5 Important Tips To Help You Avoid Becoming A #GYMFAIL Sensation

Epic gym fails
Epic gym fails And how to avoid them
Everyone knows what a #gymfail video looks like.
 
It usually involves someone using gym equipment far from the way in which it was intended and, more often than not, it’s usually unintentionally hilarious.
 
In the age of the social media-savvy gym-goer, these #gymfail clips are becoming increasingly commonplace with the Instagram account @iggymfails already boasting well over one million followers.
 
Thankfully , the UK’s leading gym operator PureGym is here to help. They have looked at some of the most common #gymfails and come up with some advice on how you can avoid being captured in a similarly compromising position. Here goes.
 

5

Rowing Machine

 
How to ensure this move isn’t a #gymfail:
 
  • Hold the handle with a relaxed, overhand grip and tuck your thumbs under to avoid the handle flying back if your hands slip away.
  • Push with the legs first, and as soon as your legs extend, pull your arms in towards your belly button. Avoid from pulling the handle above your chest, keeping elbows in to ensure recruitment of your lats as opposed to your shoulders.
  • Keep your chest out to avoid hunching and prevent over exertion of your lower back.

4

Cable Chest Fly

 
How to ensure this move isn’t a #gymfail:
 
  • To carry out the fly motion, imagine you are hugging a barrel.
  • Keep your arms slightly bent (avoid locking your arms out).
  • If you feel a stretch in your shoulders then you are probably moving your arms too far back – you should feel a stretch in your chest.

3

Barbell Bench Press

 
How to ensure this move isn’t a #gymfail:
 
  • When you lift the bar from the rack, hold it straight over you with your elbows slightly bent to ensure constant tension.
  • As you lower the bar, let it touch your lower chest, making sure to keep your elbows slightly tucked in so your arms form a 45-degree angle to your torso.
  • Keep your chest out – try to imagine you’re trying to hold a pen between your scapula.

2

Smith Machine

 
How to ensure this move isn’t a #gymfail:
 
  • When squatting, place your heels a little bit further forward (i.e. away from the centre of gravity) so you can focus on driving up from the heels.
  • Make sure to keep your chest up and proud to avoid rounding your back.
  • Imagine you are screwing your feet into the ground – this will encourage your knees to face outwards and help muscles set the pelvis and lumbar spine in a neutral and stable position.

1

Lat Pulldown

 
How to ensure this move isn’t a #gymfail:
  • Avoid leaning too far back, no more than around a 30-45-degree angle to target the lats, and avoid using too much momentum to bring the bar down.
  • Keep your chest proud by concentrating on squeezing your scapula together.
  • Bring the bar down towards your chest as you breathe out.
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Loaded staff writer Jack Beresford has produced content for Lad Bible, Axonn Media and a variety of online sports and news media outlets.