The no "BS" exercise instruction thread!

ninerbuff

Okay just to clarify, this thread is to offer information and instruction on how to do an exercise correctly and what muscle area it targets. DON'T ASK TO MAKE AN EXERCISE PROGRAM FOR YOU........it's specifically for how to do an exercise or to question what an exercise you're doing now may be targeting. I'll also have exercise tips from time to time. Here's one now:

Many women complain of "bat wings". Now while an exercise can't spot reduce an area, it can "harden up" the muscle underneath helping to reduce some of that jiggle. I see many a female will "bat wings" doing pressdowns and kickbacks (which hit the lateral head more), but one of the most effective exercises to hit "long head" (the main area from which your "bat wings" hang) is the lying tricep extension with either a barbell or dumbell. Start by laying supine (on your back) on a bench. With your arms extended (but not fully locked) and holding a challenging weight, bending at the elbows only, exahale let the weight come down towards the top of your head. DO NOT let the upper arms (biceps and triceps) drift backward! You should only bend at the elbows. Then breathing out return the weight to start position. If done correctly, the area most affected will be the long head of the triceps. Hit them hard and with focus.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

ishallnotwant

Are these also called skullcrushers or am I getting this exercise confused with another one?

MJ5898

Thanks for the triceps tip! I have been doing the press downs and kickbacks, but did not know the lying extensions would work better for the batwings!

TorridCutie

My trainer makes me do those every week.

IronSmasher

Are these also called skullcrushers or am I getting this exercise confused with another one?

Yes they are. Skullcrushers are done with a barbell and risk messing your face up.

A better option, and providing constant tension, would be to use cables

ishallnotwant

Thank you, IS.

RoanneRed

Are these also called skullcrushers or am I getting this exercise confused with another one?

Also known as skullcrushers

tavery3700

Ok

Where is the thread?

ninerbuff

What's 'harden up' mean?

When muscle is unconditioned (lacking any exercise) it atrophies and becomes "flabby". Working out muscle fills the cells up with glycogen and water causing it to swell and have a "harder" feel to it.

ninerbuff

Are these also called skullcrushers or am I getting this exercise confused with another one?

Skull crushers are the "slang" name for them.

ninerbuff

Yes they are. Skullcrushers are done with a barbell and risk messing your face up.

A better option, and providing constant tension, would be to use cables

While cables are an option, if the exercise is done correctly and safely, this usually isn't the case. Most people who obtain an injury usually use too much weight, have bad form, or flat out do them wrong.
And you can do lying tricep extensions with dumbells if a barbell is intimidating.

ninerbuff

Ok

Where is the thread?

Do you do lying tricep extensions?

ninerbuff

bump

ninerbuff

The BICEP CURL- start with a weight you can do 8-12 reps with (either dumbell or barbell). With your arms hanging down at your sides, and bending at the elbow only, curl the weight up to your chest and breathe out. On the way down breath in and keep control of the weight. Don't let it drop fast as this can eventually injure tendons in your elbows. Your elbow should stayed "glued" to your sides. If your elbows "drift" forward (come forward past your sides) the tension will shift to your shoulders. Other bad habits that people do is to "swing" the weight with momentum to get it up, not extend their arms fully down to start position, and "rock" their elbows back and forth. If you cannot do a full curl correctly, then the weight is too heavy for you. Better to at least get the correct form down then stoke your ego. Have fun.

ninerbuff

bump

colettemae

There are lots of machines for arms at the gym that I feel comfortable using. But when it comes to legs, I only know how to use four machines correctly (leg press, leg extension, hip abduction, hip adduction). What other exercises should I be doing for legs? I don't want to bulk up, just be fit.

colettemae

There are lots of machines for arms at the gym that I feel comfortable using. But when it comes to legs, I only know how to use four machines correctly (leg press, leg extension, hip abduction, hip adduction). What other exercises should I be doing for legs? I don't want to bulk up, just be fit.

ninerbuff

There are lots of machines for arms at the gym that I feel comfortable using. But when it comes to legs, I only know how to use four machines correctly (leg press, leg extension, hip abduction, hip adduction). What other exercises should I be doing for legs? I don't want to bulk up, just be fit.

You also need to work the back of your legs (hamstrings) so that you avoid imbalance and injury to a weaker muscle. So a lying leg curl, or seated leg curl should be added. If you have weak ankles, throwing in a calf raise/press wouldn't hurt either.

ninerbuff

What you do and want and what others want is subjective. You DON'T have to squat to have decent looking legs. Just because you don't do hip abduction/adduction doesn't make them BS. They are simple exercises for the legs.
NOT EVERYONE is as HARDCORE as you.................
You have a question about learning an exercise correctly, then ask, but don't ridicule what others want to know.

bugnbeansmom

I have one calf that is more defined than the other after being in a walking boot 5 years ago. I do calf extensions but they don't seem to be helping. Any suggestions?

ninerbuff

I have one calf that is more defined than the other after being in a walking boot 5 years ago. I do calf extensions but they don't seem to be helping. Any suggestions?

How are you doing them and are you using weight resistance?

ninerbuff

BASIC CRUNCH- Most people I see in the gym do this wrong. The most common mistake is that they interlace their fingers then clasp them behind their head. Then while doing the crunch, they pull with their arms forcing the head forward and "tucking" the chin on the chest. This usually leads to neck pain and minimal stimulation of crunching the abs.
So instead try this: Laying on the floor with on your back with knees bent and feet flat on the floor, with fingers extended, just touch the sides of your temples. Now looking at the ceiling and keeping your chin up (think of your chin tied to a string on the ceiling) bring your shoulders off the mat WITHOUT lifting your hips or low back off the floor. Breathe out as you do this. If you can't go that high, that's okay. It means that you'll keep working at it. Breathe in as you return to the mat. 3 sets of up to 20 (if you can't do 20 don't fret) should be fine if you really contract the abs and not just "speed" through the motion. Just remember to keep your chin off your chest!

bcattoes

I've found that reverse desk pushups (stand facing away from a desk/table/chair with the heel of your hand on the desk, drop your butt, then use arms to push yourself back up) works really well for "bat wings" because I am seriously uncoordinated and sometimes hit myself in the head with the dumbell when doing lying tricep extensions (I wish I was joking).

MJ5898

Thanks for the crunch info, especially the chin tip. My gym has a seated crunch machine, but I am too wide for it - my "girls" get caught by the arm pads, so I need a good basic alternative to work that region until I will fit in the machine. This really helps. I have been doing part of the motion right - never lock my hands behind my head - but was still tucking the chin into my chest. Thanks again. :bigsmile:

ninerbuff

I've found that reverse desk pushups (stand facing away from a desk/table/chair with the heel of your hand on the desk, drop your butt, then use arms to push yourself back up) works really well for "bat wings" because I am seriously uncoordinated and sometimes hit myself in the head with the dumbell when doing lying tricep extensions (I wish I was joking).

Well even better is if you could do those push ups and keep your elbows at close to the sides of your body as your can. This would activate the triceps more.

ninerbuff

Thanks for the crunch info, especially the chin tip. My gym has a seated crunch machine, but I am too wide for it - my "girls" get caught by the arm pads, so I need a good basic alternative to work that region until I will fit in the machine. This really helps. I have been doing part of the motion right - never lock my hands behind my head - but was still tucking the chin into my chest. Thanks again. :bigsmile:

My pleasure.

bcattoes

I've found that reverse desk pushups (stand facing away from a desk/table/chair with the heel of your hand on the desk, drop your butt, then use arms to push yourself back up) works really well for "bat wings" because I am seriously uncoordinated and sometimes hit myself in the head with the dumbell when doing lying tricep extensions (I wish I was joking).

Well even better is if you could do those push ups and keep your elbows at close to the sides of your body as your can. This would activate the triceps more.

I think I do, but I'll keep an eye on it. In fact, it's about time for my break so I'll be doing 50 in just a few.

IronSmasher

I've found that reverse desk pushups (stand facing away from a desk/table/chair with the heel of your hand on the desk, drop your butt, then use arms to push yourself back up) works really well for "bat wings" because I am seriously uncoordinated and sometimes hit myself in the head with the dumbell when doing lying tricep extensions (I wish I was joking).

Well done for chosing a compound move, these have been shown in any study carried out in the last 20 years for being superior in both strength gains and fat burning. As you know, you can't cause localised fat burning.

50 though? Are you sure it isn't time to find something lower to do them on, to push you to get stronger still?

topyule

They are. Use a weight you can handle and maintain control all the way down.

foreverloved

Thanks for the very informative posts, helps people like me who haven't been into fitness at all in their life and are trying to learn!

bcattoes

I've found that reverse desk pushups (stand facing away from a desk/table/chair with the heel of your hand on the desk, drop your butt, then use arms to push yourself back up) works really well for "bat wings" because I am seriously uncoordinated and sometimes hit myself in the head with the dumbell when doing lying tricep extensions (I wish I was joking).

Well done for chosing a compound move, these have been shown in any study carried out in the last 20 years for being superior in both strength gains and fat burning. As you know, you can't cause localised fat burning.

50 though? Are you sure it isn't time to find something lower to do them on, to push you to get stronger still?

I do 100, four sets of 25 most work days. I do them on my break at work and lowering my desk isn't really an option. But this has been working for me for months and I really don't have time for any more so I'll probably just stick with these. I also do 100 front desk pushups and some lunges and squats and I only get two 15 min breaks so not much time left.