Let us continue top worst form fails when doing exercise. If you missed the first part, you can go to this link> Top exercises Fails Part one
3) Bench press
Number one problem you will see is a lot of times
people lift their hips up off the bench as they are pressing those
heavy weights. Make sure you place those hips nice and firmly on the bench as
you go on in that pressing motion. Most people bring the weight a few inches
and pressing it back up that is not going to work a lot other than front delts
and triceps. Make sure you come all the way down hit that chest and bring it
back to top position.
Also keep those shoulders retracted all the way back. Some people leave those shoulders loose and you can get big time injury from that. So squeeze those shoulders back as you are performing the bench press.
Also keep those shoulders retracted all the way back. Some people leave those shoulders loose and you can get big time injury from that. So squeeze those shoulders back as you are performing the bench press.
4) Pull ups
In this one you will see a lot of people using
momentum. They are actually becoming popular in some circles of fitness world.
But you do not want to do that. If you really want to work that lats properly,
you are going to need to have a nice slow pace pulling up all the way to the
top position when the chin comes above the bar. Then slowly come down at the
bottom position. So do not use momentum. Also you will see most people doing
the mistake of doing arm pull ups. They are not exactly retracting the scapula
back and depressing the shoulder blades. So you get that full contraction of
the lats only working their arms in that range of motion. And that brings us to
range of motion. A lot of people you see are not able to bring their chin above
the bar and get that full contraction of the muscles at the top position and
slowly let down at the bottom position. Range of motion- it is an important
thing.