Fitness Advice for a Healthy Lifestyle

Correct Form

Fitness From the Pro is going to set the record straight explaining the correct form on popular exercises. I’d like to point out some physical cues you can use while performing some basic exercises.  Correct form on popular exercises is imperative, as it helps you meet your weight training goals and helps prevent injuries.

Let’s examine the SQUAT.  The Squat is a full body exercise.  It’s great for the core, the back, buttocks and legs.  There is correct form used  in this popular exercise.  If this exercise is performed incorrectly it can injure knees, backs, hamstrings and quads.

man doing a squatHere are some cues to keep correct form on this popular exercise:

  • Put an appropriate amount of weight on your barbell.

  • Bend your knees while picking up the bar if you are not using a Smith Machine. Place the bar on the meaty part of your shoulders.  (Don’t put it on your cervical bones.)

  • Lock in the core by pulling your abdominals in tight by pulling your belly button to the spine.

  • As you push your hips back, bend your knees at the same time while going down.  Watch carefully that the knees DO NOT GO OVER YOUR TOES!

  • The knees should be in line with your ankles.  If you were looking down over your knees you should see your toes sticking out.  If you don’t see your toes, then push that butt back farther.

  • Keep your chest lifted.

  • Check to see that all the weight is in your heels.  Ideally you should be able to lift your toes off the floor.

  • Inhale on your way down into the Squat.

  • Exhale as you push your self up, squeeze your butt cheeks and use those quads (front of thighs) to the top.

  • Do NOT lock your knees at the top!  Repeat.

Having correct form with your squats will help you achieve your ultimate goal. If your goal is to bulk up your legs use heavier weights and do less repetitions and make sure you fatigue your muscles.  Correct form on this popular exercise would help to wrap the knees to give you added stability and protection.

If you want to tone/shape your legs,  use lighter (but still challenging) weight and do many repetitions to the point of muscle fatigue.

The Chest Press is the next example Fitness From the Pro will review.  There are several varieties of the Chest Press, but correct form this popular exercise is the same in each.  There is the Flat Bench.  There is the Incline Bench, which works the upper pectoral muscles.  The Decline Bench isolates the lower part of the chest.  The Chest Press can be used with a barbell or dumbbells.  For our purposes today, our instructions will use the the correct form using the barbell on a flat bench.  Keep in mind at most gyms the barbell itself usually weighs 45 pounds.  Remember this when choosing an appropriate weight.

Here are key items to remember for a CHEST PRESS:

  • Place your hands on the bar, shoulder width apart.c press

  • Knuckles should point toward the ceiling.

  • Inhale and lift the bar off the rack holding the bar.

  • Place the bar over your chest, usually at ‘nipple’ level.  Placing it away from your face.

  • Exhale straighten your arms (DO NOT LOCK THE ELBOWS) push that bar up.

  • Keeps your wrists straight and strong.  Don’t let them flop, or fall backward.

  • Inhale and lower the bar.

  • Watch how low you bring the bar down.  If you lower your elbows too far below the bench it will stress your shoulders.

  • Don’t cheat by only bringing the bar have way down.

  • DO NOT HOLD YOUR BREATH!

  • Exhale and push the bar straight up over your chest.

  • Inhale and lower the bar toward your chest.

  • Repeat.

Use these cues for the Incline and Decline Bench presses too.

Today, we will also include correct form cues the popular shaping chest exercise, the Chest Fly.  The Chest Fly only uses the dumbbells.  However, you can still use the Flat, Incline and Decline Benches with this exercise.  For today’s purpose we are using the Flat Bench.

After choosing your appropriate weights for the Chest Fly here are your cues:

  • Lay on the Bench.

  • Lift the weights above your chest with your palms facing each other.c fly

  • Keep a slight bend in the elbow.  Inhale and slowly lower the dumbbells out to the side of your body to the point where you can feel a good stretch across your chest.

  • Again, watch that the elbows don’t go below your bench so you are not stressing the shoulder.

  • Exhale and bring the arms up to a starting position above your chest with the palms of your hands facing each other.

  • Inhale and lower your arms and weights.

  • Exhale and squeeze the chest and push your arms together.

  • Repeat.

Fitness From the Pro, included three popular exercises and instructions on ensuring correct form.

Any kind of routine you use keep your goal in mind; if  it is to gain muscle or to tone.

  • Do a 5-10 minute warm up.

  • Start with the major muscle groups first: legs, chest, back, shoulders, then biceps and triceps.

  • Start doing 3 sets of the same exercise increasing your weight for each set.

  • The number of repetitions will be determined by your goal.

  • The last set and the last repetition for that body part should be fatigued.

  • Vary your exercises for each body part.

  • Vary the speed of your repetitions.

  • Change your routine every 4-6 weeks.

I hope this helps when you are starting a weight lifting routine.  Keeping correct form on popular exercises is extremely important!  Be safe and happy weight training.