Abdominal Crunches

Ab crunches are significant exercises for core strength, but mastering them requires attention to detail. These exercises target your abdominal muscles and are top-notch moves for core development. If you’re looking to enhance your performance in ab crunches, read on.

https://hips.hearstapps.com/hmg-prod/images/ab-crunch-1673363491.jpg?crop=1.00xw:0.753xh;0,0.0959xh&resize=1200:*

Executing ab crunches isn’t solely about lifting heavy weights; it’s about executing the movements safely and effectively. Similar to other exercises, proper form is crucial in ab crunches to prevent injury and maximize gains. Begin by ensuring your core is engaged and your body is properly positioned on the ground or a mat before initiating the crunches. This helps stabilize your body and maintain control throughout the movement. Additionally, keep your feet flat on the ground, hip-width apart. Push through your heels during the crunches to maintain stability and engage your core muscles.

During the crunches, start by contracting your abdominal muscles while lifting your shoulders and upper back off the ground. Aim to bring your chest towards your knees while maintaining proper posture. Avoid pulling on your neck or using momentum to minimize the risk of injury. Ab crunches can be physically demanding, potentially affecting the rest of your workout. A helpful tip is to consider using a cushion or mat under your lower back for added comfort and support.

Abs Exercises in Gym with Sets & Reps (youtube.com)

Below is a video from Buff Dudes a great resource for beginners to learn the correct form. I recommend watching this for better insight.

In summary, perfecting your ab crunches requires consistent practice. Focus on executing the movements correctly and incorporate these tips into your routine to gradually improve your performance over time.

Skull Crushers

Skull crushers are super important for building strong triceps, but you’ve got to pay attention to how you do them. These exercises really target your triceps and can help your arms get bigger and stronger. If you want to get better at skull crushers, keep reading.

Incline Skull Crusher Workout To Increase Strength and Mass | DMoose
https://www.dmoose.com/cdn/shop/articles/MicrosoftTeams-image_2_36a5ac4d-8ecb-4b12-91e7-b4f132f5333f.jpg?v=1682782075

Doing skull crushers isn’t just about lifting heavy weights; it’s about doing the moves right to stay safe and get the most out of them. Just like with bench pressing, you’ve got to make sure you’re doing it with good form to avoid hurting yourself and to see better results. Start by making sure your core muscles are tight and your body is in a good position on the bench before you start. This helps you stay stable and in control while you’re lifting. Also, keep your feet planted firmly on the ground, about shoulder-width apart. Push through your heels as you lift to stay steady and give your muscles more power.

When you’re doing skull crushers, straighten your arms out all the way while squeezing your triceps at the same time. Try to lower the barbell down towards your forehead while keeping your body in the right position. Don’t arch your back too much or make any unnecessary movements that could lead to injuries. Skull crushers can be tough on your body, and they might make the rest of your workout harder. One thing you can do to help is to wear elbow sleeves to reduce any discomfort and to keep your elbows in line. Friction from the barbell can sometimes cause discomfort, which can slow down your progress.

Below is a video from Buff Dudes, this is a great page who helps new lifters easily and understandably learn the correct form. I recommend watching this for better insight.
How to Perform Skull Crushers – Triceps Exercise Tutorial (youtube.com)

To sum it up, getting good at skull crushers takes practice. Make sure you’re doing the moves correctly and use these tips to help you get better over time.

Curl Variations

Dumbbell curls and hammer curls are significant workouts, but mastering them requires attention to detail. These exercises target your biceps and are top-notch moves for arm development. If you’re looking to enhance your performance in dumbbell curls and hammer curls, read on.

Inclined curl with dumbbells: How to do this exercise?
https://julienquaglierini.com/wp-content/uploads/2018/05/Curl-incline.jpg

Executing dumbbell curls and hammer curls isn’t solely about lifting heavy weights; it’s about executing the movements safely and effectively. Similar to bench pressing, proper form is crucial in these exercises to prevent injury and maximize gains. Begin by ensuring your core is engaged and your glutes are activated before initiating the curls. This helps stabilize your body and maintain control throughout the movement. Additionally, plant your feet firmly on the ground, approximately shoulder-width apart. Push through your heels during the curls to maintain stability and generate power.

During the curls, start by fully extending your elbows while contracting your biceps simultaneously. Aim to bring the dumbbells or hammer down towards your thighs while maintaining proper posture. Avoid excessive leaning or unnecessary movements to minimize the risk of injury. Dumbbell curls and hammer curls can be physically taxing, potentially affecting the remainder of your workout. A useful tip is to consider using wrist wraps to alleviate discomfort and maintain proper wrist alignment. Friction from the dumbbells can lead to discomfort, which can impede your progress.

Below is a video from Buff Dudes, this is a great page who helps new lifters easily and understandably learn the correct form. I recommend watching this for better insight.

In summary, perfecting your dumbbell curls and hammer curls requires consistent practice. Focus on executing the movements correctly and incorporate these tips into your routine to gradually improve your performance over time.

Tricep Pushdown

Tricep pushdowns are a big workout but getting them right isn’t always easy. Pushdowns work your triceps and are sometimes called the top move for triceps. If you want to get better at tricep pushdowns, keep reading.

Rope Tricep Pushdown by Martel Berry - Exercise How-to - Skimble
(Skimble)

Tricep pushdowns aren’t just about lifting heavy stuff; they’re about doing the move safely and well. Like bench pressing, doing tricep pushdowns the right way is important to avoid getting hurt and to get the most out of it. First, make sure your belly is tight and your butt is squeezed before you start. This helps you stay steady and in control. Also, put your feet firmly on the ground, about as wide as your shoulders. Push through your heels while you do the pushdown to stay steady and strong.

As you do the pushdown, start by straightening your elbows and squeezing your triceps at the same time. Try to bring the cable down toward your legs while keeping your back straight. Don’t lean too much or wiggle around too far to avoid hurting yourself. Tricep pushdowns can wear you out and make you tired for the rest of your workout. A good tip I can give you is to use wrist wraps; this can help keep your wrists and hands feeling good. Cables can rub and cause pain, which really hurts.

Below is a video of reputable YouTube creator who safely shows new lifters how to execute certain lifts. I used this video when I was starting out my fitness journey and I strongly recommend you do the same.

How To Build Huge Triceps with Optimal Training Technique (youtube.com)

In short, getting your tricep pushdowns just right takes practice. Focus on doing it the right way and follow these tips, and you’ll get better over time.

https://s3assets.skimble.com/assets/2358738/image_iphone.jpg

Barbell Rows

Barbell rows are a significant exercise in the gym, but mastering the form isn’t always easy. Row’s is a back excursive and sometimes called the king of all movements involving your back. If you’re looking to improve your barbell rows, read on.

How to Barbell Row Properly: Tips, Benefits and Variations | Gymshark  Central
(Gym Shark)

Barbell rows aren’t solely about lifting heavy weights; they’re about executing the movement safely and effectively. Similar to bench pressing, performing barbell rows correctly is essential to avoid injury and maximize gains. To begin, ensure your core is braced and your glutes are engaged before starting the row. This stabilizes your body and enhances control. Additionally, plant your feet firmly on the ground, approximately shoulder-width apart. Focus on driving force through your heels during the row to maintain stability and generate power.

As you perform the row, initiate the movement by bending your elbows and retracting your shoulder blades simultaneously. Aim to bring the barbell close to your lower chest while maintaining a neutral spine. Avoid excessive arching or rounding of the back to prevent strain. Barbell rows can be extremely taxing and take out most of your stamina for the rest of your workout session. An insider tip I can give you is to use straps; this can help preserve your forearms and or condition of your hands. Barbells can commonly rip hand skin resulting in callous’, which are sometimes too broken and begin to bleed which can be extremely painful.

In summary, perfecting your barbell row technique requires consistent practice. Concentrate on form and adhere to these guidelines, and you’ll notice improvements in your performance over time.

Gymshark. “Gymshark.” Ctfassets.net, 2024, images.ctfassets.net/8urtyqugdt2l/5JyoMOTRMiqUgeX3xcFAot/adc9c772286fb52694a1d39de481709a/barbell-row-tile.jpg. Accessed 3 Apr. 2024.

Shoulder Press

When it comes to shoulder pressing, getting your form right is super important for both effectiveness and safety during your gym sessions. Let’s break down some key tips inspired by techniques.

How To Overhead Press For Bigger Shoulders (5 Mistakes You're Probably  Making) - YouTube
(How,2018)

When you decide to try shoulder pressing, start by positioning the barbell right above your collarbone, with your hands resting slightly wider than shoulder-width apart. This initial setup is crucial for optimal lifting.

The next important step is Stance and Bracing, establish a solid foundation by standing with your feet about shoulder-width apart, or even slightly wider. Before you lift, make sure to brace your core hard. Imagine someone’s about to give you a gut punch, that’s the level of engagement you’re aiming for. This core activation strengthens your spine and prevents any unwanted arch or leaning during the press. Additionally, push your head slightly backwards to maintain a neutral spine from head to tailbone throughout the lift.

As you initiate the press, focus on a smooth and controlled upward movement. The goal here is to engage your shoulder muscles rather than relying on momentum of the weight. Keep your form tight and your movements safe. Exhale as you press the weight overhead, maintaining that solid core engagement. When lowering the barbell, do so with precision and control, avoiding any sudden drops or jerky motions. Shoulder press can result in a huge number of injuries if performed wrong.

Above is a great video by the buff dudes that will help you properly and safely conduct the shoulder press. Happy Lifting!

Deadlifting


Deadlifting is important in the gym, but not everyone knows how to do it right. If you want to improve your deadlift, keep reading.

Sumo vs. Conventional Deadlifts - Does it Matter? (Yes!) — ALEX TANSKEY
(Squarespace, 2016)

Deadlifting is important in the gym, but not everyone knows how to do it right. If you want to improve your deadlift, keep reading.

Deadlifting isn’t just about lifting heavy it’s about doing it safely and effectively. Like back squat, many people forget to use certain muscles when they deadlift. The first style of deadlift is conventional deadlifting and here is how to perform it. Before you lift the bar, tighten your core and pull your shoulder blades back to protect yourself from injury. This is what we call engaging your lats. Imagine yourself pinching a pencil between your shoulder blades.

Keep your feet flat on the ground and shoulder-width apart while you lift. Push through your heels to stay stable and strong. When you lift, keep the bar close to your body and your back straight. Engage your butt and leg muscles to lift the weight properly.

Sumo Deadlifts are another type of deadlift that people can spare their lower half and make up for it with their back. The way a sumo deadlift works is all the same except the fact that you are spreading your feet out wide with an angle. Stretch your arms down in a liner path. When the pull starts, instead of pushing through the floor, you pull up with back and down with glutes and hamstrings. I personally do not recommend doing this technique for reasons outside of personal injuries as people in the gym community say its “cheating”.

How to Perform the Deadlift – Proper Deadlift Technique & Form (youtube.com)  (Buff Dudes, 2013)

Above is a great video that I strongly recommend if you’re just starting at the gym. I discovered Buff Dudes’ videos three years ago when I started working out. They’re still a great resource for learning proper techniques. To sum up, getting your deadlift right takes practice. Focus on your form and follow these tips, and you’ll see improvements in no time. Remember these tips, and you’ll lift more weight safely and effectively.

Proper Squatting

Squatting is a big deal in the gym, but not everyone gets it right. If you want to improve your squats, keep reading.

Knee Pain When Squatting: Causes, Prevention, and Treatment Strategies
(“Knee Pain When Squatting”)

Squatting isn’t just about lifting heavy it’s about doing it safely and effectively. Like bench pressing, doing squats properly is crucial to avoid getting hurt and to make the most gains.

First things first, brace your core and tighten your glutes before you squat. This keeps you stable and in control. Also, make sure your feet are firmly on the ground, about shoulder width apart. Push through your heels as you squat down to keep your balance and generate force.

When you squat, bend your knees and hips at the same time. Try to lower your body until your thighs are parallel to the ground. The goal is to achieve 90 degrees or lower for full range of motion Keep your back straight and chest up to protect your lower back. As you stand up from the squat, push through your heels and engage your core muscles. Keep your chest up to maintain good form.

How to Perform the Squat – Proper Squats Form & Technique (youtube.com) (Dudes)

Above is a great video that I strongly recommend if you’re just starting at the gym. I discovered Buff Dudes’ videos three years ago when I started working out. They’re still a great resource for learning proper techniques. To sum up, getting your squats right takes practice. Focus on your form and follow these tips, and you’ll see improvements in no time.

Bench Press

Everyone around the world knows what a bench press is but not everyone knows how to do it with proper form and timing. If you are interested in exploding your bench press weight this reading is for you.

How To Bench Press: A Simple, Step-By-Step Guide - Caliber Fitness
(Muir 1)

Bench pressing isn’t just about pushing weight; it’s about executing proper technique to maximize gains and prevent injury. Many lifters overlook the importance of lat engagement during bench pressing. Before unracking the bar, focus on pulling your shoulder blades down and back, as if trying to squeeze a pencil between them. This engages your lats, providing a stable base and reducing the risk of shoulder strain.

Your feet should be planted firmly on the ground throughout the lift. Position them flat and about shoulder-width apart for stability. Drive through your heels to generate power and maintain a solid foundation. Keeping your lower body engaged also helps in transferring force efficiently.

The path of the bar is crucial for an effective bench press. Lower the bar to your mid-chest while keeping your elbows at a 45-degree angle to your body. As you press, drive the bar back up in a slight arc towards your starting position. This path not only optimizes muscle engagement but also reduces stress on the shoulders.

How to Perform Bench Press – Tutorial & Proper Form – YouTube

Above is a video I used 3 years ago when introducing myself to the gym. I found this cannel very informative, and I still watch their (Buff Dudes) videos to this day. Remember, mastering the bench press takes time and practice. Focus on these key elements of technique, and soon you’ll be pushing more weight safely and effectively.

Compound vs Accessory

Now that we understand that muscle groups combined in certain strategic placements can help us achieve our fitness goals more efficiently. We now need to explore what exercise are going to target those muscle groups the best.

The 5 Best Compound Lifts for Gaining Muscle & Strength
(Duquette et al, 2023)

If you’re aiming to get strong, those main moves like bench presses, squats, and deadlifts are your go-to (Conventional). They’re like the basics of strength training because they work a bunch of muscles all at once, making you feel tough all over. Bench presses target your chest and arms, squats hit your legs and core, and deadlifts are all about your back and legs. They’re like the foundation of a strong house you got to have them to build up your strength.

While both compound and isolation exercises may produce similar hypertrophy, individuals aiming to increase muscle mass can opt for compound exercises without including isolation exercises to make their workout more time efficient. (INFS,2023)

But it’s not just about those big moves. There are other exercises, like lateral pulldowns (Accessory), that focus on specific muscles. They help round out your strength and keep your workouts interesting. Lat pulldowns, for example, give your back muscles a solid workout, making you stand tall and pull things easier. Mixing up your routine with different exercises keeps your muscles guessing and your workouts fun.

So, if you want to get strong and stay that way, mix it up with a variety of exercises. The main ones, like bench presses and squats (Conventional), lay down the groundwork for your strength. And those smaller, focused moves (Accessory), they add variety and keep things lively. It’s like building a sturdy house, brick by brick.

INFS. “Compound vs Isolation Exercises: Which Is Better?” Fittr, 2023, www.fittr.com/article/looking-for-better-hypertrophy-compound-vs-isolation-exercise-247/.