Alex

Hey! My name is Alex and I'm the founder and author of King of the Gym. I've been lifting weights seriously since 2005 in high school when I started a home gym in my parents' basement. I started writing about fitness in 2009. Then, in 2014, I got into writing home gym equipment reviews and I haven't looked back. My current home gym is in my own house and it's constantly growing and evolving. My goal is to help you build the home gym of your dreams! Read more about me here.

leg drive on bench press transfer of force

10 Tips for Improving Leg Drive on Bench Press

July 9, 2023September 11, 2014 by Alex

The bench press may seem simple at first glance. But nothing could be further from the truth. There’s a bunch of different things to think about when benching, including but not limited to: shoulder blades together and down, upper back arched, elbows in, lats activated (when bar is near bottom of range of motion), breathe using the valsalva maneuver, butt on the bench, and leg drive. It’s that last point in the list above that I want to focus on today: leg drive.

Movements of the Knee Joint

February 5, 2016August 23, 2014 by Alex

Extension: Definition: Straightening the knee joint by moving the lower leg away from the hamstring. Image: Muscles Involved: Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Tensor fascia lata (provides stabilization) Exercises: Squat Leg press Leg extension Lunge Flexion: Definition: Bending the knee joint by moving the lower leg toward the hamstring. Image: Muscles Involved: … Read more

Movements of the Hip Joint

April 22, 2015August 23, 2014 by Alex

Extension: Definition: Straightening the hip joint by moving the thigh and/or torso posteriorly (backward). Image: Muscles Involved: Gluteus maximus Gluteus medius (posterior fibers) Semitendiunosus Semimembranosus Biceps femoris (long head) Adductor magnus (posterior fibers/hamstring part) Exercises: Deadlift Glute bridge Hip thrust Flexion: Definition: Bending the hip joint by moving the thigh and/or torso anteriorly (forward). Image: … Read more

1 Cheap Tool to Stop Your Back from Slipping During Bench Press

July 9, 2023August 19, 2014 by Alex

I don’t know about you, but I sweat profusely in the gym. More than most, at least. Whether you’re drenched after a workout like me, or if you end up glazed with a slight layer of perspiration, sweatiness can lead to issues on the bench press. Unless you’re using a bench with moisture-resistant upholstery with … Read more

6 Powerful Weight Lifting Belt Tips Every Lifter Must Know

July 10, 2022July 31, 2014 by Alex

In this article, I’m going to share 6 weight lifting belt tips to get the most out of your training. The kinds of things I’ll be talking about are little techniques you can use to make your belt fit better. I’ll also give you guidelines for when and when not to use your belt. This … Read more

2 Simple Deadlift Jack Alternatives

June 18, 2024July 15, 2014 by Alex

If you deadlift at least 3 plates, you know how much of a pain in the ass it is to add or remove plates from the barbell, especially after completing a heavy set. You have to bend down and awkwardly lift one side of the bar just off the floor while simultaneously trying to slide … Read more

Rectus Abdominis: Functional Anatomy Guide

January 23, 2020April 11, 2014 by Alex

The rectus abdominis (L. rectus, straight ; abdo, to hide) is a long muscle pair located front and center on the torso. It’s named after the straight, vertical direction of its fibers relative to the midline of the body. It acts on the spine, with its main role being the prime mover in spinal flexion. … Read more

Movements of the Shoulder Joint

April 22, 2015September 15, 2013 by Alex

Shoulder Extension: Definition: Straightening the shoulder joint by moving the upper arm posteriorly (to the back). Image: Muscles Involved: Latissimus dorsi Posterior deltoid Triceps brachii (long head) Pectoralis major (sternal head) Teres major Teres minor Infraspinatus Exercises: Straight-arm lat pulldown Pullover One arm row Row (any close grip variation) Shoulder Flexion: Definition: Bending the shoulder … Read more

Movements of the Scapula

April 22, 2015June 28, 2013 by Alex

Elevation: Definition: Moving the shoulder girdle (scapula and clavicle) superiorly (upward). Image: Muscles Involved: Upper trapezius Levator scapulae Rhomboid major Rhomboid minor Exercises: Shrug Scapation with shrug (isolates upper traps) Depression: Definition: Moving the shoulder girdle (scapula and clavicle) inferiorly (downward). Image: Muscles Involved: Lower trapezius Pectoralis minor Pectoralis major (sternal head) Latissimus dorsi Subclavius … Read more

Movements of the Spine

June 25, 2015May 13, 2013 by Alex

Cervical Spine Extension: Definition: Straightening/arching the cervical spine by moving the head and neck posteriorly (backward). Image: MusclesInvolved: Splenius capitis Splenius cervicis Iliocostalis cervicis Longissimus capitis Longissimus cervicis Spinalis capitis Spinalis cervicis Semispinalis capitis Semispinalis cervicis Interspinales cervicis Intertransversarii anterior cervicis Intertransversarii posterior cervicis Rectus capitis posterior major Rectus capitis posterior minor Obliquus capitis superior … Read more