Here are the top 5 exercises I see being performed wrong the most

1. SQUATS

Squats are the #1 exercises I see being performed wrong. People are squatting with their knees (instead of their hips), have bad body positioning, and weight is too far forward- instead of back and centered over midfoot. Being too far forward puts more pressure on the knees so that you're not using your glutes, and your whole legs properly. Your glutes are the primary muscle used in a squat exercise.

Another thing I see is the foot is caved to the inside, and this makes the knees go in toward each other. Like when you hear of someone being knock-kneed.

The picture above shows a squat being performed with great form. If you are having trouble squatting correctly, then it could be an issue in your ankles, calves, and or hips. If you find yourself doing this, you need to get with a professional to help overcome these issues.

2. LAT PULLDOWN

I have seen some really funny movements in this exercise.

First, I see them lifting too much weight, so much that they have to use their whole body to lift the plates off the stack-almost lying down to do it.

I often see people letting the weight lift them in the air on each rep. The primary muscle used for this exercise is the Latissimus dorsi. Not a full body, with a hunched back, caved in the chest. I also see people pulling the bar down in front of the body to the belly.

No No No.

The wrong way to do a Lat pull-down.

The first pic is using your shoulders and arms. The second picture is not as bad, I am using my back, the weight is so heavy that you lie back too far, to be able to pull the bar down. When this is done you are using your body weight to help you.

Here I am showing the correct form, my shoulders are not coming up, pulling the bar into the upper chest area to target my back. Using just my back muscles as the main muscle group.

3. PUSH-UPS

To execute this exercise and get the most benefit so you can be stronger doing push-ups, you do not want your hands way wide, past the shoulders, or too high by your head. You want your hands to come straight down out of your shoulders or slightly back. The push-up has many variations but let's start with the basics.

To do a basic push-up, you want your body straight, do not let your back sway, so that your stomach is touching the floor first. You want to lead with your chest, go almost down to the floor, and back up to start. You don't want to be doing the tiny little pulsing type of movement where you doing half reps or as I have seen head bobbing, the body does not move just the head moves. No this is not a push-up, this is head thrusting.

This will give you an idea of bad form at the beginning and then I show you how to do a better push-up. While my form is not perfect, I need to contract my core and keep my back a little flatter, this will give you an idea of how to better your form.

4. THE OVERHEAD PRESS

When doing an overhead press using a barbell (using a barbell also applies to using dumbbells), you want to start with a weight you can keep the correct form. I see a lot of people trying to do this exercise using too heavy of a weight, or not knowing how to perform the exercise. Lifting the bar with an arched back, while pushing the bar too far in front of their head, not overhead. I have also included pictures of how to pick up a bar or any object from the floor.

Holding the barbell close to your chest, keep your core tight, and back in a neutral position. As you go to lift the bar overhead, keeping your core in, don't let your back arch, go in front of your face, then push the bar back slightly so that you end with the bar overhead. Come back down the same way.

The picture on the far right is showing correct form for lifting from the floor. Back is flat, core engaged, knees slightly bent.

Below you see how my back is rounded as I pick up the bar, this is bad for your back, and has caused a lot of back injuries at the gym and from doing this at home.

The second picture shows bad form where I am using my back to help me lift the barbell.

5. CABLE CHEST PRESS

The cable chest press is a great exercise when done properly. The constant pull of the cables on your joints can easily cause injury if you are not sure how to perform the exercises and or use way too much weight.

I see people using their whole body leaning down to lift as heavy as they can, to try and do this exercise. Then they wonder why they have no strength in their chest.

Below stepping out before pull the cables forward is really hard on your shoulders.

Also I am leaning using my bodyweight to do the cable press.

Letting my arms go back too far putting extra stress on the shoulder joint instead of keeping the tension on the chest. Arms are pressing a little higher then they should be, which again makes this exercise easier by using the shoulders to help.

This is not the best way to strengthen your chest. Plus it is a good way to injure your shoulders.

Next video shows correct form. I am pulling the cable to the front of my body before stepping forward. Staggered stance keeps you from using your bodyweight to perform the chest press.

I am keeping my arms bent, then pushing out thru my chest, not letting my arms go back behind me, this will protest my shoulders and strengthen my chest area.

Remember cables are great as long as you watch your form. The constant pull of the cable can be hard on joints as we get older. Cable machines are good at getting you sore because of the way it stretches the muscles and works them at the same time.