u/SKP_says

am trying to improve my upper chest and wanted a form check on my incline Smith press.

i incorporated it recently before this, I was mostly doing incline dumbbell and barbell presses

my height: 175cm, weight: 61kg
exercise weight (in this video) 50 kg plates + Smith bar, could be around 60 kg total including the bar

please check the
~ bench angle
~ back arch (currently it is normal natural arch)
~ bar position / ROM
~ elbow and shoulder positioning
~ anything else I should fix

unfortunately, chest is one of my weaker body parts 💔
and i am STRUGGLINGG to build it… if u have dealt with the same, what exercises / workout / form approach helped you the most?

For many, Tukaram Mundhe might be an overnight hero but i have heard stories of his great work since my early teenage years…and his decisions have been a dinner table conversation for most people in maharashtra

This is obviously not a PR post nor am I related to him but when good people do good work for trying to make India fit and healthy, we must talk about them and share with others about their good work 🤝🏻 Tukaram Mundhe always meets/exceeds the expectations in whatever role he goes into. He is an IAS officer who worked in public administration, municipal governance, and regulatory departments across Maharashtra and more recently he is getting more popular due to his strict FDA raids but even before that… he was always known for his rigorous auditing and policy enforcements
(meanwhile there are so many other govt officials who barely meet expectation or don’t even do what they are supposed to do yet they are publicised on road-side banners and political posters all the time and are hailed by people)

As Maharashtra’s FDA Commissioner, he has intensified inspections and action against food adulteration, unhygienic establishments, unsafe food products and other food-safety violations. Quoting a news article: the Maharashtra’s FDA has prohibited the sale, advertisement and free distribution of foods high in fat, sugar and salt within 50 metres of school premises.

from what my father shared… this guy has experienced 25+ transfers during his more than two decades of service, and most of the times he is NOT allowed to complete the full tenure in the specific posting (this is alarming and shady 👀😓)

Nonetheless, i am sure his actions will have a ripple effect in the broader fitness and food safety related departments of india, India needs MORE officers and govt officials like him… who do their job and exceed expectations!

Meanwhile, there are other big officials and ruling party politicians who claim gomutra (cow urine) has anti-inflammatory properties, and is solution for digestives issues like irritable bowel syndrome (IBS) ☠️ i have IBS and my gastrointestinal specialist has strictly denied this pseudoscience… hence it is important for the RIGHT people to be more in the news/social media rather than the pseudoscience clowns we have (not targeting anyone, saying this generally)

idk why no one talked about this here… i just read about the recent FSSAI action against several major brands including Red Bull, Sting, Monster, Campa, PepsiCo, etc

from what I understand:
~ FSSAI says India doesn’t have a notified standard for products marketed as “energy drinks.”
~ Companies are now asked to stop using the term “energy drink” (or similar descriptors) and remove claims like vitalizes body and mind, boosts energy, enhances focus, etc., as this is considered misleading under current regulations.
~ Reports suggest companies are given around 90 days to update their packaging and labels. (Reuters⁠)

i do not like when i see teenagers drinking these just to “look cool” ☠️if someone is buying these drinks because they enjoy the taste, that’s one thing and it is fully acceptable… i am a firm believer that we should NOT dictate anyone’s food/drinking choices

but buying these drinks because you think it is somehow healthy, or because it has calorie-free artificial sweetener, or that will improve performance is just fooling yourself

i am just low-key quite glad that indian regulators are questioning exaggerated marketing claims and making labels more accurate, hope this approach also spreads in other mainstream products

Update: in simple words, from a regulatory standpoint FSSAI does not have any standard for energy drinks so they are like “bro u cannot market these as energy drinks until we have rules that can define what an energy drink is”

My Opinion: if we see globally, most european countries are best in terms of food safety… i had worked in food safety product compliance domain, and EU does allow these products to be marketed as “energy drinks” however it is HIGHLY regulated… they expect the manufacturers to have many warning labels ⚠️so the consumer knows what they are buying.
Meanwhile, in india we know that the consumer is most likely to fall into trap of what the “marketing” is and not what the “product” offers

https://www.health.harvard.edu/diet-and-nutrition/are-energy-drinks-bad-for-you 👈🏻 must-read

Weight: 60.4 kg
Height: 176 cm
Age: 27

My goal is to build a wider, thicker and more muscular back… over past couple of months I have made some progress but the wideness is still not that significant, I know there is still plenty of room to improve.

1. ⁠Which area appears most underdeveloped?
2. ⁠Which workout exercises would you prioritise if you had my physique?
3. ⁠Should I focus more on width, thickness or simply gaining overall bodyweight or bulk?

working on my cable crunches form and trying to focus more on proper spinal flexion, something which i got to know on reddit 👀

funny thing is when i had reached out to my gym trainer for guidance he said “sir, this is fancy exercise… you can rather do weighted situps” lmao these were his exact words 💀

backstory: after watching Jeff Nippard’s video I do know that cable crunches are one of the best abs workout for progressive overload and isolating the rectus abdominis muscles… so in incorporated these in my workout along with leg raises, weighted situps and planks (on diff days)

my approach is: ribs down, pelvis slightly tucked, elbows fixed, and crunching through the abs muscles rather than turning it into a hip or arms movement… i ensured to keep hips as stable as possible… by implementing this i am able to feel the abdominal muscles

what do you think: does the form look right for targeting abs, or am i still making any obvious mistakes with range of motion, setup, or cable angle?

open to honest feedback… please tell me what exactly needs fixing because this is my 2nd or 3rd form check post 😪

ngl desperate times, desperate measures

but at least it is more realistic than S1 and other shitty serials, if S2 was a standalone show all of this would have made sense because
~ insecurities between gen X brothers,
~ trust issues in gen Z romantic relationships,
~ cat fights in gen X sister-in-laws,
are all very existent in any indian household

it’s just that some characters are behaving the way the way they are, even after knowing everything the family/tulsi sacrificed and suffered through in Season 1 and 2… maybe people would become apologetic with time but the damage is done 💀 it’s classic soap opera mindset of “not taking seriously what happened in previous episode/season”

most men at my gym seem to wear joggers, cargos, oversized tees, compression wear, or longer shorts, very few wear shorter athletic shorts confidently unless they have very strong legs

i am tall with kind of skinny legs, so i used to overthink this, but i started wearing running shorts because they’re more comfortable for training, especially in hot gyms with poor AC temperature control

the reactions however are mixed… some people see short shorts as normal sportswear, while others think they look too revealing or attention-seeking for men

so where do you draw the line between normal gym wear and “too much”?

also, do you think shorter shorts are more accepted in running/football culture than in regular gyms?

edit1: damnnn am stunned to see the number of downvotes 😭 the comments are positive but the downvote ratio doesn’t sync at all… now am genuinely curious about the mixed reactions here. FYI: I am new to reddit and discovered this subreddit just today, so if this post is not suited for this subreddit please let me know

this specific scene aired almost a decade ago and netflix pulled down the controversial scene in 2019, i assume many of you are not aware about this

so as someone in his mid/late 20s let me culture you on this because i was in freshman year of college when the series was aired and it became a big phenomenon globally… 13 Reasons Why was peak early Netflix era, when netflix would drop all episodes at once and suddenly the series would take over Twitter, Instagram, school/college group chats, and every “bro have you watched this?” conversation. The show also got traction because Selena Gomez was one of the executive producers. The project was originally associated with Selena for years, and at one point she was expected to play Hannah in a film version, but by the time Netflix made it a series, Katherine Langford played Hannah Baker and Dylan Minnette played Clay Jensen. For those unaware the show is based on a novel by Jay Asher: the main character Hannah leaves behind 13 cassette tapes explaining the 13 reasons that led to her death. Post the show’s release the main cast got instant overnight success. And the impact was crazy…in less than a month after release, the show reportedly crossed 11 million tweets, making it one of the most talked-about shows of 2017. But the most controversial part was the original suicide scene in the Season 1 finale (which Netflix pulled down and permanently deleted in 2019)

people like me who watched the first version know how disturbing it was… Hannah’s death scene was very raw, it spanned for around 3-4 minutes and it was shown in a very graphic way, with no background score, and that one scene became the centre of a massive debate: was the show spreading awareness, or was it being irresponsible with vulnerable viewers? Mental health experts had criticised the show heavily… some of my friends who had watched the show also started to have depressing thoughts even i had to take pauses while viewing the show because there were moments when it felt too depressing and upsetting. Later, studies also linked the show’s release period with a rise in youth suicide rates in the US. There was reportedly 28.9% increase in suicide rates among U.S. youth aged 10–17 in April 2017, the month after the show released. Even globally there were several news reported that vulnerable people had committed suicide post watching it. Though researchers were careful about saying association doesn’t automatically mean direct causation. Still, the debate got serious enough that in 2019 Netflix edited out that graphic scene from Season 1. That’s why OG viewers talk about it differently and still find the show unsettling. So i thought of creating this thread and educating the people who are not aware of this… what was your experience while watching the show?

Side-note: i only watched S1 and post that i directly watched finale ending episodes of each season. After S1, the story honestly started feeling stretched because Netflix did what Netflix does: milk the IP until the core point gets diluted. The show eventually ran for 4 seasons from 2017 to 2020, but the cultural memory is mostly Season 1. Still, credit where due: 13 Reasons Why changed how teen dramas were discussed, the directors and producers in Hollywood started to become more accountable on stories they showed, and mental health became mainstream topic which many series later tapped into. I have used A.I. to add numbers and facts in my narration^

“chakravyuha” means a multi-tiered maze formation described in the Hindu epic Mahabharata which feels impossible to escape. English equivalent for this methaphor can be “catch-22” situation. For me building muscles with IBS is like chakravyuha / catch-22 situation… very tough 😭 plus i am doing it all naturally.

i was diagnosed with Irritable Bowel Syndrome (IBS). It has four primary subtypes and mine is IBS-C… i could be struggling with this since past 8yrs but since this year after doctor’s formal diagnosis i got a “name” for my struggle. Clinically, it’s a gut-brain interaction disorder where the bowel becomes extra sensitive and causes symptoms like abdominal discomfort, bloating, and irregular digestion, not just that it can also impact the person psychologically and they might feel more anxious… stress and anxiety are common daily triggers too for IBS.

all of this happens when there may not be visible damage in tests in the stomach and the person would feel perfectly fine once flareups are over… the MOST annoying part is that it affects fitness too. Building muscle needs enough protein, calories, consistency, and recovery, but with IBS, food itself becomes trial and error. A lot of normal “fitness foods” can backfire. For me, whey protein, dairy, paneer, chickpeas, besan, tur dal, sprouts, onions, very sweet stuff, and sometimes high-fiber foods can make bloating worse.

I am 28M, 175 cm, around 64kg, ~ 15% bodyfat and I work out 4x/week. I’m trying to build muscles but bloating keeps messing with how my stomach looks 🥲 there are days when my tummy looks lean, with some abs definition, and some days my stomach looks like I don’t even work out it looks all bloated like a big giant balloon 💔
I have switched to plant based/yeast protein but in terms of other dietary preferences the options are limited… most of my protein intake relies on eggs, yeast protein and chicken if available… but even all of these i cannot eat in greater quantities the way normal gymgoers can eat. Seeking help from this sub and people with IBS who still built visible abs or a lean physique:

1. How did you manage protein and calories without triggering bloating?
2. Did you cut, bulk, or recomp?
3. What foods worked best for you?
4. Did bloating hide your abs even at lower body fat?
5. How long it took you to crack the IBS code and get abs?
6. Overall how is your life with IBS 🥲? Do people understand you or they take this condition lightly?

would love to hear your experiences because IBS + fitness genuinely feels like a game of trial and error where time-proven fitness techniques DO NOT work 🤧🤧🤧

note: I have used AI image for representation of the struggles I am facing

***headphones alert please lower the volume, contains gym music and noise***

I incorporated the inputs that I received from this sub for kneeling cable crunches, and this is my current form.Please let me know what improvements can still be done. Also, I am wondering if there is any better alternative to this exercise?

Backstory: I started doing kneeling cable crunches in February after watching a Jeff Nippard video where he rated this as the best exercises for abs development, and also captain’s chair knee raises. So i started doing both alongside planks, weighted sit-ups, etc. I do feel my abs have improved, but they still haven’t started to properly pop out when unflexed.
I know I probably need to lower my BF% more. Currently, my bodyfat% is trending around 15%, and in February, it was probably around 20% (though I can’t guarantee the authenticity of the InBody machine, both readings are from the same machine so I’m only using it as a rough trend)

My questions are:

1. Is the form correct now? is there any better alternative to kneeling cable crunches for abs, or should I just keep progressing through this?
2. At what BF% did your abs start showing properly without flexing? did you do DEXA scan or you rely on inbody machines for bf%?
3. What other ab exercises worked best for you?

thanks in advance 😎💪🏻

gym most indian guys in their late 20s prefer baggy pants, joggers, cargos, oversized tees, compression wear, or longer shorts

i used to overthink gym clothes too because i have relatively skinny legs, but recently i started wearing running shorts because AC and temperature control in indian gyms is just horrible… especially in summers💀

they’re honestly way more comfortable for movement, leg day, and sweating less… i see many famous fitness influencers and youtubers wearing it these days and trust me once you start wearing there’s no going back

…but the reactions and overall perception online is usually mixed… some people see it as normal fitness wear, some think it’s too revealing or “gayish,” and online it can bring weird/thirsty DMs too.

so honest question: are short shorts on men actually inappropriate in indian gyms, or are we just not used to seeing men wear them confidently?

where do you draw the line between normal gym wear and “too much”?

most guys in their 20s seem to wear joggers, cargos, oversized tees, compression wear, or longer shorts to the gym… very few wear shorts confidently, i personally have quite skinny legs due to being tall yet i decided to wear these because life’s too short 💀 i think 20s is the only time when you get to do fashion experiments

i wear these at the gym because in most indian gyms AC temperature management is horrible, and summer heat + full pants is a deadly combo. i sweat a lot, and shorts feel much better option… however the perception online as well as offline is still mixed. some people call it normal gym wear, some think it’s gayish, and when posted online sometimes it brings weird/thirsty DMs too 💀

so where do you draw the line between normal gym wear and “too much”? and what’s your perception about this clothing choice?

My opinion: indian gymwear tends to copy more of the american gym-bro vibe: oversized tees, joggers, compression wear, pump covers, etc… meanwhile europe seems way more chill with shorter shorts because of running/football culture… lowkey i feel europe is better at normalising practical sportswear without making it a whole moral debate 🫠 what are your thoughts on this cultural aspect?

trying to build a wider V-shaped back, but i’m not sure if my one-arm dumbbell row form is actually hitting lats properly… main doubt: am i pulling with my back, or just using my arm/shoulder? i do feel my back/lats but still don’t understand the issue.
currently i lift from 20kg to 25kg for this, i can do max 8-9reps for 25kg after that the form goes in for a toss

can you check my back position, elbow path, range, and whether i should lower the weight for better control? please suggest other areas of improvement too or the workout that helped you to build a solid v shape back

edit1: please don’t downvote or post comments that are borderline body-shaming! this post exists because i am aware that my form has gaps and so i am seeking help… the inputs from the experienced folks should help others too in the community as this is a very common exercise and i see many people doing it in different ways 🫠

most people avoid kneeling cable crunches and i avoided these too for a long time, but now i honestly find them as one of the best ab workout exercises… although am trying to improve my form here.

i can feel my abs working, but i’m not sure if my position is proper, also people say not to move hip but when i go heavy the hip gets moved

can you check my form, ROM, elbow position, overall posture and what can be improved further to get best results?

trying to improve my barbell hip thrust form. I usually work between 50 kg and 80 kg and I want specific technique feedback

i feel like i am getting decent ROM because I can feel my glutes squeeze at the top, but i am still unsure if i should actively do a posterior pelvic tilt at lockout, or if my lower back/quads are taking over?

can you check:

1. ROM (range of motion) and lockout
2. Foot position
3. Bench/upper-back setup
4. Neck position
5. Whether I should reduce weight and clean up form first

sidenote: lol, ignore the song in background... my gym still plays Yo Yo Honey Singh tracks 🤣 some of those are still banger tbh