Form check (C) (02/03/2025):
MY PROGRAM:
A:
Squat, Row, Press, Fly, Raise
B:
Rom DL, Pushup, R Lunge, Kickback, Face Pull
C:
Inc Press, Sumo Squat, Tricep Ext, Bench Press, Front Raise
everything dumbbell, 10 reps, 3-4 sets.
most recent form checks:
(A) https://www.youtube.com/playlist?list=PLxjrJxYCXxgR02LIq-yUEZmAmBWVo2kRI
(B) https://www.youtube.com/playlist?list=PLxjrJxYCXxgQSjeDpXhVd3ienPVjeoFN7
(C) https://www.youtube.com/playlist?list=PLxjrJxYCXxgTIXMjYdd176qDKKp-uPqme
A few notes that I would have:
On Dumbbell Bench, bring your ribs down, keep your core tight, use your obliques to keep you flatter to the bench. Also pull your scapula down(not retracting it back, but down), you should feel your lats engage. Let your scapula protract(come forward) on the positive part of the rep for a better contraction. This should all really increase your pec engagement. I’d love to see a follow-up vid with these changes in mind.
On the standard Dumbbell squat, pull your stance in a bit. Have your toes Pointed forward. Your weight should start off through your heel and as you lower, keep Weight on your heel but shift some weight to your front met-head(the knuckle under your big toe) and think about flattening your foot out. This should really help develop your quad sweep. Again, I’d love to see an update with the form tweaks.
You can absolutely build a great physique at home with dumbbells and a pull up bar! Just remember to push your sets hard (to or very close to failure) and push to add more weight and/or reps over time while keeping your form the same. Support it with a nutritious diet and you can watch the changes week by week and month by month.
Edit: let’s get some curls and pull ups in here too!!
thank you, this is very detailed and polite and encouraging.
for bench, you said:
bring your ribs down
i am not sure how to do this.
keep your core tight
i know how to do this and will do that next time.
use your obliques to keep you flatter to the bench
i do not know how to do this.
Also pull your scapula down(not retracting it back, but down), you should feel your lats engage.
i know how to retract scapula, i do this for bench, fly, and such. it is easy to forget when i am pushing up though. i am not sure i know how to bring scapula “down” instead of “in” but i will try next time.
Let your scapula protract(come forward) on the positive part of the rep for a better contraction.
you mean, i am supposed to be unprotracting my scapula as i push up? that seems to be what happens naturally.
for squat, you said:
pull your stance in a bit. Have your toes Pointed forward.
what sort of angulature? 90 degrees for sumo, less for standard?
you also said,
Just remember to push your sets hard (to or very close to failure) and push to add more weight and/or reps over time while keeping your form the same.
yes, i do this. i am in my 6th week and prioritizing form instead of overload but i do add weight if i feel confident in form.
let’s get some curls and pull ups in here too!!
sure, if you think i am missing whatever these exercises provide. where would you put these?
You’re very welcome man! I’m happy to help!
So with Bench there’s basically two schools of thought, The Powerlifting Method, which involves retracting your shoulder blades and arching your ribs up. Then there’s the Bodybuilding method, which emphasizes trying to keep your back fairly straight and flat on the bench. You can put your feet up on the bench to help hold this position and not let tension lean to other muscle groups such as the lower back. This method also involves depressing the scapula, as I mentioned before, which you should think of as a reverse Shrug. Instead of lifting your shoulders up, you pull them down, you should feel your lats engage a bit as you do this.
For sumo squat, you can keep your toes pointed out, for a more standard squat, I recommend having them face forward.
As for Pull ups, I think you could add a different variation to every training day. One day do neutral grip, on another day do underhand, and then do a wider, palms away pull up. I’d say you could add a regular dumbbell Curl on session A and then a hammer Curl on session C.
made a new ongoing topic if you would like to comment on form: Form check topic - #4 by drankpar26
i did not keep your bench or squat tips in mind but i will next time, probably keep weight the same or lower so i can focus on your form suggestions.
per your suggestions, i got a pull-up bar yesterday. can i fit pull-ups and curls into supersets?
I’ll check that out, thanks for the tag! As for the superset, you absolutely can do that but put pull-ups first because that’s the harder movement and you want to be fresh for those!