Starting a weight training program can be daunting, especially for first-time gym goers. There is much to learn for beginners, from navigating the equipment to learning lifting techniques to understanding weight room etiquette.
Trainer Eugene Teo calmed beginner gym worries by offering potential corrections to common gym mistakes:
Eugene Teo’s Beginner Tips
- Setup is crucial
- Prioritize technique over weight
- Don’t shy away from machines
- Start with basic techniques
- Stabilize for better mind-muscle connection
- Use regressions to learn challenging exercises
Barbell Bench Press
The barbell bench press builds the chest, triceps, and delts. Beginners should start with only the bar or a small amount of weight. Initial instability is typical and naturally corrects with practice.
A common error is letting the wrists collapse back, straining joints, and limiting strength. Instead, maintain strong wrists, slightly bent, not perfectly aligned with the forearms, with the bar across the lower palms.
Teo suggested lying with the eyes just behind the bar or aligning the nose under the bar. If the bar hits the rack, slide the head slightly down. Generally, the grip should be slightly wider than shoulder width.
As important as technique is, setup makes the difference.
—Eugene Teo
Dumbbell Incline Presses
Many find dumbbell incline presses more joint-friendly and ergonomic than the free weight barbell counterpart. Angle the weight bench to bias the upper chest and consider Teo’s cues for setting the incline angle:
Ensure the upper chest is parallel to the floor. If it’s no longer parallel, it’s more of a shoulder exercise.
—Eugene Teo
Research indicates a 30-to-45-degree incline is the sweet spot. (1) Keep the forearms vertical throughout the movement; avoid bending the arms in or out.
Essential Form & Technique Tips & Habits
Basic form cues like “shoulders back” and “core tight” apply to most compound exercises. They provides stability which can help prevent injuries. Learning how different muscles work and aligning movements to match their functions and fiber angles can help progression.
There are nuances to training different muscle fibers via limb position and joint angle. Beginners should use a full range of motion to master basics before introducing advanced tactics or mimicking more experienced lifters.
They’re layers of complexity that are more personal.
“If you struggle to feel an exercise, remove as many variables as possible and add as much stability as possible,” Teo recommended. “Your body has one choice…use the [target muscles].”
Mini Lesson on Squatting
Video tutorials and exercise guides can teach exercise technique, but ideal form varies due to differences in body proportions, individual mechanics, and mobility. If you struggle with free-weight squats, try these five options
- Calf raises
- Front foot elevated split squat
- Box Squat
- Add scales
- Heel elevation and front loading
Performing box squats with a scale under the glutes helps actively shift more tension onto the legs. Avoid resting too much weight on the scale. The lower the number, the better. Elevating the heels enhances ankle mobility for more proper squat form.
More Training Content
- Jeff Cavaliere’s 5 Best Stretches to Boost Flexibility for Beginners
- “You Look Like Quasimodo” — 3 Steps to Improve Thoracic Mobility & Posture
- Planks Suck; Ab Rollouts Are Better — 5 Exercises You Should Replace for Good
References
- Chaves SFN, Rocha-JÚnior VA, EncarnaÇÃo IGA, Martins-Costa HC, Freitas EDS, Coelho DB, Franco FSC, Loenneke JP, Bottaro M, Ferreira-JÚnior JB. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. Int J Exerc Sci. 2020 Aug 1;13(6):859-872. doi: 10.70252/FDNB1158. PMID: 32922646; PMCID: PMC7449336.
Featured image: @coacheugeneteo on Instagram
