Master the Movement: Fix Your Gym Form & Technique

The chest press machine is a gym staple, but poor form is common. I explain how to adjust your elbow position to keep the tension on your chest muscles, not your shoulders, and how to use different handles to target the upper or lower chest.

For bicep curls, I teach you to avoid swinging the weight and to keep your elbows locked back. This small change creates much more tension and contraction in the bicep, leading to better muscle development with less ego lifting.

This video corrects two common exercises for women: the shoulder press and bicep curl. I demonstrate how pulling the elbows back during a shoulder press and keeping them stationary during a curl makes the exercise safer and far more effective.

The bamboo twist is great for love handles, but only if done right. I show you how to stop the movement where you feel the stretch, instead of swinging loosely. This targeted motion is what actually works your obliques.

Here, I modify a standard dumbbell exercise to better target the hamstrings and glutes. By focusing on locking the knee and keeping the chest up, you can get a powerful contraction with even a light weight, making it perfect for home or gym.

Seated rows are often done with too much upper body movement. I correct this by teaching you to fold from the back to stretch the lats, then pull by contracting the back muscles without moving the torso, ensuring the work stays in the target area.

To fix saggy arms, the tricep kickback needs to be precise. I demonstrate a supported variation that provides stability and allows you to fully extend and rotate the dumbbell, creating a peak contraction in the tricep muscle.

The rope pulldown can be used for arms or back, depending on your technique. I explain how a short, quick hand motion targets the arms, while a longer, wider pull engages the entire back down to the lats.

Here is another look at correcting the shoulder press and bicep curl. Notice how the client feels a much better connection with just 5kg dumbbells using my technique, proving that proper form is more important than heavy weight for muscle growth.