React Fitness’ Post

🚨 How NOT to do a Chest Press 101 🚨 Ever seen someone at the gym doing chest presses like they’re trying to swat a fly? 😂 Check this out! In today’s tutorial, I’m showing you the all-too-common ‘fly-swatting’ technique – basically everything you shouldn’t do during a chest press. Quick drops, barely any range… absolutely perfect if you’re not interested in results or safety! For those who want to do it the right way, stick around for more. And remember, it’s not just about lifting weights; it’s about lifting them correctly! #GymFails #ChestPress #HowNotToDoIt #FitnessSatire

If you’re struggling to grow your arms, side delts or calves… Train them 3x per week. They are smaller muscle groups that recover much quicker than larger muscle groups. For arms do: •Preacher Curl Machine •Double rope tricep push down •Ez bar curls •JM Press Side delts •Crucifix Cable Lateral Raises (GAME CHANGER) - pause 1 second at the top. Calves •Seated Calf Raises •Smith Machine Calf Raises. Complete these 3x per week and progressively overload every session. It is literally IMPOSSIBLE to not see results. If you want the pdf version of this which is easier to follow which I use for my clients.. Comment or DM me “PLAN” and I’ll send it over ASAP in sha Allah #gym #gymmotivation #onlinecoach #upperbody #fitness

One of the best workout routines for beginners and intermediate levels! In this video, I go through 200 squats, dumbbell bench press, and chin-ups (3 sets, super set). I did 80 lbs dumbbells for 10 reps and added a 30 lbs weighted vest for 10 chin-ups. Finished off with 90 lbs dumbbell rows for 10 reps (3 sets). If you're around 80 kg, this routine is too easy; you're ready for an advanced routine! #FitnessJourney #WorkoutRoutine #StrengthTraining #Squats #BenchPress #ChinUps #DumbbellRow #GymLife

Why settle for discomfort when there’s a better option? 🏋️ With the BF15xBar™, you can: 🔷 Safely squat, lunge, and deadlift without neck or back pain. 🔷 Skip the gym and work out at home with a compact, portable bar. 🔷 Train longer without grip fatigue, unlike with dumbbells. 🔷 Work out confidently, even without a spotter or large equipment. This isn’t just another bar—it’s a solution designed to fix the pain points of traditional equipment. The BF15xBar works for everyone, from beginners to pro athletes. Pre-order today and feel the difference in your next workout. 💪 #betoneysquatbar #bf15xbar #lowerbodyworkouts #safestrengthtraining #squatbarinnovation #compactfitness

Why settle for discomfort when there’s a better option? 🏋️ With the BF15xBar™, you can: 🔷 Safely squat, lunge, and deadlift without neck or back pain. 🔷 Skip the gym and work out at home with a compact, portable bar. 🔷 Train longer without grip fatigue, unlike with dumbbells. 🔷 Work out confidently, even without a spotter or large equipment. This isn’t just another bar—it’s a solution designed to fix the pain points of traditional equipment. The BF15xBar works for everyone, from beginners to pro athletes. Pre-order today and feel the difference in your next workout. 💪 #betoneysquatbar #bf15xbar #lowerbodyworkouts #safestrengthtraining #squatbarinnovation

Here’s 5 drills to get your first pullup 👇 i know you’ve been thinking about the scenario where the earth spontaneously splits apart and you have to pull your entire family up on your back. so here’s how to get there: 1. Dead hang: This will help build grip strength and get you used to hanging from the bar. But don’t JUST hang there. Squeeze your shoulder blades down and back like you’re putting them in your back pocket. Keep feet out in front and engage your core! 2. Scapular retractions: Your back is stronger than your arms, boo! This is the start of the pullup. Build strength and muscle memory here. 3. Inverted row: We are building strength in those same muscles, just in an easier format! Nice thing is that these are SUPER customizable so you can change the height of the bar to make it easier or harder (HINT: the more horizontal you are, the harder it gets). 4. Feet-supported pullup: …i mean it really speaks for itself doesn’t it. use for feet as much as you need to … but ONLY as much as you need to. don’t just use your feet and think you’re doing something. be for real with yourself. i’m watching 😳🫵 5. top holds + slow negative: get something to boost you up to the height of the bar and hang at the top as long as possible. when you start to fail and come down, do it slowly and controlled, don’t just fall down like an inflatable balloon-guy-thing (?) at the used car dealership. the vid here is sped up 2X!! don’t play w me remember that the harder you practice these drills, the faster you will get your first pullup. also remember ur lifting ur entire f******* bodyweight up and this sh*t takes time to get. so be patient, put in the work, and be consistent with it. sports bra from — use code SAM15 for 15% off #teambodybuilding #bodybuildingathlete #pullup #strength #fitness #gymreels #gym

Here are my top 5 lower body exercises for enhancing golf performance: 5. Single-Leg RDLs This exercise is essential for maintaining proper posture in a hinge position, while building hamstring strength and improving balance. It’s a foundational move for stability in your golf swing. 4. Lateral Lunges Training in the frontal plane is crucial for golfers, and lateral lunges excel at this. They teach your body to efficiently transfer power from one side to the other—especially beneficial for those struggling with “hanging back” due to weak glutes (both maximus and medius). 3. Step-Ups I’m a big fan of this single-leg press variation. Step-ups help correct muscular imbalances by strengthening each leg individually. They also combat early extension by promoting strong hip rotation through pressing off the lead foot. Alternate between these and lateral lunges in your weekly routine for noticeable improvements in your swing. 2. Box Squats Box squats are unmatched for force production. By sitting on the box, you eliminate momentum, making it more challenging to stand up and thereby enhancing your power. This exercise also reinforces proper squat technique while protecting your joints. 1. Trap Bar Deadlifts The king of lower body exercises! The trap bar deadlift is unparalleled for developing vertical power. Lifting a weight straight off the ground without momentum builds immense strength, and the trap bar’s design ensures the weight stays centered, reducing strain on your lower back compared to traditional deadlifts. If you’re serious about increasing your driving distance, start incorporating the trap bar into your routine—I’ll dive deeper into its benefits in an upcoming post! #golffitness #golfperformance #legday #verticalpower #golfworkout #golfexercise If you’re looking to improve your golf game and overall health, comment below or send me a message to get started! #brunswickga #stsimonsisland

Do this work out if you want to look like a Dorito 🔻 🦍 Circuit: Wide grip Pull up then Close grip Chin up 3 x 5-15 ⏳ 3 min rest between sets 🦍 Dumbbell Hammer Grip Incline Bench Row 3 x 8-15 ⏳ 2 min rest between sets 🦍 One Arm Cable Lat Pushdowns with Rope 3 x 12-15 ⏳ 1 min rest between sets 💪🏽 One Arm Dumbbell Preacher Curl 8 x 8-15 ⏳ 2 min rest between sets 💪🏽 Barbell Incline Bench Reverse Grip Spider Curl 3 x 8-15 ⏳ 2 min rest between sets The way I do it is, I'll do some dynamic stretching then perform 2-3 warm up sets. Next, I load heavy enough that my form breaks down around 8 reps then I keep that weight for the next few weeks until I can perform up to 15 reps then I increase the weight. This allows my tendons and ligaments to catch up to the strength that my muscles attain from week to week. When you join Proof of Work Fitness' Don't Trust, Verify program you'll learn the 'WHY' behind the 'WHAT' so I'll be the last Fitness Coach you'll ever need. DM me "Fit" and I'll see if I can help. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽♂️

RPE, or Rate of Perceived Exertion, is a fantastic tool to help you gauge the intensity of your workouts. 💪 Whether you’re lifting weights or doing cardio, the RPE scale (from 1 to 10) lets you monitor how hard you’re working based on how your body feels. It’s perfect for adjusting intensity and staying on track, even without fancy equipment! Ready to start using RPE to level up your training? Drop a comment or DM me with any questions! Let's optimize your workouts together! 🚀 #RPE #FitnessTips #WorkoutSmart

30 Minute Workout for Busy People! 📌Save this reel and watch later. How many rounds and reps can you do in 30 minutes? Set a timer for 30 minutes and get to work. That simple. I know you are busy, so it’s time to go. The Workout: 1. 15 deadlifts 2. 20 alternating press 3. 15 swings 4. 15 squats 5. 20 total rows (10 each side) 6. 20 total lunges (10 each side) 24 kg kettlebell used. Beginners use 8-12 kg. 8-20 lbs with the dumbbells for newbies. #bustostraining #fitnesstips #workouttips #abilene #personaltrainer #fitnesscouple #kettlebell #dumbbellworkout