Putting on too much weight and bending knees.

Why this is wrong: Calves are not being targeted this way. Quads are called upon to take the brunt of the task.

Correction: Use a lighter weight so bending the legs isn’t needed to move the weight up and down. Keep the legs straight to isolate the calves.

Leaning forward as pads are brought toward each other, jutting neck forward for extra momentum and letting pads swing back quickly.

Why this is wrong: Leaning forward causes muscles other than the pectorals to do some of the work. A quick, uncontrolled negative (or release) doesn’t recruit as many muscle fibers.

Correction: Adjust the weight so the arms can be brought toward each other while keeping the back flat against the bench and keeping the head back. Release the weight with control.

Lifting the butt off the seat as the weight is lowered.

Why this is wrong: It takes work away from the biceps.

Correction: Use a lighter weight so the buttocks can be kept against the seat throughout the lift to maximize stress placed on the biceps.

responsibility. Letting the weight fall back down deprives the hamstrings of the opportunity to develop negative strength.

Correction: Keep the chest against the bench and take two seconds to lower the weight.

Why this is wrong: The purpose of this apparatus is to isolate the primary movers for this action: the rhomboids and middle trapezius muscles. Leaning back relieves these muscles of some of the work, and transfers it to other parts of the body.

Correction: Keep the chest plastered to the chest pad. The pad is not there for decoration. If the chest can’t be kept tightly against the pad during the exercise, the weight being used is too heavy.

Leaning the head far back while pulling the bar down and not pulling down far enough.

Why this is wrong: This is not a full range of motion to maximize lat work and the stretching of the neck can throw the entire body off-kilter.

Correction: Keep the head and neck in a neutral position, eyes pointed straight ahead, and pull the bar down to chin level (chin level doing this is lower than chin level when head is tilted back).

7 Lat Pull-Downs II

Letting the bar back up quickly.

Why this is wrong: An out-ofcontrol negative phase can injure the shoulders, especially at heavier weights. It can also throw spinal alignment out of whack and can lead to back strain. Also, neglecting to control the negative means lat and rhomboid strength won’t be developed as thoroughly as they could be.

Not keeping the bar straight as it’s pulled down.

Why this is wrong: This creates unequal forces on the body. This can lead to joint strain and muscular imbalance, and does nothing to train a weaker side to catch up to a stronger one.

Correction: If one side of the body is weaker than the other, use a lighter weight so the bar can be kept parallel to the floor.

Arching the lower back off the bench while pressing.

Why this is wrong: This can cause back and shoulder injuries, and does nothing to promote true chest-press power.

Correction: Keep the lower back flat against the bench.

Arching the back while lifting.

Why this is wrong: This takes stress off the biceps and can strain the back.

Correction: Keep the body vertical throughout the movement. If that can’t be done, a lighter weight is needed. Performing the movement while seated on a bench or with the back against a wall can help with proper execution.

11 Abs Machine (prone)

Doing a ton of “baby” crunches, especially quick ones.

Why this is wrong: Tight, firm abs won’t result. If resistance is so light a ton of reps can be done, the routine is too easy to melt fat or sculpt muscle.

Lifting heels off the floor each time the weight is raised.

Why this is wrong: This lessens stress placed directly on the deltoids.

Correction: Keep your feet planted and knees slightly bent to isolate the deltoids. If this can’t be done during the movement, the weight being used is too heavy.