8 Gym Exercises (YOU'RE DOING WRONG!)

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  • Published: 15 June 2019
  • 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 are either having your elbows flared too far out or having them too tight together. When your elbows are flared too far out you're putting a lot of pressure on your shoulder and rotator cuff. On the other hand when your el

Comments • 739

  • Gravity Transformation - Fat Loss Experts

    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.

    • Malcolm Hayes
      Malcolm Hayes  3 weeks back

      I have a question? What about using a dumbbell to do a skullcrushers? You have to go past your head right?

    • Nathan Lloyd
      Nathan Lloyd  1 months back

      I was just about to comment on this. There is nothing wrong with tricep extensions behind the head if you keep your upper arm in a fixed position throughout the lift.
      Nice advice.

    • japphan
      japphan  2 months back

      Not lats. The muscle you are referring to is teres major, a muscle that overlaps the lats, but should not be confused with them because they have completely different functions.
      Same with tricep extensions. Noone uses their lats for them, but plenty use teres major.

  • MiyooJ Ro
    MiyooJ Ro  22 hours back

    Cant u just go direct to the point (dos) instead of explaining the donts. This video gave me a headache. Supposedly, i wanna watch this to have an answer.

    • Peeter Paan
      Peeter Paan  1 days back

      why would anyone want to imagine to be hugging a tree? I would rather imagine to hug some kind of woman.

      • harman bains
        harman bains  2 days back

        Thanks buddy

        • Guna seelan
          Guna seelan  2 days back

          Need more advice

          • Guna seelan
            Guna seelan  2 days back

            Good

            • Big Truck Fitness
              Big Truck Fitness  3 days back

              ✔️✔️✔️✔️✔️✔️✔️✔️👑

              • Cyber Master Dragon
                Cyber Master Dragon  5 days back

                Gonna build muscles after 1 month

                • workout alaa
                  workout alaa  6 days back

                  Subscribe please 🙏🙏🙏

                  • M. A
                    M. A  1 weeks back

                    Good video , but you talk to much

                    • yyc.volvocuts
                      yyc.volvocuts  1 weeks back

                      the leg press demonstration in the beginning made me cringe

                      • Luca Dileonardo
                        Luca Dileonardo  1 weeks back

                        While I agree you should keep your elbows close together when doing skull crushers, you should keep the barbell behind your head. However when you reach the point of full contraction the barbell should still be behind your head rather than above your forehead. Try it out, it hits different - believe me.

                        • Today's Grail Tomorrow's Beater

                          Thanks man

                          • Goran Kellett
                            Goran Kellett  1 weeks back

                            the person who i listen to a lot these days is arnold the legend

                            • Jojo
                              Jojo  2 weeks back

                              8:00 yea sure he already has the box in his hands...
                              in REALITY the box is very likely on the floor under a shelf and the box isnt a perfect cube. or maybe the box is not very heavy but giant instead.
                              and then work in a warehouse and do this 8 hours a day... RIP

                              • Iron Vegan
                                Iron Vegan  2 weeks back

                                I totally agree with taking longer steps when doing walking DB lunges - much better, and also really hits the glutes, however, I don't believe that the knee going past the toes is a problem - for example, every time you walk down stairs, one leg at a time, notice where your knee is in relation to the toes (way past the toes by a huge margin) and keep in mind that we do this move literally millions of time during our lives - it is natural for knees to go past the toes, but somewhere along the line, we came up with this notion that the knees would be injured if this occurred (also consider getting up from the toilet - how many times do we do this movement during our lives - watch those knees and toes - a natural, benign move).


                                When I am doing bent over rows, I mentally envision pushing back with the backs of my upper arms and elbows, as if I am on a machine where the backs of my arms are pushing against padded supports. I agree that to think about pulling with the hands is not the most beneficial way to think of things. On the machine pulldowns, a good option is to use lifting straps to secure the hands to the bar, thus eliminating grip as a fatigue issue, and, like the bent over row, imagine pushing the upper arms and elbows downward towards the floor. Straps could also be used with the bent over rowing, which eliminates thinking about gripping the bar, and this helps one to stop thinking about pulling with the hands.


                                On skull crushers (what we used to call lying barbell triceps extensions in the old days), I tend to compromise between the middle of the forehead and way back past the head - I usually aim for my upper forehead at the hairline. Skull crushers are an easy exercise to get momentum involved, with swinging and perhaps injury, so yes, the stricter the better usually. They can also be performed with lighter weight, where the upper arms are not perpendicular to the floor, but rather angled out above the top of the head, which keeps the triceps muscles under constant tension because when the arm locks out, there is no rest for the triceps.


                                You present many great points in this video. Thanks for your suggestions and clear assistance!
                                steve

                                • Myron Fer
                                  Myron Fer  2 weeks back

                                  I've subscribed to Jeff Cavaliere and there are a few contradictions to what he said.. I guess in the end it's important to have proper muscle-mind connection when working out.

                                  • witiss lafontaine
                                    witiss lafontaine  2 weeks back

                                    Were u wearing turtle beach headphones?

                                    • witiss lafontaine
                                      witiss lafontaine  2 weeks back

                                      These videos are a mood tbh

                                      • Kevin Deritis
                                        Kevin Deritis  2 weeks back

                                        Jeff everytime

                                        • Aaditya kaak
                                          Aaditya kaak  2 weeks back

                                          My left arm stretch only 70 degree . I had surgery when i was kid. I wanna build chest plz show some workout

                                          • Aaditya kaak
                                            Aaditya kaak  2 weeks back

                                            @Walid Fakhfakh i m 42 proberly your dads age. So learn some manners kid.

                                          • Walid Fakhfakh
                                            Walid Fakhfakh  2 weeks back

                                            shut up kid

                                        • I BROKEMYOWNHEART
                                          I BROKEMYOWNHEART  2 weeks back

                                          Time stamps plz?

                                          • mesiroy1234
                                            mesiroy1234  2 weeks back

                                            You are the famous trianer in your country

                                            • Jocke
                                              Jocke  3 weeks back

                                              I really like your channel

                                              • Merijn
                                                Merijn  3 weeks back

                                                Hugging a really wide tree 😂 good vid bro that one made me laugh

                                                • Hayatan Falah
                                                  Hayatan Falah  3 weeks back

                                                  try this product to loss weight @t

                                                  • George Washington
                                                    George Washington  3 weeks back

                                                    the funny part is you think i go to the gym

                                                    • James Gaier
                                                      James Gaier  3 weeks back

                                                      I've done curls like the guy in the beginning of the vid. Those were dark times.

                                                      • Bill Gryta
                                                        Bill Gryta  4 weeks back

                                                        Is the bridging advice specifically DB press? Because every powerlifter and powerlifting coach I've seen coaches a pretty intense bridge for a standard barbell bench press.

                                                        • Bojan Zdravković
                                                          Bojan Zdravković  1 months back

                                                          *shtraight* line

                                                          • Dincerssssss
                                                            Dincerssssss  1 months back

                                                            An excellent, informative video; which I'm lucky that I've known all of them for years. However, there's one thing I've wondered and couldn't find a reasonable answer for years, too. Most of us know when doing bench press, the elbows should be at a 45 degree angle to the body to protect shoulder health. Should we keep the elbows like that when doing cable flys? Most people do cable flyes with elbows 90 degree to torso.

                                                            • David R.
                                                              David R.  1 months back

                                                              what an amazing channel!! Thank you

                                                              • Gary Young
                                                                Gary Young  1 months back

                                                                Thanks for this videi

                                                                • Trooper55
                                                                  Trooper55  1 months back

                                                                  I've been doing dips below parallel for so long.. thanks for the info! Great explanation.

                                                                  • Assis Rocha
                                                                    Assis Rocha  1 months back

                                                                    Best👏👏👏👏👏👏

                                                                    • Prasoon Prasoon
                                                                      Prasoon Prasoon  1 months back

                                                                      Hw can recover from tear scratch recovery under deltoid

                                                                      • canttouchmyshiz
                                                                        canttouchmyshiz  1 months back

                                                                        A lot these movements are not incorrect by all means besides especially the lay pulldown when straight pull replicates a close grip pull up and over... so it depends on your lifestyle completely not incorrect. More like 8 ways to isolate for maximum isolated growth yes said it twice.

                                                                        • Rae Heaton
                                                                          Rae Heaton  1 months back

                                                                          Definitely did the in line lunge mistake for years

                                                                          • Dipen Subedi
                                                                            Dipen Subedi  1 months back

                                                                            Ok sergio ramos ,i will keep it on my mind ;)

                                                                            • mehryar mahmoodkhani
                                                                              mehryar mahmoodkhani  1 months back

                                                                              Thank you so much

                                                                              • mehryar mahmoodkhani
                                                                                mehryar mahmoodkhani  1 months back

                                                                                Thank you so much

                                                                                • Alex Wesely
                                                                                  Alex Wesely  1 months back

                                                                                  you lost all credibility the second you did thrusters in jeans

                                                                                  • Rob Travis
                                                                                    Rob Travis  1 months back

                                                                                    Inpingment from bench dips?!?! Dude in done

                                                                                    • Rob Travis
                                                                                      Rob Travis  1 months back

                                                                                      THIS IS WRONG UGH I HATE THIS GUY

                                                                                      • nagaraju Nagari
                                                                                        nagaraju Nagari  1 months back

                                                                                        Thank you for this video.

                                                                                        • sadashiv chouhan lovers
                                                                                          sadashiv chouhan lovers  1 months back

                                                                                          Please make video on fat lose with gym exercise

                                                                                          • Sovereign Savage
                                                                                            Sovereign Savage  1 months back

                                                                                            Very helpful video! Thanks for these tips

                                                                                            • Cr Turford
                                                                                              Cr Turford  1 months back

                                                                                              great video - thanks