Most people would be happy to do any pull-up, but you still need to follow the cardinal rule of strength training: use proper technique and form. This video from Buff Dudes can help by addressing some common pull-up bad habits.
For many lifters, the bench press is the “gold standard” for developing upper body strength, but its reputation invites a lot of ego-driven cluelessness around how to do it with good and safe technique. Its deceptive simplicity is where many new (and even veteran) lifters run into trouble, so let’s talk about how you can bench better and more safely.
For clarity’s sake, we’re talking about the barbell bench press (sans the balloons from the GIF above). When you watch someone bench, it looks like the exercise is all arms, chest, and the occasional loud, obnoxious grunts, but it’s actually a compound movement that also includes shoulders, traps, triceps, upper back, core, hips, and even legs to a certain degree.
Sadly, pulling a bench up to the power rack at a gym is a fantastic way to find out who the regular a-holes are at that gym. I’ve experienced more than one occasion where someone had a problem with me using a rack to bench, despite the fact the rack was clearly not in use. I don’t understand that mentality, some people just need to own the world.
The tips also apply to yoga – plank related postures.
According to Mountain Athlete strength and conditioning coach Adam Scott, a perfect push-up can challenge even the fittest athletes when done correctly, but can also be rendered completely useless when done wrong. And a lot of people do them wrong.
These are three most common mistakes Scott and his colleagues see, and their comprehensive guide to correcting them.
Army form is completely different than what someone would do as a pushup for exercise. The reason a soldier would set their hands wider is because on the Army Physical Fitness Test. You need to maximize your reps in two minutes, so you’re not looking for effectiveness of the exercise but for the ability to move as little as possible during each rep. If I can reduce my travel by 4 inches that is 8 inches I save on every rep. Every rep is time. Specially when you’re shoulder blades must break the plane, and your triceps must be parallel to the ground for the rep to count.
I really wish people would research more on the exercises they do, and watch themselves perform using a mirror . I see it all the time with normal push-ups. They scrunch their shoulders, lower themselves three to five inches and count that as one rep… Honestly, if you can’t do one proper normal push-up, you’re too weak. Do push-ups from the knees then. There’s no shame in being weak because everyone starts out like that but there is shame in poor form and not understanding your limits.