These are 8 common gym exercise mistakes that most people do wrong. Whether you’re a beginner or if you’re 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🔥
You’ve probably seen the guy at the gym pushing a lot of weight and with very limited movement.
The spotter who rips off every rep, even if he is not required or the guy who does bicep curls while pretending to be doing the limbo. Despite laughing at their poor form, you could be making serious errors.
Even if you don’t make as many mistakes, a small deviation in your form could cause the exercise to be less effective. After spending many hours at the gym as both a trainer and a personal trainer, I have narrowed this list down to eight of the most common mistakes in gym exercise.
Today I’d like to share some tips to make these exercises more effective. This will allow you to target your muscles better and get faster results. Let’s begin with the lower body and do lunges. People of all skill levels make the biggest mistake when they lunge. They lunge with almost an overlapping stride position. People will lunge in straight lines, putting one foot in front of the other as if they are trying to complete a complicated sobriety test.
For every lunge, you should place your feet slightly wider than your hips. Although lunges may help improve balance, they are not balanced exercises. You shouldn’t be doing the exercise to cross your feet with every lunge.
A second mistake is taking too many steps at once. If you take a small step, and then lunge with your feet too close together, you will create a triangle between your legs at your bottom. Your knee may also end up going beyond your toes or just extending too far forward, which can put excessive stress on your knee.
If you do it correctly, you will be creating a more rectangular shape between your legs. Your front knee won’t be touching your toes. One thing to remember about lunges: your knee should not touch the ground on every rep. On the contrary, dropping to your knees can cause injury to your knees and increase tension in your legs. You should not do dips on a bench.
Your hands should not be behind your back, as this can lead to impingement. With parallel bars, we can do dips with our hands behind our backs. However, there are still many mistakes that need to be addressed. You shouldn’t do partial reps, as I see many people doing at the gym. You should not be able to do reps that bring your upper arm almost parallel to the ground.
Instead, work on strengthening your triceps with other exercises. If you own an assisted pull-up or resistance band, you can use them to aid you in completing a full range motion for dips. You shouldn’t go too low, but not too low. You’ll put a lot more stress on your shoulders if you do. People will also flare their elbows too much. You can raise your elbows a bit, but not too much. The last thing people make is to try to do dips vertically. You’ll do better concentrating on your triceps if you lean slightly forward, with your chest in front, when doing this exercise.
Next are dumbbell or barbell chest presses.
These are the most common errors…
There are many mistakes that people make when they do lunges. Do not place one foot in front of the other, as if you are trying to perform complicated sobriety testing. Instead, take a step back and put your feet slightly apart. If you do this correctly you will be creating a more rectangular shape between your Legs. Your front knee will not be touching the ground and you will be able to drop to your knees.
Moving on to upper body exercises, we have dips on parallel bars. First of all, your hands should not be behind your back. This can cause impingement. Second, you don’t want your elbows to be too wide.
They try to do dips while keeping their body vertical. If you want to focus on your triceps, you will do better by leaning forward. When you have a wider grip for the bench press, your elbows will naturally flare out slightly. In reverse, your elbows will be closer to your body. However, with a dumbbell press or regular bench press, your elbows should be approximately 75 degrees from your body. We don’t want to curve the lower back too much before starting the exercise.
Keep your back straight and your elbows tight. We also want to maintain our natural lumbar curve. However, we don’t want the appearance of bridging when bench pressing. Another mistake with cable flies is that your elbows open at an excessive angle. This increases tension on your shoulders and can cause hyperextension.
Start by bending your elbows. You can pretend you are hugging a wide tree. If you are bent forward with heavy weight in your hands, this will cause your spine to round. You should not weight lift without a proper technique. This could lead to a lower back injury.
Instead of pulling with your elbows, use your hands to pull. This will make your biceps more visible. If you have an ez-bar attachment or a rope you can do the cable tricep extensions but your hips will be in the way. Next is the lat pulldown. The biggest mistake you can make is excessive swinging. You could also inflict a lower back injury.
Instead of using your Lats, you can use momentum to place Yourself under the bar. Once again, squeeze your shoulders out and position your arms so that you are pulling the bar under your chin. To make this more effective and to target your lats better, you will need to keep your elbows together.
Also, you can do french curls and crushers by doing this you are taking the emphasis off your triceps. Another mistake I see is lifting the bar above your head. This is because your lats will start taking control of the movement. If you move behind your head, it may allow you to lift more weight. The last thing you need to do is to keep your shoulder blades back while performing these.
No matter what your goal is, whether it’s to build muscle mass or lose stubborn body fat, the number one factor that will determine your success is taking the right actions and following them consistently. I have a system that will help you get there. You’ll have a coach to keep you accountable and make sure you are putting in the work.