DeltaBolic

The PERFECT Incline Bench Press ✅ 1. Use a Full Grip, Not a Thumbless Grip Always wrap your thumbs around the bar to ensure a secure grip and prevent the bar from slipping out of your hands. 2. Keep Your Elbows Tucked Avoid flaring your elbows out excessively. Instead, tuck them slightly so your forearms stay roughly vertical during the lift for better shoulder stability. 3. Maintain a Neutral Wrist Position Don’t let your wrists bend too far back. Keep them straight and aligned with your forearms to improve force transfer and reduce strain. 4. Lower the Bar to the Correct Spot Avoid lowering the bar to your collarbone, as this can cause elbow flare and increase the risk of injury. Instead, aim to lower the bar to your upper-to-middle chest for optimal form and safety. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #inclinebenchpress #benchpress #benchpresstips

✅ Dumbbell Bicep Curl Variations (KNOW THE DIFFERENCE!) If you use a supinated grip to perform bicep curls, you'll primarily work your biceps. If you use a neutral grip, you'll shift the emphasis to the brachialis and brachioradialis; you'll still be working your biceps but to a lesser extent. If you use a pronated grip, you'll shift even more workload to the brachioradialis and even less workload to the biceps. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #dumbbellbicepworkout #bicepcurl #bicepcurls #bicepcurlvariations

✅ Forearm Exercise Variations (KNOW THE DIFFERENCE!) If you use an underhand grip and perform barbell wrist curls, you'll work the forearm flexors (inner forearms). If you use an overhand grip and perform barbell wrist extensions, you'll work the forearm extensors (outer forearms). If you stand up and perform overhand (reverse) grip barbell curls, you'll target the brachioradialis. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #forearms #forearmworkout #forearmsworkout

Outfit by @aybl - Use code "DELTA" for 10% off (link in bio) 4 Face Pull Mistakes (And How to Fix Them!) 🔴 Mistake #1: Overhand Grip An overhand grip isn’t necessarily wrong, but an underhand grip is more optimal for isolating the rear delts. 🔴 Mistake #2: Elbows Too Low If your elbows are below your shoulders, you're missing out on optimal rear delt engagement. Instead, pull with your elbows above shoulder level, around ear height. 🔴 Mistake #3: Pulling Too Low Pulling toward your chest/neck places more emphasis on the traps and less on the rear delts. Instead, aim to pull toward your face, around eye level to maximize rear delt activation. 🔴 Mistake #4: Hands Too Close Together Your hands may start close together, but as you pull, gradually spread them apart, finishing wider than your ears for full rear delt engagement. ✅ Fix these mistakes, and you'll get the most out of your face pulls! #beaybl #aybl #facepull #facepulls

✅ Cable Triceps Exercise Variations (KNOW THE DIFFERENCE!) When performing tricep pushdowns with a cable D-handle, all three heads of the triceps are engaged. However, your grip determines which head is emphasized: Overhand grip: Focuses on the lateral and medial heads. Underhand grip: Shifts more emphasis to the medial head. Neutral grip (side-facing): Turn to the side and perform cross-body tricep extensions to target the long head. Adjust your grip to target different parts of the triceps for well-rounded development. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #tricepspushdown #triceppushdown #tricepsextension #cableextension

✅ Bulgarian Split Squat Setup & Form Tips (DO THIS!) 1. Setup: Sit on a bench and extend one leg straight out in front of you to determine the ideal placement for your front foot. Stand up, position your front foot where it was extended, and place the top of your back foot on the bench behind you. 2. Back Foot Placement: Rest the top of your back foot on the bench rather than balancing on your toes. This reduces strain and improves stability. 3. Leg Positioning: Avoid keeping your legs and feet in a perfectly parallel line. Instead, maintain a slight gap between them (hip-width apart) for better balance and control. 4. Body Angle for Quad Focus: Keep your torso upright during the movement to target your quads more effectively. 5. Body Angle for Glute Focus: Lean your torso slightly forward to shift more workload onto your glutes. Your quads will still remain actively engaged. 6. Adding Glute Emphasis with Contralateral Weights: Hold a single dumbbell in the hand opposite your working leg to increase the challenge on your glutes through an offset load. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #bulgariansplit #splitsquat #splitsquat

✅ The Perfect Lying Triceps Extension (DO THIS!) 1) Use a Thumbless Grip: A thumbless (or "suicide") grip positions the bar closer to the base of your palm, reducing wrist strain and making it easier to keep your elbows tucked. A full grip (with thumbs wrapped around the bar) isn't necessarily wrong, but it often causes elbows to flare, which can compromise form (as discussed in the next point). 2) Tuck Your Elbows: Keep your elbows tucked throughout the entire movement. Flaring them out increases the risk of elbow pain and activates your shoulders and chest, turning the exercise into a partial chest fly rather than isolating the triceps. 3) Angle Your Upper Arms Slightly Back: Position your upper arms at a slight backward angle instead of vertically straight. This improves the range of motion by allowing you to lower the bar further behind your head, maximizing the triceps stretch. It also ensures the triceps remain engaged at the top of the movement. Keeping your upper arms vertical reduces the range of motion (as the bar can only lower to your forehead) and minimizes triceps tension when your arms are fully extended. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #lyingtricepsextension #skullcrusher #tricepsextension #tricepextension

Lunge Variations (KNOW THE DIFFERENCE!) Forward lunges: Stepping forward while holding dumbbells primarily targets the quadriceps, with secondary activation of the glutes and hamstrings. Reverse lunges: Stepping backward shifts more of the workload to the glutes and hamstrings, although the quads remain engaged. Curtsy lunges: When stepping backward and crossing one foot behind the other, the focus shifts even more toward the gluteus medius and minimus, as well as the adductors, compared to a standard reverse lunge. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #lunges #forwardlunge #reverselunge #curtsylunge

Barbell Row Variations (KNOW THE DIFFERENCE!) If you use a wide grip and pull the barbell to about chest height, you'll work the lateral delts. If you use a narrow grip and pull the barbell up to your collarbone, you'll work more of your upper traps. If you bend over and perform wide grip rows like this, you'll work the rear delts and traps. If you pull towards your upper abs using a narrow grip, you'll work the middle to lower traps and lats. Exercise 1: Wide Grip Upright Rows Exercise 2: Close Grip Upright Rows Exercise 3: Width Grip Barbell Rows Exercise 4: Close Grip Barbell Rows Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #uprightrow #barbellrow

❌ FIX THIS Lat Pulldown Mistake! A common misconception is that you should keep your shoulders depressed throughout the entire lat pulldown. However, this actually limits a key component of the movement: the lat stretch, which is crucial for hypertrophy. To maximize lat growth, allow your shoulders to elevate during the eccentric phase (as the bar moves back up) so your lats lengthen under tension while resisting the weight. Then, during the concentric phase (pulling the bar down), actively depress your shoulders to engage your lats fully and complete the range of motion. Simply put, let your shoulders rise as the bar goes up and depress them as you pull it down. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #latpulldown #latpulldowns #latpulldownform

✅ The PERFECT Lat Pulldown (DO THIS!) 1️⃣ Secure Your Position – Adjust the thigh pad so it rests firmly on your thighs for optimal stability and leverage. 2️⃣ Go Thumbless – Using a thumbless grip reduces forearm involvement, allowing your lats to do more of the work. 3️⃣ Grip Matters – A grip around 1.5x shoulder width helps maximize lat engagement and pulling power. 4️⃣ Maintain a Neutral Spine – Keep your back straight to prevent unnecessary strain. 5️⃣ Elbow Positioning – Angle your elbows slightly inward rather than flaring them directly to the sides for better lat activation. 6️⃣ Controlled Leaning – As the bar reaches your collarbone, lean slightly back; as the bar moves up, gradually lean forward. 7️⃣ Shoulder Movement – Depress your shoulders when pulling the bar down and elevate them at the top to get a full lat stretch. Master these cues, and you'll feel the difference in your lat engagement! 🔥💪 Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #;at[i;;dpwm#latpulldown #latpulldowns #latpulldownform

❌ Rear Delt Machine Flyes Mistakes (FIX THESE!) Mistake 1: Using the neutral grip handle The neutral grip handle shifts some of the emphasis away from the rear delts and to your side delts. Fix: Use the pronated grip handle (palms facing downward) to effectively target your rear delts. Mistake 2: Squeezing your shoulder blades together Pulling your shoulder blades together engages your traps. Fix: Keep your shoulder blades apart throughout the movement to better isolate your rear delts. Mistake 3: Retracting your shoulders Similar to squeezing your shoulder blades together, retracting your shoulder engages the traps. Fix: Protract your shoulders (roll your shoulders forward) to keep the tension on your rear delts. Mistake 4: Pointing your elbows down Elbows pointed downward reduce leverage. Fix: Keep your elbows pointed out to the sides to optimize leverage and rear delt activation. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #reardeltfly #reardeltworkout

❌ Dumbell Row Mistake (FIX THIS!) A common mistake in the dumbbell row is excessive elbow flexion or allowing your forearms to point forward, which shifts the pulling work to your biceps and reduces tension on your back. To perform the exercise correctly, keep your forearms pointing straight down (vertically) to minimize bicep involvement and fully engage your back muscles. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #dumbbellrow #dbrow #dumbbellrows

✅ Glute Kickback Variations (KNOW THE DIFFERENCE!) If you kick your leg straight back, you'll primarily work the gluteus maximus. If you point your toes outward and kick diagonally back at a 45 degree angle, you'll work the gluteus medius and maximus. If you point your toes to the side and lift your leg outward, you'll primarily work the gluteus medius and minimus. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #glutekickbacks #cablekickbacks

Cable Chest Fly Variations – KNOW THE DIFFERENCE! High-to-Low Cable Fly – Position the cables high and bring them down in an arc to emphasize the lower chest fibers. Mid-Level Cable Fly – Set the cables at chest height for a balanced movement that targets the overall pec development (with a slight emphasis on the middle chest fibers). Low-to-High Cable Fly – Start with the cables low and raise them upward to shift the focus to the upper chest fibers. Master these variations to build a well-rounded chest! 💪🔥 Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablefly #cableflys #cableflyes

Shop @AYBL gym wear and use code “DELTA” for 10% off during checkout. Link in bio. If you use a supinated grip and perform wrist curls using a dumbbell, you’ll work the inner forearms (flexors). If you use a pronated grip and perform wrist extensions, you’ll target your outer forearms (extensors). If you use a neutral grip and perform cross-body hammer curls, you’ll work the brachioradilis, brachialis, and biceps. #forearm #beaybl #aybl #ayblathlete #forearmworkout #forearmsworkout

✅ The PERFECT Cable Row 1️⃣ Foot Placement Matters – Position your feet higher on the footrest for better leverage. Placing them too low with excessive knee bend will engage your quadriceps, wasting unnecessary energy. 2️⃣ Go Thumbless for Better Back Activation – Using a thumbless grip helps minimize arm involvement and maximizes back engagement. 3️⃣ Tuck Your Elbows – Keeping your elbows close to your body shifts the focus to your lats while reducing bicep activation. 4️⃣ Keep Your Shoulders Down – Avoid shrugging to prevent excessive trap engagement. Keeping your shoulders depressed ensures better lat activation. Master these cues, and you’ll feel the difference in your back gains! Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablerow #cablerows

Landmine Row Variations (KNOW THE DIFFERENCE!) If you perform single-arm landmine rows, the focus is primarily on the lats, with some engagement of the traps for stability. Using a V-handle for bilateral landmine rows shifts more emphasis to the middle-to-lower traps, while still heavily recruiting the lats. Gripping the barbell sleeve (end of the barbell) places greater emphasis on the rear delts and the upper-to-middle traps, altering the movement mechanics to target the upper back more. Exercise 1: Landmine Single-Arm Row Exercise 2: Landmine Row with V-Handle Exercise 3: Meadows Row Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #landminerow #landminerows

Gym outfit from @AYBL - Use code “DELTA” for 10% off. Link in bio. Cable Chest Fly Mistakes and How to Fix Them 1) Arms Too Straight at the Start ❌ Mistake: Keeping your arms completely straight during the initial part of the movement. ✅ Fix: Maintain a slight bend in your arms—roughly 45 to 60 degrees—to protect your joints and allow for better chest engagement. 2) Dropping Your Elbows ❌ Mistake: Letting your elbows drop below your wrists. ✅ Fix: Keep your elbows higher than your wrists but below your shoulders to maintain proper alignment and chest activation. 3) Shoulders Rolled Forward and Chest Concave ❌ Mistake: Allowing your shoulders to roll forward and your chest to cave in. ✅ Fix: Retract your shoulders and push your chest out to keep tension on the chest throughout the movement. 4) Arms Bent at the End of the Movement ❌ Mistake: Keeping your arms bent when the handles meet at the end. ✅ Fix: Straighten your arms slightly as you reach the end of the movement to fully contract your chest muscles. By avoiding these common mistakes, you’ll maximize chest activation and get the most out of your cable chest fly! #beaybl #aybl #ayblathlete

✅ Barbell Row Variations (KNOW THE DIFFERENCE!) The barbell row engages all the muscles of your back to varying degrees, depending on your grip and pull technique. Using an underhand, narrow grip and pulling just below your belly button places greater emphasis on the latissimus dorsi. Opting for a medium-width grip and pulling towards just above your belly button targets the mid-back. Meanwhile, a wide grip and pulling towards your lower chest focuses on the upper back muscles. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #barbellrow #barbellrows #backrow