Roberta D'Arrigo

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Bench dips for triceps? Not always the best choice 👀 Bench triceps dips look simple, but they may not be the best option for triceps hypertrophy — especially when shoulder position is not controlled. In this exercise, the hands are fixed behind the body, and depending on your hip position and range of motion, the torque can shift more toward the shoulder than the elbow. And for hypertrophy, we want the target muscle to receive enough mechanical tension through the joint it acts on. So even if the exercise feels hard, it doesn’t always mean the triceps are getting the best stimulus. Sometimes, the shoulder is taking most of the stress. Q: Can I use it as a shoulder exercise? Not exactly. When you go too deep, many people start rounding the shoulders forward, increasing stress on the front of the shoulder instead of creating a better muscle stimulus. If you stay only in the “comfortable” range, you lose range of motion. If you force more depth, you may increase joint stress instead of muscle tension. And one important detail: the further your hips move away from the bench, the more likely you are to lose shoulder position. Better option? Use parallel bars if available. You can usually get better range of motion, better shoulder position, and better force distribution between the joints. Remember: an exercise is not bad just because it feels hard. It becomes a problem when the stress goes more to the joint than to the target muscle. Save this for your next triceps session 🔥 #tricepworkout #tricepstraining #benchdips #biomechanics #hypertrophytraining #personaltrainereducation #exerciseform #gymtips #fitnesseducation #bodybuildingtips

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Stop swinging your pelvis on the abductor machine 🚫🍑 If you don’t feel your glutes during hip abduction, the problem may not be the machine… It may be your execution. One of the biggest mistakes I see is using the pelvis to create momentum. You move forward and back, the range looks bigger, but the glutes are not doing the job properly. Instead of the glute medius and upper glutes working, your lower back, hip flexors, and trunk start helping. That’s why some people feel this exercise more in the hip flexors or lumbar area than in the glutes. The goal is NOT just to open the legs as wide as possible. The goal is to: ✅ Stabilize your trunk ✅ Control your pelvis ✅ Move from the hip ✅ Keep tension on the glutes And yes… the range of motion may look smaller. But smaller doesn’t mean less effective. Sometimes the “big range” is not real hip abduction. It’s just compensation. For hypertrophy, execution matters because the goal is not only moving the weight. The goal is putting tension where you actually want it: on the glutes 🍑 #glutetraining #gluteworkout #abductormachine #hipabduction #glutespecialist #biomechanics #hypertrophytraining #personaltrainer #fitnesstips #glutemedius

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Bulgarian Split Squat for glutes 🍑 But are you doing it the right way? Everybody knows the BSS is one of the best exercises to build the glutes… But do you know why? And should you lean your trunk forward more, or is it not necessarily needed? Compared with the traditional back squat, the Bulgarian Split Squat is usually more hip-dominant. Because it is a single-leg exercise, the body needs more stability, control, and coordination. This increases the demand on the front leg, especially the glutes. Another important point: The rear leg is not just resting. It can act like an extra source of resistance that the front glute needs to overcome. That means you can create a great demand on the glutes without needing as much forward trunk lean as you usually would in a bilateral squat. This is one reason why the BSS can be so effective for glute training. TECHNIQUE TIP: You can still lean your trunk forward. This can help create a more hip-dominant strategy. But if the client loses pelvic control or starts extending the lumbar spine, the movement may become more “low back” than glute. So the goal is not just leaning forward. The goal is controlling the pelvis and letting the hip do the work. IMPORTANT NOTE: Your back foot should be resting on the support. It should not actively push to help the movement. Let the front leg do the work. Save this if you use Bulgarian Split Squats for glutes 🍑 #bulgariansplitsquat #glutetraining #gluteworkout #biomechanics #hypertrophy