--- title: "Master Your Exercise Form: Technique Tutorials by GEX FIT" description: "Stop training blind. Learn the science behind every lift with GEX FIT’s technique tutorials for squats, push-ups, and more to ensure real muscle growth." canonical: https://mytribe.in/groupexfitness/personal-training/master-your-form-technique-tutorials last_updated: 2025-12-29 --- # Master Your Exercise Form: Technique Tutorials Tribe Verified · Science-backed coaching in Mangalore and Bengaluru. By [Gex Fit](https://mytribe.in/groupexfitness) · Training at studios in Mangaluru & Bengaluru · ₹12K Per Month (12 Sessions) (estimate) Part of [Personal Training](https://mytribe.in/groupexfitness/personal-training). [View full gallery](https://mytribe.in/groupexfitness/personal-training/gallery) Most people train hard, but few train effectively. We break down the science behind every lift so you stop guessing, prevent injuries, and actually see your muscles grow. ## Photos and videos - [Video: The squat is a fundamental movement, but poor form can lead to injury and limit your gains. We focus on correcting common mistakes, like improper depth and knee tracking, by using techniques such as a slight heel elevation to improve your range of motion and target the quads and glutes effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccbee781-fe67-4d7c-a4a8-0b33b5be784d) - [Video: To properly target your glutes and inner thighs with a sumo squat, your form is critical. We teach you to use an elevated platform for a greater range of motion and focus on keeping your chest up and driving your knees out. This ensures the tension stays on the target muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e747da7-ed88-492f-a3e4-ce2728911add) - [Video: Many people perform push-ups with their hands too wide, which stresses the shoulders instead of the chest. We correct this by teaching proper hand placement and elbow angle to maximize pectoral engagement and build a stronger, more defined chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ba79bfd-0dc9-4746-b70e-e5bb181ebc79) - [Video: The push-up is more than just a basic exercise. We teach variations like decline, deficit, and incline push-ups to progressively overload your chest, shoulders, and triceps. Mastering these progressions builds functional upper body strength and muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15b7265f-2647-44dc-9e12-c54a9ad0880c) - [Video: A strong back is built with precise movements. We demonstrate barbell row variations like the underhand grip for lower lat engagement and the overhand grip for the upper back and traps. Changing your grip is a simple way to target different areas of your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef9e0b54-5976-4498-bf94-d7a26db357ca) - [Video: To build a well-rounded back with dumbbells, you need to target the lats, traps, and rear deltoids. This tutorial shows you how to perform rows with correct posture, ensuring your back muscles do the work, not your arms or momentum.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab04b805-17d5-49a8-9863-7f0f41f8262a) - [Video: For strong, balanced shoulders, you must train all three heads of the deltoid. This video demonstrates the correct form for front raises, lateral raises, and rear delt flyes to ensure you are developing your shoulders from every angle for both strength and aesthetics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/178ece19-d7f7-43e2-bb4f-9817105ab72a) - [Video: This seated dumbbell series isolates the shoulder muscles for focused growth. By performing front raises, lateral raises, and bent-over raises from a seated position, you eliminate momentum and ensure strict form, which is key for building shoulder strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccb1cf10-2afe-480e-8956-eab106898bd3) - [Video: If your biceps are not growing, it is often due to using momentum. This seated concentration curl tutorial shows how to isolate the bicep by bracing your arm against your leg. This technique creates constant tension for better muscle fiber recruitment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04e8a8d1-2e4f-4aa3-bc87-70c426de6049) - [Video: Strong forearms are essential for grip strength and overall arm development. We show you five dumbbell exercises, including wrist curls and reverse wrist curls, that specifically target the flexor and extensor muscles of the forearm for balanced growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/568d1ea3-855c-461b-abfd-cd91dcba279c) - [Video: To effectively train your calves, you need a full range of motion and a controlled tempo. This tutorial demonstrates how to perform calf raises correctly, focusing on the stretch at the bottom and the peak contraction at the top to stimulate growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f01fa26-1e97-4cdb-9fd2-8bb36885498c) - [Video: A strong core is the centerpiece of a functional body. This video guides you through a simple morning routine of floor exercises designed to activate your entire core, including the rectus abdominis and obliques, to improve stability and posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76887122-9527-4291-8530-4528229fa2ba) ## About Master Your Form: Technique Tutorials You don't need heavier weights to see results, you need better muscle recruitment. In these tutorials, we show you exactly how small adjustments—like a slight heel lift for squats or a specific grip change for rows—can shift tension from your joints to your target muscles, allowing you to train harder without the risk of injury. ### Understanding the Mechanics We believe that most training plateaus are simply the result of poor movement patterns. When you understand the biomechanics of a lift, you stop relying on momentum and start utilizing specific muscle activation. ### Compound Lifts Our tutorials for squats, rows, and push-ups focus on the mechanics of the movement. For instance, we demonstrate why a slight heel elevation in a squat can dramatically improve depth and glute activation. Similarly, we break down hand placement in push-ups to protect your shoulders while maximizing pectoral engagement. ### Isolation and Growth If your biceps are stagnant, it is likely due to excessive momentum. We show you how to use seated variations and strict tempo to force your muscles to work through the entire range of motion, which is essential for hypertrophy. ### Progressive Overload Every exercise we teach is designed to be part of a progressive overload plan. Whether you are training at our studio in Mangaluru or our facility in Bengaluru, our focus remains on tracking your reps, tempo, and technique. Start by mastering these techniques, and you will build a foundation that supports long-term strength and functional health. ## About Gex Fit We aren't here to just count your reps. At GEX FIT, we show you the science behind how your body moves so you stop guessing and start growing. 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