Stop Making These Exercise Mistakes! (I’M BEGGING YOU)
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Published 2023-01-02
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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 YouTube using the link below and remember to turn on your notifications so that you never miss a video when it’s published.
All Comments (21)
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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)
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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!
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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! :-)
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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.
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5:23 that guy in the background is doing exactly what you said not to do LOL
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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
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12:58 High quality camera work right there, as is most of this video. Thanks cameraman!
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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.
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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😅
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12:58 stay focused guys , don’t be distracted 😤
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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!
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This fall I started a weight and stretching regimen focused on golf fitness. I'm 57 years old and I realized the amount of time I have left to enjoy the game is directly related to how long I can maintain my strength and flexibility. Because I'm new to weight training I found myself searching for tips on the correct way to perform exercises. At first it was simply to keep from hurting myself but I realized pretty quickly it was also important to do exercises correctly to make sure the effort I was putting in was worthwhile by training the muscles properly. Anyway, I say all this to let you know I realized quickly that my searches kept coming back to your channel. Videos like this one have been invaluable to me training safely and in a matter of a few months finding myself in my best physical shape in a very long time. Thanks for what you do. You've helped this "old man" a great deal even though my goals might not be the same as your average viewer.
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12:33 I missed everything that was said in this section.
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Fantastic gym walk through on basic exercises. Thought you did a great job on demonstrating the pro cons . 💪
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Jeff is the gold standard of fitness videos. Respect.
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Jesse fighting for his life to keep up the reps while you talk
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17:07 😳😳 she said I didn't know this gym had a camera crew !!
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Talking about full range of motion on stair Master as the guy next to you is doing exactly what you're saying not to 😂
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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.
