14386 posts
1. Seat height: Set so that the handle starts at ear level. 2. Grip: Shoulder width to slightly wider, keeping the wrist straight. 3. Posture: Backrest close to the back, no excessive arching of the lower back. 4. Movement: • Start → Scapula retraction and depression, slightly open the chest. • When pushing → Elbows slightly forward, do not fully lock out. • When lowering → Slowly to ear level or shoulder height. 5. Breathing: Inhale when lowering, exhale when pushing. 6. Caution: No bouncing, weight should be manageable for 8-12 repetitions.
1. Bench angle: 30~45 degrees (if too upright, shoulder involvement increases) 2. Grip: Dumbbells should be slightly inward with palms facing (neutral to slightly rotated) 3. Starting position: Scapula retracted and depressed, chest open and shoulders fixed 4. When lowering: Dumbbells should come to the side of the upper chest, elbows about 45 degrees apart 5. When lifting: Slowly push the dumbbells upward while feeling a slight gathering 6. Breathing: Inhale while lowering, exhale while pushing 7. Caution: No bouncing, ensure dumbbells do not collide with each other
1. Bench angle: 30~45 degrees (if too upright, it will strain the shoulders) 2. Grip: slightly wider than shoulder-width, keep wrists straight 3. Scapula: fixed in retraction and depression (pull shoulders back and down) 4. Bar path: slowly lower between the collarbone and upper chest 5. Elbows: lower with elbows about 45 degrees apart, do not flare excessively 6. Caution: do not excessively arch the lower back, keep the buttocks against the bench 3-4 sets of 6-8 reps
I was doing the fourth set for a moment and almost dropped the dumbbell on the floor because my arm strength gave out.
It seems like another butt will appear next to me...
I feel like my soles are going to cramp...
Don't show up in my recommended workouts again. This is a warning.
I want to hit that plump butt just once.
If that's the case, why is it that only my left arm is tingling and hurting so much, while there’s no stimulation anywhere else?ㅠㅠ
Why does my side hurt?
To share a small tip for those who have trouble feeling the stimulus, small muscles can be difficult to engage, and there are significant differences from person to person. Therefore, I recommend finishing with a lighter weight and practicing high repetitions after other shoulder exercises to find the stimulus. Once you get it, it will be easier next time. I also recommend watching videos on YouTube to find the right form for yourself.
I'm hoping knee pain goes away
What she difference between these and sumo squats
I had a full time carpet job and i worked out on top of it. I took 2 years off.. have a coffee job. Now I can barely do these.. i can feel the progress over the last 2 weeks since I downloaded this tho!
This is hard🥵
Lock In fn
I don't think the posture is that difficult, but I don't feel much stimulation in my back. Do you have any tips? Even while watching YouTube, it's the same... ㅜㅠㅜ
Herniated disc surgery un the past so this kind of hurts
This helps with digestion, it's very good.
Isn't it manageable if it's just three times? I was foolish to think that. 🥵
1. Seat height: Set so that the handle starts at ear level. 2. Grip: Shoulder width to slightly wider, keeping the wrist straight. 3. Posture: Backrest close to the back, no excessive arching of the lower back. 4. Movement: • Start → Scapula retraction and depression, slightly open the chest. • When pushing → Elbows slightly forward, do not fully lock out. • When lowering → Slowly to ear level or shoulder height. 5. Breathing: Inhale when lowering, exhale when pushing. 6. Caution: No bouncing, weight should be manageable for 8-12 repetitions.
1. Bench angle: 30~45 degrees (if too upright, shoulder involvement increases) 2. Grip: Dumbbells should be slightly inward with palms facing (neutral to slightly rotated) 3. Starting position: Scapula retracted and depressed, chest open and shoulders fixed 4. When lowering: Dumbbells should come to the side of the upper chest, elbows about 45 degrees apart 5. When lifting: Slowly push the dumbbells upward while feeling a slight gathering 6. Breathing: Inhale while lowering, exhale while pushing 7. Caution: No bouncing, ensure dumbbells do not collide with each other
1. Bench angle: 30~45 degrees (if too upright, it will strain the shoulders) 2. Grip: slightly wider than shoulder-width, keep wrists straight 3. Scapula: fixed in retraction and depression (pull shoulders back and down) 4. Bar path: slowly lower between the collarbone and upper chest 5. Elbows: lower with elbows about 45 degrees apart, do not flare excessively 6. Caution: do not excessively arch the lower back, keep the buttocks against the bench 3-4 sets of 6-8 reps
I was doing the fourth set for a moment and almost dropped the dumbbell on the floor because my arm strength gave out.
It seems like another butt will appear next to me...
I feel like my soles are going to cramp...
Don't show up in my recommended workouts again. This is a warning.
I want to hit that plump butt just once.
If that's the case, why is it that only my left arm is tingling and hurting so much, while there’s no stimulation anywhere else?ㅠㅠ
Why does my side hurt?
To share a small tip for those who have trouble feeling the stimulus, small muscles can be difficult to engage, and there are significant differences from person to person. Therefore, I recommend finishing with a lighter weight and practicing high repetitions after other shoulder exercises to find the stimulus. Once you get it, it will be easier next time. I also recommend watching videos on YouTube to find the right form for yourself.
I'm hoping knee pain goes away
What she difference between these and sumo squats
I had a full time carpet job and i worked out on top of it. I took 2 years off.. have a coffee job. Now I can barely do these.. i can feel the progress over the last 2 weeks since I downloaded this tho!
This is hard🥵
Lock In fn
I don't think the posture is that difficult, but I don't feel much stimulation in my back. Do you have any tips? Even while watching YouTube, it's the same... ㅜㅠㅜ
Herniated disc surgery un the past so this kind of hurts
This helps with digestion, it's very good.
Isn't it manageable if it's just three times? I was foolish to think that. 🥵