Alex's Journey

The benefits of using correct form when lifting weights can be numerous. The best reason being to put the tension on the right muscle and ensure it receives 100% of the muscle growth stimulation. Small changes in grip or angles can put pressure on your joint or even different muscles. A common example of bad form is swinging the weights or swinging your body backwards when you are doing dumbbell curls. You’ve now just turned the exercise into a lower back and shoulder workout. But aren’t movements which use more than one body part better? Yes compound exercises are better however dumbbell curls are an isolation exercise; we do them to focus on one body part and using another muscle group defeats the purpose of this exercise.

Secondly, or some may argue more importantly, is Injury Prevention. When doing a set of seated dumbbell shoulder press most people start with the dumbbells at shoulder height, extend their arms and raise the dumbbells, then lower the weights again even with their shoulders. Shoulder press should be done with your arms only going to a 90 degree angle. Going below 90 degrees starts to turn the movement into a tricep exercise. The rotator cuff is a very complex joint and lifting with it improperly can put alot of unneeded stress on the joint.

If you have to use the momentum of your body, chances are your using incorrect form, so choose a lighter weight. If you are using improper form try a lighter weight and use proper form, you might find your muscle will be really sore the next day. That’s the feeling of success.

Tip #1: Make sure your wrists and directly over your elbows when performing bench press and shoulder press.

Tip #2: Do not lock your elbows out and rest for a second before performing another rep. This puts excess strain on the joints and takes the weight off of your muscles which is where it should be.

Youtube is a great place to start for learning proper form.