DeltaBolic

❌ DON'T DO THIS on the Bench Press A common bench press mistake is pressing the bar in a straight up-and-down vertical path. This occurs when the elbows flare out directly to the sides, putting the shoulders in a compromised position and increasing the risk of injury. Instead, lower the bar in a slight arc toward your middle to lower chest. To achieve this, allow your elbows to naturally tuck toward your sides, aligning them with your middle to lower chest as you bring the bar down. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #benchpress #benchpresstips

Outfit from @aybl - use code "DELTA" for 10% off. Link in bio. Dumbbell Leg Exercise Variations - KNOW THE DIFFERENCE! If you hold a dumbbell vertically close to your chest and perform goblet squats with an upright torso, you'll primarily work the quadriceps. If you hold a single dumbbell with two arms and perform squats with a slight forward lean, you'll work more of the glutes. If you take a wider stance, you'll work more of the inner thigh. If you grab two dumbbells and perform stiff leg deadlifts, you'll work the hamstrings. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl

@aybl is having a 7th Birthday Sale! 🎉 Save up to 60% off + an EXTRA 10% off with code "DELTA" at aybl.com — stock up on gym wear before it ends! 💪🔥 Cable Row Attachments: KNOW THE DIFFERENCE! The attachment and pulling angle on cable rows make a huge difference in muscle activation: 🔹 V-Handle Attachment – Pull low towards your belly button to target your lats. 🔹 Medium MAG Grip – Pull slightly higher (just above your belly button) to emphasize the middle back. 🔹 Wide Grip Bar (Lat Pulldown Bar) – Pull high towards your chest to engage your upper back and rear delts. Use the right attachment for your goal! 💪 Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablerows #cablerow #beaybl #aybl

Cable Curl Variations – KNOW THE DIFFERENCE! 🔹 Supinated Cable Curls (Underhand Grip, Straight Bar) – Targets both the long head and short head of the biceps for overall development. 🔹 Reverse Grip Cable Curls (Overhand Grip) – Shifts focus to the brachioradialis, with the biceps still playing a supporting role. 🔹 Cable Hammer Curls (Neutral Grip, Rope Attachment) – Emphasizes the brachialis, helping to add thickness to the arms while keeping the biceps highly engaged. Understanding these variations lets you train smarter and build more balanced arms! Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablecurls #cablecurls

Outfit from @aybl - use code "DELTA" for 10% off. Link in bio. ✅ Do THESE to GROW Your Triceps! Setting the pulley to a high position and using an overhand (pronated) grip for cable triceps pushdowns activates all three heads of the triceps, with greater emphasis on the lateral head. Switching to an underhand (supinated) grip works slightly more of the medial head. To better target the long head, lower the pulley to chest height, face away from the machine, and perform overhead triceps extensions—this position places the long head under a greater stretch, enhancing its engagement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #tricepspushdown

🛑 Dumbell Chest Press Mistake (STOP DOING THIS!) A common but subtle mistake in the dumbbell chest press is rolling the shoulders forward (and letting the chest cave in) as you press the weight up. This shifts tension away from the chest and onto the shoulders. Instead, keep your shoulders pulled back and your chest up throughout the entire movement to maintain maximum chest activation. Size & Shred Training program 👉🏻 deltabolic.com (link in bio)

✅ The PERFECT Overhead Dumbbell Triceps Extension 1️⃣ Adjust Your Seat Position – Slide your butt slightly forward on the shoulder press seat so your torso leans back. This sets you up for better arm positioning in the next step. 2️⃣ Angle Your Upper Arms Slightly Back – Instead of keeping them completely vertical, let your upper arms tilt slightly backward. This adjustment keeps constant tension on your triceps and increases the effective range of motion, allowing you to lower the dumbbell further. 3️⃣ Tuck Your Elbows – Keep your elbows close to your head rather than flaring them out. This maintains tension on the triceps and reduces unnecessary strain on your elbows. 4️⃣ Maximize Your Range of Motion – Lower the dumbbell as far as your mobility allows to fully stretch your triceps for more gains. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #overheadtricepextension

🛑 STOP DOING THIS on the Lateral Raise! A common beginner mistake on the lateral raise is shrugging the shoulders while lifting the dumbbells, which shifts tension from the side delts to the traps. To maintain focus on your delts, keep your shoulders depressed throughout the entire movement. A helpful cue is to push the dumbbells outward, as if reaching to the sides, rather than simply lifting them up. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #lateralraise #lateralraises #lateralraiseform

✅ The PERFECT Low Pulley Overhead Extensions 1️⃣ Set the cable rope just above your waist (adjust based on your height and comfort). 2️⃣ Face the cable machine, grab the rope, and lift it overhead as you turn around so the weights are behind you. 3️⃣ Lean forward slightly to maintain balance and tension on the cable. 4️⃣ Keep your elbows tucked in as much as your mobility allows. 5️⃣ Extend your arms overhead while keeping your upper arms relatively fixed, focusing on a full triceps contraction. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #overheadtricepextension #tricepextensions

❌ Shoulder Press Mistake (DON'T DO THIS!) A common beginner mistake on the shoulder press is shrugging the shoulders during the lift, which shifts the work to your traps. To keep the focus on your delts, keep your shoulders down and away from your ears throughout the movement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #shoulderpress #shoulderpresstips

The @aybl 7TH BIRTHDAY SALE is almost here—get up to 60% OFF plus an EXTRA 10% OFF with my code "DELTA" at aybl.com! 📅 Launches Monday, March 24 ⏰ 7 PM GMT | 3 PM EDT | 8 PM CET Bench Press Variations (KNOW THE DIFFERENCE!) A wide-grip bench press with your elbows flared out at 90 degrees puts excessive stress on your shoulders and increases the risk of injury. While some individuals may tolerate it, most will experience discomfort or long-term issues. For a safer and more effective bench press, use a grip about 1.5x shoulder width with your elbows at a 45-70 degree angle. This optimally engages your chest while reducing shoulder strain. A close-grip bench press (shoulder-width) shifts more emphasis onto the triceps while keeping the chest highly active. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #benchpress

Outfit from @aybl - use code "DELTA" for 10% off. Link in bio. ❌ AVOID THIS MISTAKE on the Dumbbell Fly! Keeping your arms completely straight throughout the movement is a dangerous mistake that puts excessive stress on your shoulders and biceps while reducing chest activation. This increases torque at the shoulder joint, raising the risk of rotator cuff injuries, and can also lead to elbow hyperextension, especially if the weight is too heavy. ✅ Do this instead: Maintain a slight bend in your elbows as you lower the dumbbells, then gradually straighten your arms as you bring them back up. This keeps tension on your chest, reduces strain on your joints, and makes the movement safer and more effective. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #chestfly #ayblathlete #chestflys

@AYBL’s 7TH BIRTHDAY SALE is almost here! 🎉🔥 📅 Time to upgrade your gym fit—get up to 60% OFF plus an EXTRA 10% OFF with my code "DELTA" at aybl.com! Launches Monday, March 24 ⏰ 7 PM GMT | 3 PM EDT | 8 PM CET. Save the date! ✅ The PERFECT Bench Press Form – Essential Tips 1️⃣ Grip the Bar Correctly – Place the bar at the base of your palm, close to your wrist, to maximize force transfer. To achieve this, slightly rotate your hand inward before gripping the bar. 2️⃣ Tuck Your Elbows – Keep your elbows slightly tucked (around 45-75° from your torso) to reduce stress on your shoulders and elbows, minimizing the risk of injury. 3️⃣ Maintain a Neutral Wrist – Avoid excessive wrist extension (bending backward), as this can strain your wrists. Keep your wrists stacked over your forearms for better control and power. 4️⃣ Lock Your Shoulders Down – Retract and depress your shoulder blades to create a stable base. This improves pressing strength and protects your shoulders from unnecessary strain. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #benchpress #benchpresstips

@aybl’s 7TH BIRTHDAY SALE is almost here! 🎉🔥 Time to upgrade your gym fit—get up to 60% OFF plus an EXTRA 10% OFF with my code "DELTA" at aybl.com! 📅 Launches Monday, March 24 ⏰ 7 PM GMT | 3 PM EDT | 8 PM CET Don’t miss out—once it’s gone, it’s gone! 👀💨 Smith Machine Row Variations (KNOW THE DIFFERENCE!) If you use an underhand, narrow grip and pull the bar towards your belly button, you'll primarily work the lats. If you use an overhand medium grip and pull toward a point above your belly button, you'll emphasize the middle back (middle to lower traps, upper lats). If you use a wide grip and pull the bar towards your lower chest, you'll work the upper back (upper to middle traps, rear delts). #beaybl #aybl #smithmachine #smithmachineworkout

Outfit from @aybl - use code "DELTA" for 10% off. Link in bio. ✅The PERFECT Incline Dumbbell Chest Press 1️⃣ Set the Bench Right – A 30-degree incline is ideal for targeting your upper chest. A higher incline shifts more work to your shoulders, while a lower incline engages more mid-chest fibers. 2️⃣ Elbow Positioning Matters – Keep your elbows slightly in front of your shoulders, not flared out to the sides. This reduces strain on your shoulders and lowers injury risk. 3️⃣ Retract Your Shoulders – Pull your shoulders back and down to maximize chest activation and minimize unnecessary stress on your front delts. 4️⃣ Maintain a High Chest – Keep your chest lifted throughout the movement to ensure your pecs stay fully engaged. Master these cues, and you'll see better results while keeping your joints safe! #beaybl #aybl #ayblathlete

The @aybl 7TH BIRTHDAY SALE is almost here—get up to 60% OFF plus an EXTRA 10% OFF with my code "DELTA" at aybl.com! 📅 Launches Monday, March 24 ⏰ 7 PM GMT | 3 PM EDT | 8 PM CET Hyperextension (KNOW THE DIFFERENCE!) If you perform hyperextensions with a straight back, you'll primarily target your lower back. Rounding your upper back reduces lower back engagement and shifts the focus to your glutes. To prevent injury, avoid overextending your lower back! Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #hyperextension

Bent Over Dumbbell Exercise Variations - KNOW THE DIFFERENCE! If you perform two arm dumbbell rows with your elbows tucked, you'll mainly work the lats and lower traps. If you perform wide dumbbell rows with elbows flared out, you'll target the traps and rear delts. If you raise your arms out to the sides with a pronated grip, you'll emphasize the rear delts. If you raise the dumbbells out in front (also with a pronated grip), you'll primarily work the front and side delts. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #dumbbellexercises

❌ Don't Do Pushups Like This! A common push-up mistake is flaring your elbows out to the sides, which puts unnecessary stress on your shoulders and elbows, increasing the risk of injury. Instead, keep your elbows tucked and your forearms vertical to maintain proper alignment and protect your joints. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) @aybl Gym Wear 👉🏻 use code "DELTA" for 10% off (link in bio) #pushupmistakes #pushupmistake #pushup

Outfit from @aybl - use code "DELTA" for 10% off. Link in bio. Build 3D Shoulders (Dumbbells Only) To target your front delts, hold the dumbbells with a neutral grip and lift them straight in front of you. For side delts, raise the dumbbells out to the sides at a slight diagonal. To hit your rear delts, use a pronated grip, lean your torso forward, and lift the weights out to the sides in a reverse fly motion. #beaybl #aybl

🛑 STOP Making This Cable Lateral Raise Mistake! A common mistake in the cable lateral raise is shrugging your shoulders as you lift the handle, which shifts tension to the traps instead of the lateral delts. To keep the focus on your delts, keep your shoulders depressed throughout the entire movement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablelateralraises #lateralraise