Form of exercises nowadays

Hello everyone, this is Rounak and today I am going to discuss about a very important aspect in fitness culture nowadays and that is the form of exercises performed these days around the globe in different fitness cultures.

What exactly is the point of this article?

Well, the purpose of this article is to let you know that there is a major problem going on in the present day fitness culture. Yes, it’s obvious from the article heading that the problem is all about the form for many of the exercices performed these days. People often overlook this fact,especially the beginners. Though, there are some intermediate athletes who do the same mistake as they progress into their ego lifting attitude.

Risks involved in performing exercises with wrong posture.

We need to understand and accept the fact that there is a reason for the strict postures and forms crafted for each and every exercise. These forms and postures exist for the very purpose of prevention from certain injuries related to the exercise and the particular muscle groups involved.

For example, many intermediate athletes injure their lower back or spinal curvature while performing heavy squats with a wrong posture. One of my friends from my gym injured his spinal curvature while performing deadlifts with a lot of plates on either side, it’s obvious he was a intermediate athlete with a good physique though a ego lifter which caused him such injury. And, due to this injury he is unable to attend the gym at all, it’s just that serious.

Another important thing to discuss is a shoulder injury. As, shoulders are the parts of your body which you will be using in most of the exercises, let’s say for chest, back, arms, traps, abs and even for squats, lunges some other leg exercises. So, prevention of any sort of injury to the shoulders, be it a rotator cuff tear or shoulder joint complications shouild be of utmost concern. Going heavy on certain exercises such as skull crushers, tendinitis can occur at the elbow joints.Even on a seated or standing calf raise you can have muscle pull and strain at certain areas such as hamstrings or your ankle.

Many people injure themselves on a smith machine squat due to their wrong posture such as not holding the bar properly while they rack the bar.

Best way to a solution

I would say experience and personal observance with common sense. Anyone who lacks experience in this field can seek out knowledge about all of this online. The more you study and research, the more you learn about the correct postures, accompanied by diligent practice.

Try to focus on the muscle which you are trying to hit for a particular exercise. For a good mind to muscle connection you need to imagine that muscle stretching and contracting while you perform your set.

Proper forms for some common exercises


  • Find a foot stance that feels best for you. Pointing your toes slightly outwards helps some, but keeping them parallel is fine, too. If you’re not sure what’s best, start by putting your feet shoulder-width apart and pointed about 15 degrees outwards.
  • Tense your abs like someone is about to punch you.
  • Look straight ahead and stand tall

Push Ups

  • Thinking about a push-up as a moving plank is actually really helpful. The correct setup for a standard push-up is to position your hands shoulder-width apart, or a little bit wider.

  •  As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body, Your fingers should be splayed, with your middle fingers pointing toward 12 o’clock.

  • While arms out at a 45-degree angle is considered a standard push-up form, the angle that’s most comfortable for you may be slightly different so it’s fine to adjust keeping your arms in a tad closer to your body or bringing them out a little wider based on how your shoulders and arms feel. It’s hard to tell people exactly where they need to be, because it depends on different factors like shoulder mobility and where you’re strongest. So use 45 degrees as a starting point, but make sure to listen to your body.


  • Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing the arms over the chest helps them avoid pulling on the neck. However, if you find your neck is strained, you can keep one hand cradling the head. If you are putting your hands behind your head, your fingers should gently cradle your head. The idea is to support your neck without taking away from the work of your abs.

  • Pull your belly button towards your spine in preparation for the movement.

  • Slowly contract your abdominals, bringing your shoulder blades about 1 or 2 inches off the floor.

  • Exhale as you come up and keep your neck straight, chin up. Imagine you’re holding a tennis ball under your chin. That’s about the angle you want to keep the chin the entire time.

  • Hold at the top of the movement for a few seconds, breathing continuously.Slowly lower back down, but don’t relax all the way. Repeat for 15 to 20 repetitions or more as you need with perfect form for each rep.


Basically posture refers to the body’s alignment and positioning with respect to the ever-present force of gravity. Whether we are standing, sitting or lying down gravity exerts a force on our joints, ligaments and muscles. Good posture entails distributing the force of gravity through our body so no one structure is overstressed.

An architect has to take these same laws of gravity and weight distribution into account when he or she designs a building. And like a building with a poor foundation a body with poor posture is less resistant to the strains and stresses we experience over the months, years and decades of life.

Therefore, our form and posture is of utmost importance not just in the gym but outside as well. I will finish this article here but don’t worry as, I will be back with more articles having much emphasis on the details for every exercise variations and other fitness and nutrition stuff.

Have a good day!


4 thoughts on “Form of exercises nowadays

  1. Good evening Rounak,

    Your post comes at the right time. There is a fitness craze going around the globe and many people get injured for lack of information and therefore doing the exercises wrong.

    Thank you for the information on the different postures I will check if I have to modify here and there. 

    Even if I am quite a bit older than you I can still learn and there is room for improvement I am sure.

    Regards, Taetske

  2. Thank you for this article. I am afraid that somebody needed to say it. I am a dance teacher and even in my profession I see so many things taught with incorrect alignment of the body and incorrect posture, and although sometimes it takes years before the damage shows, it is still important to set good habits while young.

    Squats for example, which are such good exercises are normally performed with such bad form and the knees going right over the toes. People don’t realise that this simple exercise can be so damaging to the knees and back long term if not done correctly.

    Even the plank, which is great for the core muscles is really a drag on your back if not done using the proper muscles.

    Doing exercises over and over with bad form also makes a habit out of doing it wrong, as muscle memory sets in.

    The one thing I suggest is to know how to do exercises correctly before performing them on a regular basis. Always best to go to a professional when starting a new exercise regime.

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