DeltaBolic

Leg Press Variations - Know the Difference! If you place your feet high on the leg press platform, you’ll work more glutes. If you place your feet wider apart, you’ll work more adductors and glutes. If you place your feet low, you’ll work more quads. And if you place your feet close together, you’ll work slightly more outer quads. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @AYBL 👉🏻 aybl.com (use code “DELTA” for 10% off #legpress

❌ Triceps Exercise Mistakes You Need to Avoid! 1. Overhead Dumbbell Triceps Extension Mistake: Letting your elbows flare out or allowing your upper arms to move around. ➡️ This shifts tension away from your triceps, adds unnecessary shoulder involvement, and increases the risk of elbow strain. Fix: Keep your elbows tucked in and upper arms locked in place as much as you can. Only your forearms should be moving. 2. Dumbbell Kickbacks Mistake: Swinging your upper arms or letting them drop during the movement. ➡️ This shifts some of the tension off your triceps and to the lats. Fix: Set your upper arms in a fixed, horizontal position and hinge only at the elbows. 3. Cable Triceps Pushdown Mistake: Letting your elbows drift forward or rise up. ➡️ This reduces triceps activation and causes the lats to partially do the work. Fix: Pin your elbows to your sides and keep them there—let your triceps do all the work. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Gym Outfit from @aybl 👉🏻 use code "DELTA" for 10% off at aybl.com #tricepextensions #tricepspushdown

🚫 Stop Messing Up Your Triceps Pushdowns! Here’s how to fix common mistakes: 1️⃣ Avoid a full grip — it causes your elbows to flare. Use a thumbless grip. 2️⃣ Don’t stand upright — lean forward slightly for better leverage. 3️⃣ Keep elbows pinned — don’t let your elbows drift forward. Your upper arms should stay vertical. 4️⃣ Neutral wrists only — no extending at the beginning or bottom; it reduces power and stresses the joints. 5️⃣ Tuck your elbows — flaring shifts tension off the triceps. 6️⃣ Relax your traps — keep your shoulders down to avoid compensating with other muscles. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #tricepspushdown

🚫 Lat Pulldown Mistakes (FIX THESE!) 1️⃣ Loose thigh pad Not securing the thigh pad tightly reduces your leverage and stability. ✅ Lock it firmly against your thighs to stay anchored. 2️⃣ Grip too narrow A narrow grip limits strength and lat engagement. ✅ Use a grip slightly wider than shoulder width. 3️⃣ Internally rotated shoulders Starting with elbows flared out (shoulders internally rotated) causes the elbows to drift outward. ✅ Externally rotate your shoulders so your elbows point slightly forward — this aligns your lats for better activation. 4️⃣ Poor cable alignment If your forearms aren’t in line with the cable at the bottom, your triceps take over. ✅ Keep your forearms in line with the direction of pull to maintain lat tension. 5️⃣ Elbow flaring Letting your elbows flare engages your traps and biceps instead of your lats. ✅ Keep them tucked and drive them down alongside your torso. 6️⃣ Shrugging your shoulders Shrugging shifts tension away from your lats and into your traps. ✅ Depress your shoulders as you pull, and allow them to rise naturally as you return to the top. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @ayblmen 👉🏻 use code "DELTA" for 10% off at aybl.com #latpulldown

❌ Common Pushup Mistake Moving straight up and down with your elbows flared out at a 90° angle. This puts unnecessary stress on your shoulders and increases the risk of injury. ✅ Do This Instead Lower your body in a slight diagonal path with your elbows tucked back at about a 60–70° angle from your torso. This protects your shoulders. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @aybl 👉🏻 use code "DELTA" for 10% off at aybl.com #pushup #pushupmistakes

❌ Don't Make THIS Bicep Curl Mistake! A common bicep curl mistake is letting your elbows drift too far forward. This shifts tension away from your biceps and onto your front shoulders. ✅ Instead, keep your elbows pinned by your sides to maximize bicep activation Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @aybl 👉🏻 use code "DELTA" for 10% off at aybl.com #bicepcurl #bicepcurls

Outfit from @aybl - use code "DELTA" for 10% off at aybl.com 🚫 Stop Doing THIS on Cable Rows! Fix these mistakes to actually target your back: 1️⃣ Using a full grip A full grip isn’t wrong, but gripping too hard shifts tension to your forearms. Try a thumbless grip to reduce arm involvement and maximize back activation. 2️⃣ Letting your shoulders roll forward during the pull If your shoulders stay rolled forward as you row, your lats won’t engage properly. It’s okay to start with them slightly forward — just remember to retract them as you pull. 3️⃣ Pulling the V-handle too high Pulling toward your chest brings your biceps and traps into play. Aim for your belly button to keep the focus on your lats. 4️⃣ Flaring your elbows When your elbows flare out, your biceps take over. Keep them tucked in and close to your sides to better engage your lats. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #cablerows #cablerow

✅ The PERFECT Pec Deck Fly 1️⃣ Neutral Grip – Hold the handles with a neutral wrist. Avoid bending or flexing your wrists to keep tension on your chest, not your joints. 2️⃣ Slight Arm Bend – Start the movement with a slight bend in your arms. Avoid initiating with your arms straight. 3️⃣ Elbow Position – Keep your elbows slightly above your wrists. Don’t let them drop too low, or you’ll shift tension off the chest. 4️⃣ Chest Proud, Shoulders Back – Stick your chest out and retract your shoulder blades. Avoid rounding your shoulders forward or letting your chest cave in. 5️⃣ Squeeze and Extend – As you bring the handles together, extend your arms as much as possible. Avoid keeping your elbows too bent at the peak—it reduces chest engagement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #pecdeck #pecdeckmachine #chestfly

Smith Machine Squat Variation – Targeting Quads vs Glutes The Smith machine squat activates all the major leg muscles, but how you position your feet can shift the focus. Heels elevated: Emphasizes the quads by increasing knee travel forward. Toes elevated: Shifts the load to the glutes by encouraging more hip hinge and posterior chain engagement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #smithmachinesquats #smithmachinesquat

❌ You're Doing Dumbbell Pullovers WRONG! A common mistake? Pulling the dumbbell too far forward—past directly overhead—down to your chest. Once you pass that vertical point, tension on the chest and lats disappears, and other muscles take over. ✅ Instead, stop just above your face to keep constant tension on your chest and lats, and make every rep count! Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #dumbbellpullover #pullover

Outfit from @aybl-use code "DELTA" for 10% off at aybl.com Bigger Biceps Workout (Dumbbells Only!) To hit more of the inner biceps (short head), grab two dumbbells, rotate your palms outward, and do lateral curls with a strong supination at the top. For the outer biceps (long head), lean slightly to one side and perform single-arm drag curls. And to grow the brachialis and brachioradialis, do cross-body hammer curls, bringing the dumbbell across your torso like this. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #bicepsworkouts

✅ Build BIGGER 3D Forearms with Cable Exercises! 👉 Forearm Flexors: Grab the cable bar behind your back and perform behind-the-back wrist curls. 👉 Forearm Extensors: Sit down with your forearms resting on your thighs, hold the bar with a pronated grip, and perform wrist extensions 👉 Radial Muscles: Grab a D-handle like this, use your opposite hand for support, and perform radial deviation. 👉 Ulnar Muscles: Grip the handle like this, support it with your other hand, and perform ulnar deviation. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @aybl 👉🏻 use code "DELTA" for 10% off at aybl.com #forearm #forearmworkout

Outfit by @aybl — Use code DELTA for 10% off at aybl.com. 🔥 The 5" Core Shorts in Cobalt Blue drop June 26 — don’t miss it! ✅ The PERFECT Plank 1) Spread your shoulder blades apart to activate your serratus anterior and avoid shoulder pinching. Don’t squeeze them together. 2) Avoid letting your hips drop or back arch—this strains your lower back. Instead, keep your hips slightly lifted so your body forms a gentle curve, not a rigid line. 3) Keep your elbows shoulder-width apart. Placing them too close reduces stability and increases tension in your shoulders. 4) Set your feet about hip-width apart. Feet too close together make it harder to balance and engage your core. 5) Look straight down at the floor. Looking forward can strain your neck and throw off alignment. 6) Maintain a slight curve in your body to better engage your abs and prevent sagging. Size & Shred Training program 👉🏻 deltabolic.com #beaybl #aybl #plank #plankform

Outfit from @aybl - use code "DELTA" for 10% off at aybl.com Smith Machine Squat Variations (KNOW THE DIFFERENCE!) Most of your leg muscles are active during a squat—but where you place your feet shifts the emphasis toward specific ones. ✅ Feet forward: More glutes. Placing your feet in front makes it more hip-dominant. ✅ Feet under you: More quads. Feet directly under your body make the movement more knee-dominant. ✅ Wide stance: More glutes and adductors. A wider stance increases inner thigh and hip engagement. ✅ Narrow stance: More outer quads. A closer stance slightly shifts focus to the outer quad sweep. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #smithmachinesquat

❌ Stop Making These Leg Curl Mistakes! 1️⃣ Feet Too Far Apart Keep your feet hip-width apart to maximize leverage and hamstring activation. 2️⃣ Pad Set Too High If the pad’s on your lower calves, it’s too high. Adjust it so it sits just above your heel bone (Achilles area) for proper force transfer. 3️⃣ Hands on Your Lap Don’t rest your hands — grab the handles to stay locked in and maintain control. 4️⃣ Torso Leaning Back A reclined torso puts your hamstrings in a shortened position, which isn’t ideal for hypertrophy. Instead, set the backrest so your torso stays upright, placing your hamstrings in a more lengthened position for better growth stimulus. 5️⃣ Butt Lifting Off the Seat If your hips come up, you’re losing power and risking injury. Keep your glutes glued to the pad the entire rep. Size & Shred Training program 👉🏻 deltabolic.com Outfit from @AYBL 👉🏻 use code “DELTA” for 10% off at AYBL.com #legcurls

❌ You're Doing Dumbbell Rows WRONG! Over-rotating your torso shifts tension away from your lats and onto your obliques and lower back. ✅ Instead, start by protracting your shoulder to fully stretch the lat, then retract as you row. This creates a slight twist at the beginning — just make sure you finish with your torso roughly parallel to the floor and both shoulders even. Let your back do the work — not momentum. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #dumbbellrow #backrow

✅ BIGGER Shoulders Workout 1) Seated Dumbbell Shoulder Press (70° incline): Targets the front delts with support from the side delts. 3 sets of 8–10 reps 2) Incline Lateral Raises (70° incline): Isolates the side delts to help build wider, more capped shoulders. 3 sets of 8–10 reps 3) Rear Delt Flyes (face down on a 45° incline): Focuses on the rear delts to complete your shoulder development. 3 sets of 8–10 reps Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @ayblmen 👉🏻 use code "DELTA" for 10% off at aybl.com #shoulderworkout #biggershoulders

Outfit from @aybl - use code "DELTA" for 10% at aybl.com Bench Press Grips Explained (KNOW THE DIFFERENCE!) 👉 Close Grip: More triceps activation, less chest. Great for arm development. 👉 Medium Grip: Balanced chest and triceps involvement — your classic bench press. 👉 Wide Grip: More chest emphasis, but watch out — this can increase shoulder stress. 👉 Underhand Grip: Targets more of the upper chest, but be cautious — it’s less stable and not for beginners. Know your goal. Choose your grip accordingly. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #benchpress

@aybl Summer Sale goes live 28th July — up to 60% off sitewide at aybl.com Use code “DELTA” for an EXTRA 10% off 🏷️ ⏰ 7PM BST | 2PM EDT | 8PM CEST ❌ Concentration Curl Mistakes You NEED to Fix Mistake #1: Curling your wrist This puts unnecessary stress on your forearms instead of targeting your biceps. ✅ Fix: Keep your wrist neutral and locked in position. Mistake #2: Leaning back When your upper arm tilts diagonally, tension shifts off the biceps. ✅ Fix: Stay upright and keep your upper arm vertical throughout the rep. Mistake #3: Cutting the range short Not fully extending your arm at the bottom skips the stretch — a key driver of muscle growth. ✅ Fix: Let your arm straighten completely for a full stretch. Mistake #4: Shrugging your shoulder This brings your traps into the movement and reduces bicep activation. ✅ Fix: Keep your shoulder down the entire time. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #concentrationcurls

✅ DO THIS to Build a BIGGER Chest! Target all areas of your chest by selecting 1 exercise per region (upper, middle, and lower). Do 3 sets of 8–10 reps. 🔼 Upper Chest (Clavicular Fibers) Incline Barbell Bench Press Incline Dumbbell Press Low-to-High Cable Flyes ➡️ Middle Chest (Sternal Fibers) Flat Barbell Bench Press Flat Dumbbell Press Cable Flyes (with slight forward lean) 🔽 Lower Chest (Costal Fibers) Decline Barbell Bench Press Decline Dumbbell Press High-to-Low Cable Flyes Size & Shred Training program 👉🏻 deltabolic.com Outfit from @aybl 👉🏻 use code "DELTA" for 10% off at aybl.com #chestworkout