If you want to see gains, you should avoid these 7 gym mistakes.

A. When performing squats, using incorrect foot pressure

You want to put the maximum pressure on three locations on your foot while squatting. Your big toe, small toe, and heel are the three points that make up this area. You may just take off your shoes if it's difficult for you to determine if you are pressing these places with the proper amount of pressure. You will be able to feel the pressure from the ground up to your feet much more easily as a result.

B. Choosing the incorrect footwear for leg day

Of course, weightlifting shoes, like the ones used by professional athletes, are the greatest shoes to wear when lifting weights. If you don't have them or can't afford to pay more to obtain them, a flat-soled shoe will suffice. Barefoot weightlifting has also gained a lot of popularity recently, and its proponents claim that it improves balance and stability. On the other side, you shouldn't lift weights while wearing your running shoes. Although the gel or air-based sole won't help you keep your balance, they are perfect for walking and jogging.

C. Having the wrong bench grip

There are six possible methods to execute a bench grip, but one of them is unquestionably incorrect and risky. When you do this, your thumb should be positioned on the same side of the barbell as your fingers. As a result, it is much simpler for it to slide, fall on your face or chest, and hurt you. Even if it has certain advantages, it is not advisable to use it. 

But feel free to take a firm hold of the barbell and choose whether you want it to be close, medium, or broad. Which arm region you want to focus on the most will depend on your goals. You may also try the neutral grip, which is typically used on the Swiss bar, and the reverse grip.

D. Performing pull-ups incorrectly

Allowing your shoulders to drift forward and your chin to rise over the grip during this exercise is a major error you should avoid making. Due to the excessive tension on the shoulder rotator, an injury might result in this situation. You can try reaching the handle with your chest instead by putting it forward. Your chin will remain level with the handle, your shoulders will stay back, and your back will have a wonderful bend.

E. Planking with the incorrect stance

You either love or detest planking, but it's a common activity seen in workout plans. Keeping your tummy low and buttocks elevated is one of the faults you might make. The person frequently lifts their head and looks up instead of down when doing this. So it's crucial to maintain a straight posture and keep your head down. Additionally, avoid arching your back since it can strain your spine. Simply slightly tuck in your buttocks and clench your glutes.

F. Your use of lateral rises might be improved.

If you believe that your arms and body must be precisely straight, you are completely mistaken. You should only lift the weights as high as your shoulders while keeping your elbows extended between 20 and 30 degrees. Your body should be slightly slanted, and your knees should be flexible. Since doing so would do more harm than good, you should refrain from lifting the weights near to your head and over your shoulders. Another helpful suggestion is to take a little break at the peak of the action. You can focus on your shoulders instead of your upper back's trapezius muscles with the aid of this minor detail.

G. You're performing pushups improperly.

Whether or not they workout, practically everyone is aware of this exercise since it is so well-liked. There are, however, ways to muck things up and even harm people. The most typical error is to keep your arms too far apart from the rest of your body, which can put stress on your muscles and joints. Your elbows should be positioned 45 degrees apart from your body for maximum comfort.