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7 Common Exercise Mistakes to Avoid

    exercise mistakes

    Performing exercises correctly is crucial to get results. Badly-done movements do not target the right type of muscles and force them to develop, plus they can lead to injuries.

    Hence, if you are a beginner, you should spend time with learning the proper form instead of paying attention to the amount of weight. On the other hand, I have seen many non-beginners at the gym who do the exercises pretty badly.

    The following video from Buff Dudes will show you the top most common worst form fail exercises such as the squat, deadlift, bench press, pull-ups, biceps curls, push-ups, and crunches. You will see how to do them wrong and then how to do them correctly.


    Let’s recap the typical bodybuilding exercise mistakes beginners make

    1. Squat

    This is the most important exercise to develop your lower body, but it improves the strength of the entire body.

    People usually turn their knees inward. To have the full range of motion and keep your stability, you should push your knees to the outside position.

    Rounding the back leads to unhealthy back position and instability. Keep you back straight and core muscles flexed.

    Recommended: How to Squat with Proper Form

    2. Deadlift

    Deadlift is a valuable compound exercise that works almost all muscle of your body. However, many gym goers perform it badly, and that can easily lead to lower back injury.

    Rounded back is the most common one. When you lift the barbell, your should keep your core tight and back straight through the entire range of morion.

    Other mistakes are when the lifter drops his shoulders forward and keep his chin too high. Both of these errors contribute to a bad back position.

    Recommended: How to do the deadlift correctly

    3. Bench Press

    Bench press seems to be an easy-to-perform move, but there are many mistakes you can make that may lead to serious injuries plus ruin your performance.

    One of the mistakes is when people lift there are hips when they press the bar up. Keep your back on the bench to keep the natural and stable position of your body.

    Also, pay attention to the full range of motion that means you should lower the bar to your chest, not just the halfway. This mistake is usually made when the lifter tries to use heavier weight than he can handle safely, and it goes at the expense of the accurate motion.

    Worth to check out: 7 tips how to increase your bench press

    4. Pull Ups

    Being one of the most important bodyweight exercises for the upper body, but it only helps you get big back if you do it properly.

    The typical, mistake is when people use their momentum to pull themselves up. But, if you do that you will not work your lats properly. Pull yourself up until your chin goes above the bar and slowly go back to the bottom position.

    Related: 5 Common pull up exercise mistakes

    5. Biceps Curl

    It is a simple isolation exercise, but it is hard to see guys at the gym doing it correctly.

    The range of motion is one of the problems. They bend their arms at a 90-degree position and lift the dumbbells using their shoulders instead of the biceps muscles.

    The other mistake is when they use the momentum to lift the weights.

    6. Push Ups

    Another important bodyweight exercise for the upper body that everyone knows. But even if it seems to be simple to perform, to get results, correct for is crucial.

    One common mistake is when people do not have enough core strength to keep their back straight, so they let their tummy down. Your spine should be straight throughout the entire move.

    Also, to get the benefits of this exercise, you should lower your chest until it reaches the ground to get that full range of motion.

    Want to know more? Read this: Push up workout mistakes.

    7. Crunches

    I’m not the biggest fan of crunches, but there is no question that they help to strengthen your abs.

    The most common ab exercise mistake is when people try to pull themselves up by the aid of their hand around their neck.

    Recommended: How to do crunches.

    I hope you have learned something new, and if you know other common exercise form mistakes, do not forget to share with us below.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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