Fix These 10 Exercises Now (I’M BEGGING YOU!)

Did you know that there are 10 gym exercises that you might be doing wrong? In this video, I am going to show you 10 exercises, the common mistakes that are made, and how to avoid them so that you never do these 10 gym exercises wrong again or make any other exercise mistakes when trying to build mu

what’s up guys Jeff Cavalier aex. com so if you’re watching this video then you’re likely in the gym but are you doing the exercises I’m going to show you today likely you are because they’re 10 of the most popular but there’s a big difference between just doing an exercise and doing it properly my job is to make sure that you’re doing them all properly and it starts right here with a pre-ra curl you see a lot of us don’t really like the exercise as much because we feels like we get a strain on the biceps in that stretch position in in a not so good way and a lot of that has to do with the fact that you’re sitting back too much to start the exercise right you’re getting into this position here there’s a lot of vulnerability on the biceps in this position actually if you come close here you can see the tendon in my left arm which is the only one that’s really left intact at this point after tearing the right bicep is really under a good amount of load and it gets even more and more and I get in the sitb back position so if you want to do this exercise more safely and more properly I want you to lean forward over the bench a little bit more and dig the elbows into the pad because when you dig the elbows back into the pad you engage the lats and the lats in this position are able to actually contribute and offset some of that load that happens to the biceps in the bottom position here now again this is a good exercise for applying a stretch and load to the biceps in that bottom position but again you want to make sure you’re doing it safely we’ve seen people tear their bicep tendons doing it having the lats engaged by digging those elbows back into the pad will give you the benefits without causing any of the problems that being said what’s the next exercise here well lat pull down is obviously very popular too but when we talk about latp pull down if you’re trying to do it in a way that you want to focus on building your lats then using this bar might be a big mistake why is that because holding the bar in this position right around the bend of the bar is good for getting the entire back development but if I really want to zero in on the lats then I have to put something on there that gives me a much more narrow grip and this is where something like the tricep push down bar comes in really handy cuz in this position here I have to be narrow and what happens with the narrow grip is my elbows go further in front of my body right Wide Bar elbows will drift wide narrow bar elbows will drift in front placing the lats on more of a stretch so the exercise starts to look more like this good contraction at the bottom good stretch up here at the top now you might be thinking to yourself well then that means then this vbar handle might be even better right because it keeps me in tight what you’ll notice is it actually limits a little bit of the extension of the arm behind the body though because when I get down here the hands become the stopping point of how far this bar can get or how close this bar can get to my chest versus when I have this bar here I can get my hands all the way up against the chest and my elbows can go much further back behind my body into extension which you’ll feel even more so with a great contraction in the lats next next up the push-up another classic basic exercise that we’re all doing but are you setting yourself up properly to do the exercise right here’s a little trick to make sure you do every single time you want to put your arms up over your head when you get down to the starting position here and then simply slide your elbows down until they’re about 45° away from your sides in this position here all you have to do is just slide your hands back to put them under your shoulders right there is the perfect push-up position to make sure that my elbows are stacked over my wrist that give me a good safe strong push-up now one other thing to note when you push up do you just go straight up and down because we know that’s not the natural Arc of a pressing movement if I want to follow the path of a bar when you do a bench press then what happens is I want to make sure that when I’m pressing up I’m actually pushing back a little bit rocking a little bit back onto my toes so you see that I let my toes rock down as I go down and then I rock backwards as I go up and what that does is that follows the more natural Arc of the bar when we do a bench press right when we’re in this position here we press the bar goes up and back just a little bit we mimic the same thing here when we do the push-up number three a lunge one of my favorite ways to train my legs is with a lunge and particularly a dumbbell lunge because I think that if you get in trouble you need to get rid of the weight it’s a lot easier to drop the dumbbells than it is to drop a barbell now which direction do we go forward or do we go backwards for me I want you to go backwards if possible because it takes some of the strain off of the need to do that but I want you to do it in a particular way don’t just step directly back to do the lunge I want you to step back and out to widen your base of support so you come out that way okay now the reason for that is with a wider base of support I’m not going to feel balance Challenge and a lot of people that do the exercise claim to not like it because they feel their balance is more compromised than their ability to train their legs another way to ensure that you’re doing this right though is when you step back also rotate just a little bit with the chest over this front knee because that will actually reenter the center of gravity put it right up over that main Bas of support here so I feel stable and I can press back up to the top so the two parts are widen and out little turn of the chest in the direction of the forward knee if you want to do these forward you can actually cover this in the Rocks video training video he steps forward and out and with a little turn over that front leg forward and out with a little turn of the chest over that front leg do that and I promise you that will actually feel good for the first time in a long time moving on next exercise the line tries extension whether you call this a skull crusher a nose breaker or like I do a line tricep extension where the elbows are in space determines how much your triceps are actually doing the work so when you do the exercise I don’t like the version where your arms start straight up overhead come down to your forehead and come back up and again doesn’t matter whether you’re using dumbbells or an easy curl bar to do this or even a straight bar what’s backing here is that in the top position there’s not a whole hell of a lot of work being done by the triceps yes they’re keeping the elbows extended but we can put more work on the triceps by getting the arms back over our head to start now we can get the long head into a better stretch position at the bottom here and then when we stop at the top there’s still a lot more tension being driven into the triceps here than there would be here and if you don’t know or want to question that all you have to do is do that for yourself hold the dumbbells here or hold them here and see which part works the triceps more clearly it’s when they stay in this orientation angled back behind the body now obviously there’s things like the JM press that start and stop in this position here but that’s a different exercise with a lot heavier weight if you want to do this exercise properly get them back and keep them back for the duration of the exercise until your very last repetition next Bulgarian spl