You pay for a gym membership and walk in,
confident as can be. And when the front desk person asks you if
you know how to work the machines, you proudly say “of course”. Seconds later, uh-oh, you realize you could’ve
used some help, but you’re too shy to ask for it. Sound familiar? In that case, listen up – doing certain
exercises wrong isn’t just useless, it can even injure you! 1. Squats If you do them properly, squats are a perfect
exercise that works out your entire lower body, puts muscle on your legs, and helps
with posture. The most common mistakes while doing squats
are: rounding your back, going only half way down, rising onto your toes, and caving in
your knees. To avoid all of these, try to practice the
proper form. Keep your back in a neutral position, with
your shoulders back, your chest up, and your feet shoulder-width apart, turned out at 45°. As you go down, work your core and bum muscles,
and keep the weight on your heels as if you were sitting back into a chair. Keep your arms straight and in front of your
stomach. When you’re doing it right, your knees will
push outward and your back will stay straight. If you want to add weights to it, use lighter
ones first and increase them as you gain strength. 2. Leg press The leg press seems like a rather simple machine
that works out glutes and thighs, but if you’re using it wrong, it won’t do you any good. Avoid going too deep with your knees from
the start, since this can injure your lower back. It’s important to keep your legs bent at
90 degrees, and don’t lock your knees as you straighten them. A lot of people ignore their heel position
and let them slide off the edge of the platform – don’t make this mistake, and keep them
on the sled to keep your balance and avoid unnecessary pressure on your knees. Also, only load a weight you can work with
– you won’t benefit from shallow reps. 3. Front and lateral shoulder raises
The most common mistake with shoulder raises is believing that the higher you go with the
weights, the more effective the exercise will be. It’s wrong, and you risk straining your
muscles if you do that. Instead, lift the weights to the height of
your shoulders, keeping your arms slightly forward. This way you won’t contract the shoulder
blades back. Your pinky finger should be a little higher
than the others during the exercise. As for your feet, they should be at shoulder
width with knees slightly bent. 4. Treadmill Cardio is an important part of any workout
routine, and treadmill training is a perfect way of doing it. When you’re on the treadmill, avoid the
temptation of holding onto the handrails (been there, done that) – it makes running easier,
and thus less effective, and can mess up your posture as you hunch over the machine. If you can’t run without holding on, try
lowering the speed or incline level. Speaking of that, don’t set it higher than
8% to save your back, hips, and ankles from a strain they don’t deserve. And, never, ever jump off a machine that’s
still in motion! This might sound funny and obvious, but it’s
one of the most wide spread causes of gym injuries. 5. Stomach crunches
Anyone who wants to get a toned belly practices crunches. If you’re one of those people, but aren’t
seeing any results in your abdominal muscles, you might just be doing crunches the wrong
way. Don’t tuck your chin into your chest like
many people do; this strains the neck. And stay closer to the floor, about 3 inches
off the mat should be fine. Take your time – going slower will help
you do the exercise properly, and engage your core to the max. Ten real crunches are better for your body
then 100 not so good attempts. 6. Triceps dips (Mmmm. Is that anything like French onion dip? Sadly no.) Triceps dips won’t give you the shoulder
injury that many people fear, if you do them the right way. Keep your torso and butt close to the bench,
step, or chair you’re working out on. This way you won’t overextend your shoulders. It’s okay to bend your knees a bit if you
can’t do it with straight legs, but don’t try to make things easier by moving further
from the base. Go down, bending at the elbow, and move back
up, contracting the triceps to make them work hard. 7. Rower
Both rowing in the open water and on a rowing machine are great calorie burners, affecting
all the muscles in your body. The right technique is the key to success
with this exercise. When you row just with your arms, you’re
exposing your upper body to too much pressure and can injure your back and shoulders. Try to split your efforts in a proportion
of 60% going from your legs, and the remaining 40 percent from your core and arms. This mental splitting of the pressure on your
body parts should help keep you engaged. Sit tall on the rower – avoid slouching. Don’t go for speed over power – make long
and controlled rows. Don’t forget about syncing up your rhythm
with your breath – it’s important for any rhythmic activity. Exhale through the mouth as you go back, and
inhale through the nose on reset. Don’t ignore the damper lever at the side
of the machine – experiment with it to find the most comfortable level just for you. 8. Pushups
Stretching the elbows too far out, moving with your hips instead of your whole body,
bending your back and neck, and going only halfway down are the most common mistakes
people make while doing pushups. Are you guilty of any of those? I am. To avoid them in the future, try to keep your
back straight, and let your arms do all the moving work. Keep your hands parallel to your chest on
the floor. Your head should be in a neutral position,
and your moves should be slow and controlled. When your chest reaches the surface, push
up until your arms lock out. 9. Bicep curls, dumbbell and barbell
What’s the best way to get toned arms? Most people would say bicep curls. However, they won’t do you much good if
you curl your wrists upwards while exercising, drop the weights down too quickly, or swing
them up, engaging your shoulders and back instead. To give your biceps a proper workout, imagine
there’s a string running from your shoulder to the weight you’re lifting. That string should help you move the weight
from your hand to your shoulder, and your biceps will squeeze at the top of that movement. It’s okay to either keep your wrists straight
or somewhat loose – it’s just important that you don’t work and injure the wrist
joint. 10. Cable triceps extensions As you extend your arms behind your neck,
you’re giving your triceps a great workout. You can do it either with an EZ bar attachment,
or a rope, but in any case, make sure you lock your elbows tight to your ribs. They shouldn’t be going back and forth with
the weights. Try not to stand too straight during this
exercise either – instead, slightly bend forward to give your body a full range of
motion, and a full extension. 11. Chin-ups/pull-ups Probably the biggest surprise on the list
– pull-ups and chin-ups – are the exercises most people do wrong, just because they believe
there’s no way to mess them up. In fact, if you’re swinging your body as
you move up and down, don’t brace your core and legs, and flop around – you are, indeed,
doing it wrong. Your range of motion also matters, so you
gotta make sure you go both low and high enough. A good starting position is a dead hang with
fully extended arms. You can keep them at shoulder width for pull-ups,
and chin-ups need a narrower grip. You start with retracting the shoulder blades. Then, you pull hard, engaging your biceps,
back muscles, and elbows. If you’re doing chin-ups, keep your chin
over the bar. For pull-ups, just try to make it as high
as you can. To become a pro at it, you can start practicing
on a lat machine. At first, when it’s too hard to handle,
try jumping into a chin-up or push-up, and holding the position for as long as you can
manage, then going down slowly. Were you doing any of these exercises wrong? Let me know down in the comments! If you learned something new today, then give
this video a like and share it with a friend. But – hey! – don’t go have lunch with
a dumbbell just yet! We have over 2,000 cool videos for you to
check out. All you have to do is pick the left or right
video, click on it, and enjoy! Stay on the Bright Side of life!

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Methew Wade

100 thoughts on “11 Gym Exercises Most People Are Doing Wrong”

  1. Great job bright side! It illuminated me with my future gym enrollment already. Thank you for being articulated describing all these valuable instructions, Sir.

  2. Im a light lifter gym. I start 2 years ago with my weight at that time is around 56 kgs. And now i am 73 kgs pack with muscle. All of this exercise is my routine for the warmup before start lifting. And to my surprise, all of my doing for the past 2 years is a mistake after im seeing this. But, my body turns out good even if the training wrong. I still got no1 at the recent tournament in smartbody lifter in my region , below 60 kgs…

  3. God, this is 99% of dudes in the gym. That’s why I’m opening a gym that’s only open to women, dudes who know what they’re doing, or dudes who are willing to get a trainer

  4. Wow all of a sudden this pops up in my recommendations when I’m starting to work out to get toned 🀣 some must not be right

  5. My baddest day is when I thought I had abs and told my friend to punch me as hard as he can in my stomach after he punched I farted πŸ˜…

  6. This video was awesome and full of great tips for exercise. βœ…βœ…βœ…βœ…

    I’ve uploaded 5 MINTUTE PLANK CHALLENGE, welcome to check it out πŸ‘ŒπŸ‘ŒπŸ‹πŸ½β€β™‚οΈ

  7. For the love of god! I hope it's not only me that's so against this. Thumbs UP duringt lateral raises! or you will internal rotate your shoulders!

  8. At 2:14 is bad advice. Internal rotation of the rotator cuff is bad.
    An external rotation with thumbs up would be a safer way to do this exercise

  9. I kinda hate myself for it but every time i see a video or maybe an article saying "You're doing this wrong". It pisses me off and makes me want to punch the creator in the face. :'D… Decided to watch the video anyway to make sure i really am not doing anything wrong when i work out. πŸ˜€

  10. I don't like too much Technicalities……πŸ˜’πŸ˜’πŸ˜’πŸ˜’πŸ˜’

    Do whatever you are comfortable with…..πŸ˜ŠπŸ˜ŠπŸ˜ŠπŸ‘ŒπŸ‘ŒπŸ‘Œ

  11. I used to go back and forward when I was rowing, but I changed it to stationary rowing when I thought that was wrong. I guess I gotta go back.

  12. You seem to have a LOT of videos telling us what we're "doing wrong". For doing it all wrong,I'm doing fine,thank you. Anyone can do everything the right way and walk away with a smile;it takes a lot more character to do it ALL wrong and still walk away smiling. Not everyone HAS the resources to accomplish "doing it all the right way",so we do it the best we can and put the extra effort into getting the results we want.

  13. before I can do any of those things wrong, I have to do them first…another gym membership seems to be in my future, eventually I'll use it…someday.

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