The Importance of Correct Exercise Technique 

If you've ever worked out at a public gym, then you've probably seen your fair share bad exercise technique.  Many people using free weights and weight machines still have no clue how to weigt train...  Especially those trying to build muscle. 

Fortunately, things seem to be getting better than they used to be back in the late 80's when the fitness craze first hit.  Now that resistance training  has become more "mainstream", it appears as if more people have done there homework, and are beginning to understand the concepts and importance of weight training with correct exercise technique.

None the less, it ceases to amaze me at how many times I still see cases of horrific exercise form, whether it be machine or free weight exercises.  You may have witnesses similar incidences yourself...  Someone loads up plates on the barbell bench press, assumes the bench pressing position, and proceed to literally bounce the barbell of of their chest, while simultaneously arching their back, holding their breath, and probably grunting loudly.  It can actually be quite comical at times.

So why is poor exercise technique so common?  It usually comes down to one of the following two reasons:

1)  The subject is new to weight training, and hasn't researched or been taught how to weight train properly.  One problem is that people will often skip their free consultations that are a part of their membership because they either think they know what they are doing, or, are afraid to hear the personal training sessions sales pitch.  They'll often walk right in to the gym and start weight training even though they have had no prior experience and no knowledge.  can you magine walking into a car dealership and asking to test drive a manual transmission car when you have only ever driven an automatic?  It just doesn't make sense!

2)  The second, and more common reason why people perform exercises with incorrect technique is because they are lifting weight that is too heavy.  This is usually because they're trying to impress their friends, or just want to be able to tell their buddies that the were able to bench "X" amount of weight for "X" amount of repetitions.  They are so concerned about looking strong, that they are willing to not only increase their risk of injury, but also sacrifice muscle gains at the same time!

How Do I Perform Exercises With Proper Technique?

Although each weight training exercise must be performed in a specific fashion, the following principles relating to exercise technique apply to all weight training exercises in general:

1)  Body Alignment and Posture

2)  Breathing 

3)  Tempo

Now lets' take a look at each of these in more detail.

Body Alignment and Posture

The correct body alignment and posture will decrease the amount unnecessary stress placed on muscles and joints, and will ensure that you specifically work the muscle group being targeted. 

Here are some important points to keep in mind when it comes to correct body alignment and posture during weight training exercises:

Breathing

Getting in the habit of breathing correctly during weight training exercises can take a little bit of time, but it will eventually become second nature. 

it is important to breath out during the concentric (lifting) phase of each exercises, and breath in during the eccentric (lowering) phase of each exercise.  So if for example you are performing a pull-up, you should be exhaling as you pull your body up, and inhaling as you lower your body back to the starting position.

Many beginners hold their breath during the concentric phase of the lift.  Although this can increase your strength slightly, it also increases the bodies blood pressure and puts tremendous strain on the heart and arteries.  It can also lead to the valsalva phenomenon, which increases pressure within the chest cavity and prevents blood from returning to the heart, leading to blackouts, headaches, and dizziness. 

It is also important to remember that the muscles need oxygen to perform properly.  By holding your breath you could be robbing them of the valuable oxygen they need to help you lift!

Tempo

Performing each repetition at the correct weight lifting tempo is important not only to minimize the risk of injury, but also to allow maximal muscle fiber stimulation.

There are a number of different tempos that you can choose, however, it is generally best to start lifting slowly with something like a  3-1-2 tempo.  That means that the eccentric (lowering) phase lasts three seconds, then a pause for one second at the bottom of the exercises, and finally two seconds to lift the weight back up to the starting position (concentric phase).

Beginners commonly perform repetitions to quickly which increases the amount of momentum during the movement.  This means that there will be less load on the muscles.  Increased speed can also makes it more difficult to maintain correct range of motion and posture, increasing the risk of muscle and connective tissue strains or tears.

Why is Proper Exercise Technique so Important? 

Proper exercise technique is important for every weight training exercise that you perform.  Using the correct form during exercises will help your weight training program in the following ways:

Increase the Muscle Fiber Activation

Performing weight training exercises with correct form ensures that there will be a constant load on the muscles throughout the full range of motion of the exercise.  This will ensure that you are taxing as many muscle fibers as possible.  As you probably know by now, fatiguing as many muscle fibers as possible is important is very important when it comes to muscle hypertrophy.

Slower, more controlled movements will eliminate momentum, and allow you to focus on maximal muscle contractions throughout the entire movement.  Ultimately this will increase the intensity of your workout and maximize your muscle building potential for each exercise.

Fast, uncontrolled movements involving momentum mean that you are cheating!  Once momentum comes in to play, there is less tension on the muscles.  Beginners should aim for a 3-1-2 tempo. 

Decrease the Risk of Injury

Performing each exercise with proper for will dramatically decrease your risk of injury.  It is important to choose the correct weight for each exercise, and lift the weight in a controlled manor. 

Lifting free weights, or using machines incorrectly can be very bad for your muscles, connective tissue and joints.   Lifting too much weight, performing the wrong movement, or performing repetitions quickly and recklessly will put unnecessary stress on your body.  This can lead to muscle and connective tissue strains and tears that can take months to heal.