Embarking on a fitness journey is commendable, but executing exercises with improper form can lead to injuries and hinder progress. Let's delve into 11 common gym exercises that are frequently performed incorrectly and explore how to perfect them for optimal results.
1. Squats: The Foundation of Strength
Squats are fundamental for building lower body strength.
A prevalent mistake is allowing the knees to cave inward during the movement, which can strain the joints. To correct this, ensure your knees track over your toes and maintain a neutral spine throughout the descent and ascent. Engaging the core and glutes will provide stability and power.
2. Deadlifts: Mastering the Hinge
Deadlifts are excellent for posterior chain development. However, rounding the back is a common error that increases the risk of injury.
Focus on hinging at the hips, keeping the back straight, and engaging the core. Lift with control, ensuring the barbell stays close to your body.
3. Bench Press: Chest Press Precision
The bench press targets the chest, shoulders, and triceps. A frequent mistake is flaring the elbows out too wide, which can strain the shoulder joints. To avoid this, tuck your elbows at a 45-degree angle to your torso and maintain a firm grip on the bar.
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