8 Gym Exercises (YOU'RE DOING WRONG!) — Transcript

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1. 0:00we've all seen that guy in the gym bench
2. 0:02pressing a ton of weight with hardly any
3. 0:04range of motion or the spotter that rips
4. 0:06the weight off on every rep even when
5. 0:08his help is completely not needed or the
6. 0:10guy doing bicep curls looking like he's
7. 0:12trying to do the limbo even though you
8. 0:14might have laughed at these guys and
9. 0:15their terrible form you may very well be
10. 0:18making some serious mistakes yourself
11. 0:20even if your mistakes aren't as extreme
12. 0:22a relatively minor deviation in your
13. 0:24form can switch the focus of an exercise
14. 0:27away from the muscles that you're trying
15. 0:28to target making that exercise far less
16. 0:30effective over the years of spending
17. 0:32countless hours in the gym both as a
18. 0:34full-time trainer and while working out
19. 0:36myself i've narrowed down this list to
20. 0:38just eight of the most common gym
21. 0:40exercises that i see people getting
22. 0:42plain wrong and today i want to give you
23. 0:44guys some minor tweaks to make all of
24. 0:46these exercises far more effective so
25. 0:48you can better target the muscles that
26. 0:50you're trying to work allowing you to
27. 0:53build more muscle and see faster results
28. 0:55so let's start with the lower body for
29. 0:57our first exercise which is lunges the
30. 1:00biggest mistake that i see people of all
31. 1:02different skill levels make with lunges
32. 1:04is lunging with an almost overlapping
33. 1:06stride position what i mean is that
34. 1:08people will lunge in a straight line
35. 1:10putting one foot directly in line with
36. 1:12the other like they're trying to do some
37. 1:14complicated sobriety tests this is wrong
38. 1:17you want to plant your feet a little
39. 1:18less than hip width apart for every
40. 1:20lunge while lunges can help you develop
41. 1:22better balance the exercise itself
42. 1:24should not be a balancing act so there's
43. 1:27no need to practically cross your feet
44. 1:28over with each lunge another mistake is
45. 1:31taking steps too close together when you
46. 1:33take a small step forward and lunge with
47. 1:35your feet too close together you're
48. 1:37going to be making more of a triangle
49. 1:39between your legs at the bottom of every
50. 1:41lunge usually your knee will also wind
51. 1:43up going past your toes or simply just
52. 1:46going too far forward which will put
53. 1:48excess stress on that front knee on the
54. 1:50other hand when you do it right you're
55. 1:52going to be making more of what looks
56. 1:53like a rectangle shape in between your
57. 1:55legs and your front knee won't be going
58. 1:58past your toes the last thing about
59. 2:00lunges that i want to mention is that
60. 2:01you shouldn't let your knee smash into
61. 2:03the floor on every rep you can
62. 2:05definitely come down to the floor and
63. 2:06lightly touch the floor with your knee
64. 2:08as long as you do it in a controlled way
65. 2:11dropping to your knee on the other hand
66. 2:13not only can it harm your knee but it'll
67. 2:14also take the tension off your legs at
68. 2:16the bottom of every rep
69. 2:18now moving on to an upper body exercise
70. 2:20we have dips on the parallel bars first
71. 2:22of all you shouldn't do dips on a bench
72. 2:24since your hands are locked behind your
73. 2:26back the exercise puts your shoulders in
74. 2:28a very unnatural position that can cause
75. 2:30impingement luckily with parallel bars
76. 2:33we could do dips without the hands being
77. 2:35behind the back
78. 2:36but even with regular dips on parallel
79. 2:38bars there are still a lot of mistakes
80. 2:40here to address first of all you
81. 2:42shouldn't be doing partial reps like i
82. 2:44see many people doing at the gym if you
83. 2:46can't do reps where you go all the way
84. 2:47down until your upper arm is almost
85. 2:49parallel with the ground then work on
86. 2:51improving your tricep strength with
87. 2:53other exercises if you have an assisted
88. 2:55pull-up machine or resistance bands you
89. 2:58can use those to help yourself work
90. 2:59through a full range of motion on dips
91. 3:01as well not going low enough is a
92. 3:04problem but going too low is also a
93. 3:06problem you shouldn't go lower than
94. 3:08parallel with the floor otherwise you'll
95. 3:09once again be placing a lot of stress on
96. 3:12the shoulders the other thing that
97. 3:13people will do is flare their elbows out
98. 3:16way too far while you can flare your
99. 3:18elbows out a little bit and lean forward
100. 3:20to concentrate more on your chest you
101. 3:21don't want to flare them too far out and
102. 3:24the last thing that a lot of people do
103. 3:25wrong is they try to do dips while
104. 3:27keeping their body perfectly vertical
105. 3:29even if you're trying to concentrate on
106. 3:30your triceps you'll be a lot better off
107. 3:32leaning at least slightly forward with
108. 3:34your chest in front of your hips on this
109. 3:36exercise next up are dumbbell and
110. 3:38barbell chest presses the most common
111. 3:40mistakes with these are either having
112. 3:42your elbows flared too far out or having
113. 3:44them too tight together when your elbows
114. 3:46are flared too far out you're putting a
115. 3:48lot of pressure on your shoulder and
116. 3:49your rotator cuff on the other hand when
117. 3:51your elbows are too close to your ribs
118. 3:53you're shifting most of the tension away
119. 3:55from your chest and redirecting that
120. 3:57tension towards your triceps and the
121. 3:59front of your shoulder now keep in mind
122. 4:01a lot of this does depend on grip width
123. 4:03as well when you're purposefully trying
124. 4:06to do a wider grip on the bench press
125. 4:08your elbows will naturally flare out a
126. 4:10little wider and the same thing in
127. 4:12reverse when you're doing close grip
128. 4:14presses your elbows will naturally be a
129. 4:16little tighter to your body however
130. 4:18ideally with something like a dumbbell
131. 4:20press or a regular bench press we want
132. 4:22our elbows to be about 75 degrees away
133. 4:25from our body but no more another
134. 4:27mistake is curving the lower back out
135. 4:29too much before beginning the exercise
136. 4:31we do want to bring the shoulder blades
137. 4:33back and tight together and we also want
138. 4:35to maintain the natural lumbar curve in
139. 4:37our lower back but we don't want to look
140. 4:39like we're bridging while we're bench
141. 4:41pressing because this will increase the
142. 4:43risk of injury to your neck and to your
143. 4:45lower back another mistake is ending off
144. 4:48with the weight above or below your
145. 4:50shoulders even if you follow an arc-like
146. 4:52path during a bench press at the end of
147. 4:54the movement the bar or the dumbbells
148. 4:56should always be in line with your
149. 4:58shoulders not below your shoulders or
150. 5:00above your head let's move on to another
151. 5:02chest exercise cable flies for some
152. 5:04reason with cable flies i see a lot of
153. 5:07people bringing their arms and the
154. 5:08cables way too far back the problem here
155. 5:11is that with flies since your elbows are
156. 5:14opened up at a very wide angle there's
157. 5:16already a lot of tension on your
158. 5:17shoulders when you go too far back
159. 5:19you're increasing your risk of
160. 5:21hyperextending and injuring those
161. 5:22shoulders when lowering the weight you
162. 5:24want to aim to stop even with your chest
163. 5:26or maybe just a little bit further back
164. 5:29before lifting that weight right back up
165. 5:31another problem that mostly beginners
166. 5:33run into is performing the fly with the
167. 5:35elbows locked out not only does this put
168. 5:37excessive pressure on the elbows but it
169. 5:40also decreases the amount of tension
170. 5:41that's placed on the chest which is the
171. 5:44muscle that you're trying to target to
172. 5:45begin with you want to keep your elbows
173. 5:48slightly bent and pretend that you're
174. 5:49hugging a really wide tree the last
175. 5:52problem you might run into is if you're
176. 5:53rounding your shoulders too far forward
177. 5:55with flies just like with the chest
178. 5:57presses you want to make sure that you
179. 5:58retract your shoulder blades and stick
180. 6:00your chest out next up is the bent over
181. 6:03barbell row with this exercise most
182. 6:05people aren't sure where they should be
183. 6:07aiming to bring the bar you could bring
184. 6:09the bar higher up towards your chest or
185. 6:11lower towards your belly button while
186. 6:13neither of these are necessarily wrong
187. 6:16you should be choosing where to aim for
188. 6:18a specific purpose when you row towards
189. 6:20your belly button you'll target a lot
190. 6:22more of the muscles in the middle of
191. 6:24your back and some of your lats as well
192. 6:27on the other hand when you do rows
193. 6:29closer to your chest you'll be targeting
194. 6:31a lot more of your upper back of course
195. 6:33this does also depend on how far you
196. 6:35bend forward as well now the most
197. 6:37serious mistake that i see for any
198. 6:39standing bent over movement is forward
199. 6:42rounding of the spine normally you'll
200. 6:44naturally maintain a neutral lumbar
201. 6:46curve but when you're bent over with
202. 6:47heavy weight in your hands that weight
203. 6:50will be pulling your upper body down and
204. 6:52if you don't resist and stabilize the
205. 6:54weight properly you can easily wind up
206. 6:56with a lower back injury so to prevent
207. 6:58this from happening you'll want to stick
208. 7:00your chest out and really squeeze your
209. 7:02shoulder blades nice and tight together
210. 7:04before you even lift the weight up
211. 7:06thinking about maintaining a big chest
212. 7:09and seeing your chest in the mirror the
213. 7:11whole time will help you out quite a bit
214. 7:13as well if you still have trouble with
215. 7:14your lower back rounding then i also
216. 7:16recommend sticking your butt out it
217. 7:18might feel weird before beginning the
218. 7:19exercise but once you have that weight
219. 7:22in your hands and the weight is pulling
220. 7:24your upper body down you'll have that
221. 7:25neutral lumbar curve that we're aiming
222. 7:27for for beginners i found that keeping
223. 7:30the head up reminds them to keep their
224. 7:32chest up as well because where the head
225. 7:34goes the body will follow but you can
226. 7:37also pack your chin tight by pulling
227. 7:39your chin back into a position that
228. 7:41makes it look as if you have a double
229. 7:42chin while keeping your eyes a few feet
230. 7:44in front of you now the same advice
231. 7:46applies whenever you're in a bent over
232. 7:48position lifting anything off the ground
233. 7:51whether it's a big compound exercise
234. 7:53like a deadlift an isolation exercise
235. 7:55like a bent over reverse fly or you're
236. 7:57simply lifting a heavy box up off the
237. 7:59ground the last thing you want to avoid
238. 8:01with barbell rows is pulling with your
239. 8:03hands instead of pulling with your
240. 8:04elbows when you pull with your hands
241. 8:07you're going to be targeting your biceps
242. 8:09a lot more on the other hand if you
243. 8:11focus on pulling that weight up with
244. 8:12your elbows you're going to be targeting
245. 8:14the back much better another exercise i
246. 8:17see problems with is with cable tricep
247. 8:19extensions whether you're using an ez
248. 8:21bar attachment or a rope the first
249. 8:23mistake is not locking your elbows in
250. 8:25place your elbows should be tight to
251. 8:27your ribs and they shouldn't be swinging
252. 8:29back and forth as the weight goes up and
253. 8:31down otherwise you'll be incorporating
254. 8:33your lats making this tricep exercise a
255. 8:35lot less effective the other mistake is
256. 8:38standing too straight up in what looks
257. 8:40like a perfectly vertical line now while
258. 8:42you can get away with this with a rope
259. 8:44if you open up the rope at the bottom of
260. 8:47every one of your extensions and go
261. 8:48around your hips with an ez bar you're
262. 8:51not going to be able to come to full
263. 8:52extension because your hips are going to
264. 8:54be in the way instead you should bend
265. 8:57slightly forward to get a full range of
266. 8:59motion and to better target your triceps
267. 9:01next up is the lat pull down the biggest
268. 9:04mistake you see with this one is
269. 9:06excessive swinging when bringing the bar
270. 9:08down towards your chest when you swing
271. 9:10like this not only can you wind up with
272. 9:12a lower back injury but you're also
273. 9:14using momentum rather than using your
274. 9:16lats instead you want to position
275. 9:18yourself right under the bar and once
276. 9:20again stick your chest out by squeezing
277. 9:22your shoulder blades really tight
278. 9:24together you want to do most of your
279. 9:26reps without any assistance from
280. 9:28momentum and only use a little bit of
281. 9:30momentum to help squeeze out those last
282. 9:32couple of reps as your muscles start to
283. 9:34fatigue the other common mistake
284. 9:36beginners make with lat pull downs is
285. 9:38they'll pull the bar way too low when
286. 9:41you go too low you're putting your
287. 9:42shoulders in a bad position and you're
288. 9:44also limiting the effectiveness of the
289. 9:46exercise especially since you'll have to
290. 9:48use a lot lighter of a weight to get
291. 9:50down that far instead you should be
292. 9:52aiming to bring the bar either under
293. 9:54your chin or to your upper chest and no
294. 9:56lower the last mistake with this
295. 9:58exercise is pulling with your elbows too
296. 10:00close together in reality when you're
297. 10:02doing this exercise you want to pretend
298. 10:04that you're trying to bring your elbows
299. 10:05behind your back for a more effective
300. 10:07contraction and for better targeting of
301. 10:10the lats the last exercise that i want
302. 10:12to go over today is skull crushers with
303. 10:14skull crushers you want to make sure
304. 10:16that you keep your elbows close together
305. 10:18many people will flare their elbows out
306. 10:20way too far with exercises like skull
307. 10:23crushers and french curls as well by
308. 10:25doing that you're once again taking the
309. 10:26emphasis off the triceps the other major
310. 10:29mistake that i see is bringing the bar
311. 10:31above your head on the way down these
312. 10:33are called skull crushers for a reason
313. 10:35your target should be your forehead on
314. 10:37every rep if you go behind your head it
315. 10:40may allow you to lift some extra weight
316. 10:41but that's only because your lats will
317. 10:43start taking over the movement and then
318. 10:45the momentum that you get from your lats
319. 10:47will limit the effectiveness of this
320. 10:49exercise for your triceps it's a lot
321. 10:51more rare to see people going and aiming
322. 10:53too low for their teeth or for their
323. 10:55collarbones while this might make it
324. 10:57feel like your triceps are getting a
325. 10:58better workout it's also putting your
326. 11:00elbows in a very compromised position
327. 11:02similar to squatting with your knees way
328. 11:04too far forward the last takeaway point
329. 11:06with these is you want your shoulder
330. 11:08blades pinched back while doing these
331. 11:10just like you were doing for your chest
332. 11:12pressing exercises that about wraps it
333. 11:14up for today guys as always i really
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374. 12:43[Applause]
375. 12:58you