gym journey.
You are doing great job sir, keep it up
Thank you so much. Lunges felt alot more comfortable after this video!
Thanks. I just started going to the gym a week ago and I realize I've been making some of those mistakes
So r u going now or left
So much information! Great video
Thank you for this video. Exactly what I wanted was right techniques.
I guess i found one of the most important CZcams Channel For Me...
Subscribed. đâșïž
I've been working out for 7 years. I've lost 180 fat pounds, I've gained 160 back and this video was still mad helpful! Great work guys
Dam. What happened
@@23Jpro gains bro, I was 6.1 back then now im 6.6 and built almost like a tank. ive got a long way to go, but my body is growing
@@HellFire178 you were six foot 1 and grew 5 more inches in between what time??
@@freckleheckler6311 you late couple of years đ€Ł
WELL GODDAMN my man Im so proud of you I see you puttin in the work 180 pounds is a lot dude
Thank you. I'm a total rookie trying to add some weight on my own. This is a BIG help!
Nice! I like the effects or animations along with the exercises, it's really an added value. Well prepared, well explained, thx a lot!
A key element of exercising is auditing your form. Itâs beneficial to have a gym partner go with you from time to time and check with them to measure your form, but also utilizing mirrors when youâre alone. Injuries and imbalances donât happen overnight, itâs a gradual process over time usually because there is a lack of mobility/flexibility/stability that causes the range of an exercise to change. Before you know it, boom tendinitis.
This is helpful as i joined the gym for the first time yesterday
Keep making such informative videos. It's very helpful to stay away from injury. Thanks a lotđđ
Appreciate the video, my friend. Thank you đȘđ»
Poor shoulders...
almost all exercises put stress on them
đđyeah
This is just my second day going back and this helped a lot đ
Good video for gym workout. These mistakes can lead to serious injury.
I've been training for 2 years and I made some of the mistakes. Thanks for showing! :)
Nice work man, love the informative video. always a great watch!
Perfect video. I just did the triceps push down and my left elbow was killing me! Iâm glad I can correct it
Great pointers DEFINITELY will use in the gym
This video is awesome! You did an amazing job explaining, illustrating and giving both examples and non-examples of what and what not to do! I saw points where I could definitely tighten up my gym routine. And I also recognized a lot of things that I have seen other people do in the gym that causes injury. *WHEW!* You just earned another subscriber and I will be tuning in more often! Great job man, and thanks for putting the time and effort!
I caught a few things I was doing. Thanks for the tips.
What were you doing differently ?
Very, very informative. Thank you and I can't wait to follow your tips tomorrow.
Greattt video, very crucial. Looking fwd for the next one. Thanks Gravity. !
the person who i listen to a lot these days is arnold the legend
Se inscreve no meu canal!
DEUS TE ABENĂOE
He's the most underrated person in fitness
The guy has 1.5mill subs how could that be underrated
He has 1.5 mil.subs:)))) yeaaah very underrated...NOT!
Manpreet Singh 1.5 million subs lol
Actually Josh Bryant is the most underrated man in the fitness world
he has over a million subs and most of his videos are just the same videos with a different title and click bait.
Id say he's overrated
Much appreciated and needed.
Great visuals and tips, thank you
thank you veery much for the tips .. i was doing the lat pull-down while swinging
Going too low with dips screwed my shoulder for months. Don't do it.
Slowly improve your ROM first haha
Hope you feel, and well.
Yeah, I used to make that same mistake. The fit-net told me not to, so I stopped.
spakuloid simply why i stopped doing them
Same..hurt when upper shoulder bone touched...(sorry my bad english)
Yeah dips is an exercise for manlets. Anyone tall or heavy enough risks injuring himself.
Thank you for all your help I appreciate it.we all make mistakes
wow i really needed this video lol . . just minor tweaks but tweaks that are going to improve my workouts for sure!
Thanks for info, Iâve apparently been doing these wrong for a while.
For lat pulldowns i mostly just think of them similarly to doing a wide grip pull-up, makes the form much easier
Correct !
Really helpful stuff. Glad to know about "lumber curve". Keep posting these kind of videosâ
Love your videos, thanks!
This video actually made me realize how decent my form is for a beginner at the gym. Iâm glad I got taught the right way. This video just ended up making me more confident in myself. Thank you! đȘ
Great video love this style of explanations. âđœ
This is why I rate Tonal. Tells you all these stuff as you workout đđœ
Great tips... thanks for posting!
2:48 ''OLMOST''. Just fyi. Other than that, great video, I didn't realize these mistakes were so common! Keep up the great work!
thanks bro, for the vid,its very informatinve
Thanks for this video. It gives good easy to follow examples of the correct and incorrect ways to do certain exercises. The explanations of the benefits from good form and issues with bad form now give me a way to âfeelâ when Iâm doing those exercises correctly or incorrectly. I was happy to see I had good form for some of them at least.
Best CZcams channel â€ïž
Such a wonderful great video, your advices are marvelous
For the skull crushers there are people who have longer arms who need to bring it down above their head. As long as you don't feel lat activation and you keep your elbows in you should be good
i agree, my triceps always feel sore when i do it above y head, its all about controlling the weight and feeling the stretch on the triceps. but if u move ur arms and let ur lats do much of the work u wont get that tricep feel.
I do it behind my head off the bench completely as Jeff Cavalier suggests. Works great for me.
Enter the channel and subscribe ... Thank you
im 2m tall with long arms, and i can go skull crasher on forehead, how couldnt some1 else do? Are they over 3m?
Expert instructions, thank you.
These videos are a mood tbh
2:00 if you want to target hamstrings and glutes more you put your foot farther forward and keep your knee behind the toe. If you want to target quads more put your knee above your toe and keep your feet a little closer together.
4:40 you want to âstick your chest outâ as much as possible and create a nice big curve in your upper back so you are grounded properly and your chest is more optimized to work instead of your delts look up Jeff Nippard bench press tips for this.
9:02 you also want to move your torso backwards a tad (half step backwards) on the second half of the push down to keep a constant pull on the muscle in contraction
10:45 your lats only take over if your arms move. If you lock your elbow above your neck/chin then you keep your tricep contracted throughout the whole workout which increases metabolic stress and helps to build muscle.
Agree with everything except skullcrushers. The further back the arms the better the range of tension and stretch of the triceps. I agree if youâre using your lats to overtake it is a bad way of doing them, but assuming that isnât the case, behind the head is far more effective
Your advice is always helpful man, thank you
Thanks again for these, I've probably been doing a few wrong but at least a different few was confirmed right, also showcasing other workouts I've not seen myself might just be incorporated into my routines for the gym.
me watching this with a bag of chips : " yeah i can do that"