Bench Press Mistakes: Why Lifting Your Butt Off the Bench Is a Bad Idea

pectoralis major training

The bench press is one of the best exercises for strengthening your chest. It’s easy to set up, allows for progressive overload, and can be done safely with proper equipment like a rack and safety bars.

Whenever I visit Japan and train at a gym, I notice many lifters making a common mistake—lifting their butt off the bench while pressing. This habit is not only unsafe but also affects the effectiveness of the exercise.



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Hip Osteoarthritis: How Strengthening Your Glutes Can Reduce Pain

Hip Osteoarthritis

Hip osteoarthritis can be challenging to manage, but research shows that strengthening the gluteus medius and minimus can help reduce pain and improve joint function. Here’s why:

  • Weak gluteus medius contributes to hip joint instability, increasing stress and discomfort.

  • Strengthening hip abductors improves pelvic alignment and gait mechanics, reducing pain and joint load.


If you’re looking for effective ways to support your hips, try these exercises.



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Recovery After Total Knee Replacement: Essential Exercises and Key Considerations

knee replacement

Total knee replacement is a common procedure that helps alleviate pain and restore mobility for individuals suffering from advanced knee osteoarthritis or other degenerative joint conditions. However, the journey to full recovery extends beyond the surgery itself. Proper post-operative care, including targeted exercises, plays a vital role in ensuring a successful outcome. This article explores common injury causes, rehabilitation stages, and the importance of strengthening muscles post-therapy to ensure a smooth recovery.



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Combatting Osteoporosis: The Role of Exercise and Balance Training

balance training

Osteoporosis is often seen as an inevitable consequence of aging, particularly for those with a genetic predisposition. While it’s true that heredity plays a significant role, there are actionable steps you can take to slow its progression. Through regular strength training, balanced nutrition, and dedicated balance exercises, you can mitigate the risks associated with this condition.



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Athletic Performance Through Complex Training

complex training

Complex training, a method combining weight training and plyometric exercises, has gained significant attention for its potential to improve muscle power and athletic performance.

This blog post explores findings from recent studies that shed light on the effectiveness of complex training and specific methods such as the French Contrast Method. These insights aim to guide trainers and athletes in developing optimized training programs.



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