Stop Making These Exercise Mistakes! (I’M BEGGING YOU)
ฝัง
- เผยแพร่เมื่อ 1 ม.ค. 2023
- Whether you are a stepping into a gym for the first time or you’re a seasoned vet, you are going to want to avoid the most common gym exercise mistakes. In this video, I am going to show you 17 of the most common gym exercise mistakes and what you can do to avoid them. If gains are what you’re after, you’ll want to be getting them right.
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The first common gym exercise mistake that you might be making is on the leg extension machine. You might be running to this exercise to hammer your legs - whether it’s because you think it directly isolates the quads or because it’s just an easy to perform exercise; I suggest you utilize your time on a safer, more effective exercises to blow up your quads.
On the flip side of the legs, you might be performing leg curls to target your hamstrings. The big mistake here is driving your knees into the pad causing an over activation of the hip flexors. If this happens, then you are asking for lower back pain. Instead, activate your glutes before each rep. A better option is to perform the exercise standing or seated if you have the opportunity.
Probably the most popular gym exercise for building muscle is the DB bench press. One of the biggest mistakes that you can make when performing this exercise is to forget about leg drive. By not utilizing your lower body through each rep, you are missing out on an opportunity to move heavier weight which we know can be used to build more strength and size.
Sticking with the chest, the pec deck is another popular exercise that beginners and veterans will find themselves performing to build a big chest. A big mistake that I often see when people perform this exercise is the idea that you are supposed to “hug the tree”. By performing this motion, you are incurring more work to be done by the shoulders instead of the chest which is the muscle group you are trying to target in the first place. Instead, think of driving your back into the pad and squeezing with your chest.
The next common mistake I see is when it comes to the skull crushers. Instead of using your head as the target point of the rep, I would suggest getting the bar back overhead in order to increase the stretch on the long head of the triceps. Doing so will give greater muscle activation, leading to more muscle growth which is what you are seeking in the first place.
If you have been watching me for any length of time, you know what mistake I am going to call out on the lateral raises; pouring the pitcher at the top of each rep. By letting the pinkies raise higher than the thumbs as the arms go up, you are introducing internal rotation with elevation which is a recipe for shoulder pain and impingement.
The leg press is one of those gym exercises that I see misperformed all too often. One of the biggest mistakes I see is the foot placement; always far too high on the plate. This can cause a positioning of the body that forces the low back off the back pad of the machine which is not something that we want. Instead, bring your feet lower on the plate.
The seated DB press is one of the most commonly perform shoulder exercises that I happen to think is riddled with mistakes. While seated, it often happens that as you fatigue through the set, in order to press the dumbbells up overhead, you are drive your back into the seat. The major problem with this is the fact that it disrupts normal scapular movement through the range of motion. Instead, you would want to keep your back off the back of the seat in order to keep the scapular rhythm in check.
When it comes to building triceps, you will almost always see triceps pushdowns in somebody’s workout or program. Why? It’s a great exercise! The only problem is the way that people sometimes perform it. By not letting the wrists go into extension as you press the bar down, you are sacrificing an opportunity to for full elbow extension to make sure the triceps are doing the most work possible. So make sure that you are letting your wrists extend with each rep.
Be sure to watch the entire video to see the rest of the most common gym exercise mistakes and just how to avoid them to make sure that you are getting the best and safest gains possible.
If you are looking for a workout program that makes sure you avoid any and all gym mistakes while helping you to build muscle, head over to the ATHLEAN-X website and use the program selector to find the workout program that fits your goals today.
For more videos on what exercises to do in the gym and how to do them properly, be sure to subscribe to our channel here on TH-cam using the link below and remember to turn on your notifications so that you never miss a video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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@@JustAmaanFitness 40 LUCKY subscribes. NOT FIRST 40, it's a random 40 selected within the hour
When will u make complete 💯 leg day sir I am waiting especially for it 💕
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@@dakotahaworth9397 ты не один у кого 5 детей
@@user-protect Never claimed I was, but thank you for that insightful tidbit. 👍
Push
2:15 DB Bench Press (Unshrug, Leg Drive)
3:30 Pec Deck (How to Setup, Drive Chest Backwards)
4:45 Skullcrusher (More Triceps Strech, Keep Tension)
5:25 Side Lateral Raise (Thumb Over Pinky, Lean Forward)
7:35 Seated DB Press (Seat Upright, Alternative: Standing DB Press)
8:30 Triceps Pushdown (Stand Upright, Bend Wrists Back)
Pull
12:25 Lat Pulldowns (Bar Reaches Chest, Lats Stretch at Top, Seat Upright)
13:20 Ez Bar Curls (Bend Wrists Back, Grip for Supination)
14:20 Concentration Curls (Triceps next to the Thigh, Supination)
15:30 1 Arm DB Rows (Causes Hernia, Alternative: Tripod Row, Drive Elbow Behind Body)
Leg
0:20 Leg Extension (Alternative: Squat)
1:18 Lying Hamstring Curl (Alternative: Seated Hamstring Curl)
6:40 Leg Press (HighVsLow Feet Placement)
11:00 Step Mill (Full Hip Extension)
Core
9:25 Captain's Chair Knee Raises (Curve the Pelvis, Control the Eccentric)
10:15 Crunch Pulldowns (Hips Stay Still, Flex the Spine)
Cardio
11:40 Treadmill (No Leaning, Stand Upright)
Thank you 🤝
❤️
Thanks for dividing it and the timestamps!
Thanks for this why doesn't Jeff do this too?
Thank you
I have to say that this is one of the BEST videos from Jeff. Small tweaks that may have been lost over the years that he brings up are just so beneficial. Thank you!
I agree! In fact i would like to see videos of him correcting other people at certain lifts.
Jonni Shreve does a lot of videos in that style and i find them tremendously helpful.
Are you stating “Best “ video because you like the corrections and exercises? Or because the underline message through the entire video is “So many better exercises in his other videos”? Not good choices, just very popular.
1 winner. Bench Press with Dumbbells
@@davidrioux611 Best as in the fact that it gives choices and options to someone like myself that trains at home and lacks the benefit of outside assistance
Exactly. You just think the pains are part of the exercise over the years and it can't be fixed with a tiny change in technique. You even convince yourself that cramping pains are working extra muscles.
I discovered Jeff's videos during lockdown. I ditched leg press, leg extensions and leg curls. I brought back squats, and started doing Romanian deadlifts, split squats and hip thrusts. The difference was incredible - no more knee pain, strength improved, mass improved, my flexibility improved, and my overall stability is way better. I just turned 53 so I discovered this in the nick of time before I screwed myself completely. Thanks Jeff... and Jesse too, of course! :-)
I'm a 66 year old male who discovered Jeff in Feb, 22. He really knows his stuff. TH-cam has some good exercise channels, but Jeff is definitely at the top
I came from knees over toes guy and he preaches split squats. His channel is centered around knee pain, he was supposed to have surgery and then started doing the exercises instead. His channel is worth a look, he also has some great exercise videos.
40 years old and finally getting into shape. 🙂
Thanks for the tips for correcting these common mistakes! Thanks to your videos I've probably saved myself a lot of injuries that would have resulted from improper form. And, all the best in the new year, Jeff!
Fantastic gym walk through on basic exercises. Thought you did a great job on demonstrating the pro cons . 💪
Priceless free advice. Thanks, Jeff. Keep doing what u do 🤩
12:33 I missed everything that was said in this section.
I was very focused.
ty Jesse, great camera work
I WAS paying attention. He said, pull and attack everything in front of you..... peaches and onions, 🍑🌰. You welcome!! 👍
Great videos, Jeff! Getting gains like crazy and always look forward to seeing your material.
Thank you Jeff! Always providing quality information. Hope it helps those starting their fitness journey this year.
The offsite videos are so dope because even in public, we can see Jeff is still the same informative, fast-talking guru. He doesn't change a bit, lol. It shows how real he is.
That’s really cool. I always wondered about that
Awesome information, great channel!!
I feel like this video is geared towards New Years resolutioners 😂
It will trend every January.
No shit Sherlock
@@immanueliggi 😅
I hate the gym the first 3 weeks of the year. Filled with Resolutioners who are eventually going to hurt themselves by the third week and we won’t see them until the next “new year” after Labour Day.
You came up with that all by yourself 😂🤨🙄🤔
Thank you, Jeff! I learn so much from you!!!
these are some of my top favorite exercise videos, love it. Thanks!
THANK YOU JEFF! I'm new to training and your videos and advice are GOLD!
💪💪
Thanks Jeff - looking forward to the 2023 videos!
This was platinum. A brilliant mind sharing the gift of knowledge with no pride. He is a great example of find what you love to do, that one thing, and be the best at it. I was born missing my right hand Jeff and for years I have learned exercises and purchased your strength program. I use lifting hooks as a prosthetic to lift the barbell for rolls. And an ankle strap used for kickbacks , on my wrist to do cable exercises like shoulder press and chest fly's. Just want to share for any other amputees or birth caused missing limbs.
Thanks for the tips again Jeff ! Happy New year!
Thanks for these great videos. This summer gonna be good!!!
Thanks for reminding me what good form looks like on the lying tricep extensions and lateral raises. I'm afraid I've been doing those wrong for a while now😅
@@Gg-ij7li Irrelevant nonsense.
@@Gg-ij7li this is not the place for that
Dear can I kindly eat that yellow mellow face ?
Same, i pulled my shoulder out and i stil dont know why.
@@paulchristie3306 Thanks, especially if you've already screwed something up. Agree with preferring dips to tricep extensions for sure with the caveat that form here is critical as well. For example, ending forward in dips while trying to increase dip load leads to issues and reduces tricep focus. Pull ups are great as a compound exercise with a lot of bang-for-the-buck. They require a high fitness level to execute with enough reps for gains though. Using bands or doing negatives worked for me at this point.
12:59 I like this motivation
Smelly
I didn’t even listen to what he said about that exercise...
I just can't understand the dumbbell lateral raise and lat pulldown due to this motivation....🥹
I noticed that she didn’t do one exercise the whole time she was on film …. A lot of phone time
I was looking for this comment haha
Excellent video with the best tips. Thank you!
Thanks for another tip filled video Jeff, much appreciated!
Great stuff. Happy New Year. Looking good Jesse!
Every now and then Jeff reminds us of why he is the top person in fitness with astounding clarity.
While it may be seen as geared for beginners, I have been training for 20+ years and like an old driver we need constant review. I found these tips invaluable and I’m very happy I came across this video. The delivery is also very informative and not overwhelming.
It’s made me consider reviewing my current training split selection too.
This is one of your best videos Jeff. Thank you.
Masters in physical therapy and decades of experience in the field does that. Jeff was one of my insipirations when i applied to physio school
your joking right? he is one of the worse
@@drew388 I think you might be exaggerating to make a point, easily done. Regardless this video is of great use to me and I trust my ability to recognise that without your input, while respecting it.
Care to enlighten us on why? @@drew388
12:58
High quality camera work right there, as is most of this video. Thanks cameraman!
Yes, the cameraman really targeted and isolated the glutes 🍑😛
Great video, it's extremely helpful!
Very helpful video. Thank you so much!
Been working out for years yet I feel we all could benefit from reviewing basics every once in a while. Thanks for doing this. I don’t do machines but other tips were really helpful
I knew 12:20ish was gonna be the most replayed section...
Because there's so much information Jeff gave.
Thanks! Great video LOL
Yes ofc. For some reason it took me 5 times in order to understand what Jeff is saying
men of culture unite!lol
I keep rewatching it because after it's over, I realize I didn't hear a word Jeff said 😂
Busted!😄😄👍
Excellent video. Best one for a long time and very practical. Love the movements explained including cardio.
awesome tips thanks jeff.happy new year
I have been doing these exercises for a couple of months now and was thinking to myself while in the gym… “am I doing this right” then soon enough… here is the video that I needed and was very please with the info. Thank you very much for the update and for always being so precise with your explanations.
I’m in my mid forties. Started working out mid may of 22. I’ve lost 49#. Elliptical for cardio and I have 4 sets of dumbbells and flat bench…it’s all I have room for. I’m glad to see most of what I do was correct. I must say I’ve watched countless of your videos and just wanted to say thank you for sharing. Happy new year. Hoping for another 20. Lol
Absolutely one of the best from you Jeff ..as said previously- these small tweaks..totally result changing…thank you again Jeff ..
Wonderful stuff Jeff & Jesse thanks boys and happy new year 🙏🙏🙏
5:23 that guy in the background is doing exactly what you said not to do LOL
Lolly I saw that
I saw it too 😂😂😂
Yeah the timing of that was perfect
I've been doing so many things wrong for years. Weight training with the guidance of a physical therapist is like the holy grail for me, especially now that I'm not as young as I used to be. These videos are easily the best that I've seen on TH-cam. Concise and informative. Haven't seen one that I haven't learned something valuable.
Perfect timing since i joined the gym last week, as always amazing content Jeff keep it going
Great video Jeff! Incredible
Hey jeff, I watched an old video on this channel where you showed a couple of exercises for the core using the trx and I always see it in your videos hanging by the pullup bar so I was wondering if you could do more videos with the trx, as always thanks for your content, I think you're the best and most informative coach on youtube, keep up the good work.
This video
"HOW TO GET SIX PACK ABS...By Just Moving Your Arms!! (Secret 6 Pack ..."
Wow, I never realised I was doing so much stuff wrong! Thank you for explaining what I am doing wrong, why and most importantly, how I can fix things.
Great vid, and really appreciate the detailed write-up in the description to save from having to go back through the video for a refresher.
Thank you Jeff. I've learned so much about proper training from you.
Jesses journey is definitely an inspiration. His progress and glow up over the years is really staggering.
been working out for quite some years now and I can't believe my workouts were so full of flaws... thanks Jeff! 😊
Thanks Jeff for reminding us again and again to those exercises we all do in gym, it’s so important to beginners like me, I watch every time before I do the workouts
This is a must watch for everyone. So practical, and will save you from injury while getting the most out of your gym session. Just fantastic !
Nice video guys for new years. Also, as other people said, new people to the gym get injured, stop training, and then quit but with from videos like these maybe they can learn something.
5:22 i like how he says for skullcrusher to not be above the skull, and some dude in the background doing it like that
Great video. The tips are so incredibly useful. Thanks for making them.
as always very helpful video thank you man
Good teaching on form. Thank you! Can you reiterate more on how we should focus on our breathing as well ?
Never stop.
Great advice. Thank you!
Fantastic video to start the new year. A lot of great reminders and tips, thanks!
17:07 😳😳
she said I didn't know this gym had a camera crew !! 🤣🤣
Lol
It amazes me how ignorant people (gym girls ) are🤷🏽♂️🤷🏽♂️
@@RAtW7 that was ignorant of you to say😂❤
I would say it’s not only targeting new year resolutioners. I train since 20 years and still have the feeling that from time to time it makes sense to remember myself how to do certain exercises correctly. Over the time I sometimes get a little bit sloppy and watching videos like this definitely help :-)
Yeah and especially when you’re tired and it’s just easier to use your whole body instead of the targeted muscle
Superb video, Jeff!
Jeff is spot on with this video! Great advice and tips as always!
Jeff is the gold standard of fitness videos. Respect.
Thank you Jeff. I always wondered why I saw the super ripped guys sinking so low into the leg during isolated bicep curls. Now I know why. You’re the man.
Very helpful! You explain exactly how to do the exercises correctly and what the hazards are and reduced benefits from poor form. Thanks a lot!
Awesome Vid. Thanks brother ❤
Man I love to have this guy as a personal trainer... But until that ever day comes ... I'm gonna keep learning and enjoying your videos.
Lots of good intricate tips and fixes from Jeffrey here, even for those training longer than himself. Like the leg curls - over the years you just assume the lower back cramp just comes with the exercise. I do like leg extensions though, in addition to squats, as I have tiny knee joints and knobbly knees, and struggle to even stand up from parallel (thighs to floor), and extensions definitely develop the muscles that are above and around my kneecaps more than squats - which I think is needed if you are a jogger to stop your kneecaps flapping around.
1. You can't target individual muscle in your quads, Jeff explains in this video at 9:35
"The PERFECT Leg Workout (Sets and Reps Included) - athleanx"
2. He gives explanation in this video at 7:37 why you shouldn't do leg extension
"TOP 5 WORST EXERCISES (Stop Doing These!!) - athleanx"
Very informative video...👏 Thanks for this...
This is the kind of video I am looking from Jeff.. the points you give are awesome for every one ..
I've never seen anyone give out the cue of flipping your grip on the EZ curl bar. I've been doing it that way for years just because I could feel a better contraction in the bicep. It's nice to see someone like Jeff confirming it. This is a great video for beginners and intermediate lifters. It will really cut down on the amount of time it takes to workout correctly by just trial and error.
Jeff has been saying that since he was filming in his basement with the faux brick paneling and bars on his windows.
yeah, or at lest we need to keep wrist straight, but outward is probably even better.
12:58 stay focused guys , don’t be distracted 😤😤
Very useful! Thanks Jeff! Keep going! 😎💪
Thank you for this video. Helped a lot with correcting my techniques
Thanks for the tutorial on the lat pulldown machine Jeff...now I know how to target and isolate the glutes 🎯🍑
Can’t miss lat day
Talking about full range of motion on stair Master as the guy next to you is doing exactly what you're saying not to 😂
Jeff as always doing the best work, giving the best tipps. Thanks. Keep it up
Thank you Jeff, this vid was very helpful!
This one covers everything. I'm already on an Athlean X program, but I watch every video Jeff does. It's so easy to forget the subtleties.
Had to rewatch that lat pulldown part a few times... To make sure I understood what to do of course. Not for any other reason, nope.
Yeah, I had to watch the lat pulldown part over and over...to make sure I was targeting the glutes properly 🍑😛
I scrolled through the comments until I found someone who said it first 😂
Lmao.. The new(ish) "most watched part" graph in the video is pretty revealing...
Extremely helpful as always
Awesome video that so many will benefit from. Thanks Jeff!
Lat pull-down and lateral raise were the best parts.
That chick did nothing in the gym just for show type of chick that’s gonna be on tik tok complaining about guys hitting on her at gym
I almost thought I'd never see non BS advice videos from Jeff
This one is so better
Jeff ,nice way to kick in the new year. Great video as always. The best content .
Really great tips, thanks Jeff for the informative videos always!
Around 5:20 Jeff explains how to NOT do the skull crusher, while a guy in the back is doing just that lmao
Whoopty fucking doo.
Jeff explains, is up to the rest to *listen*.
Everyone in the background: pretending to workout but really wanting to be in Jeff’s video 😂
Especially the girl by the cables
@@KM-hk8tc I ain't complaining 🤗
@ K M
I was hoping he was going to use her to demonstrate how to work the glutes
Another awesome vid. Obviously, you really "think" about the angles and specific actions of the muscles. Love it!
Thank you, very very informing, awesome and useful video!!!!
Plz make vdo of PPL exercise
Dude.... When you started the pec deck machine thing I was like no way man... Cause I've been out of the gym for 3 months now because I hurt my shoulder really bad doing exactly this
This is why I do floor flys, instead.
Very helpful pointers, wish I had known it my early days in the gym.
You are a detailed, very effective trainer 👍🏼
Love these kind of videos. Incredibly helpful for us beginner/intermediate lifters. Please do more of these.
You gained a lot of muscle on your biceps since last time I watched you.(or it seems that way at least.) Nice.
Jesse fighting for his life to keep up the reps while you talk
Great to see some variation aLx
Great tutorial
Good video, easy mistakes to make and corrections.
Had to look at the lat pulldown part 3 times to actually listen...
Yeah, I had the same problem... couldn't hear or see Jeff. I'll have to watch a few more times because correct form on lat pulldowns is crucial 😅😂🤣
Hi Jeff, that's a great vid to kick off 2023.
Happy New Years.
Another great vid! Cheers
This man doesn’t age 👏🏻