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6 Effective Exercises to Get Rid of Folds on Your Back

The best way to get rid of your back folds is to make sure you’re eating healthy and staying active. But if you’re feeling like your diet or workout routine isn’t enough, try these seven exercises for help!



Exercises to get rid of folds on your back

A back fold is a fold or crease in the skin on the back of your arm. It can be caused by several factors, such as genetics, ageing, and weight gain.

The most common type of back fold is called an “armpit fold.” This is a more common problem than you might think. The good news is that some exercises can help to get rid of this problem.

A back fold is not just an inconvenience for those who have it; it can also cause discomfort and pain. For people with chronic pain in their backs, this can make things even worse.

If you are struggling to get rid of that pesky folds of skin, you have to check your diet and stay active by doing the below 6 exercises.

1) Inverted row

The inverted row is a good exercise that targets the back muscles, upper back, and shoulders. The exercise can be done with a t-bar or towel rack. If you only have a barbell, you can use the crossbar to hold onto. Inverted rows are an effective way to build a strong back and core.


How To Do The Inverted Row

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2) Pull-ups or chin-ups

Pull-ups are the ultimate test of upper body strength and can help you build your back muscles and reduces the accumulated fats in the abdominal muscles. Here are some tips on how to do a pull-up:

To do a pull-up, start with your hands on the bar approximately shoulder-width apart with your palms facing forward. With arms extended above you, stick your chest out and curve your back slightly. That is your starting position. 

To complete a pull-up, start by pulling yourself up the bar to chest height while exhaling. Lower your chest to the starting position and inhale. That is one full pull-up.

3) Good mornings

This exercise will not only target the lower back, but also has a great effect on the posterior chain, hamstrings, and glutes.


First, lay a barbell on your upper back, just as you would for a squat. Stand upright with feet hip distance apart.

Keep your back straight and hinge at the hips. Push your hips back slightly and, keeping your knees bent slightly, lower down until you feel like your spine is parallel to the floor; the slight arch in your lower back should be maintained throughout this exercise.

Return your torso to the starting position. Make sure that you keep your core engaged while doing so.

4) deadlifts

The deadlift is a much-maligned exercise, and this has led to it being neglected in many gyms. The deadlift is a fantastic exercise for the back muscles, as well as the hamstrings, glutes, and other muscles on the back of your body.

To do the deadlift, stand with your feet hip-width apart. Then bend down to grab the bar with an overhand grip, taking a big breath into your diaphragm. Keep your head back and chest up, keep your shoulders back and pulled down and away from the ears. Your arms should be straight at first, but in the final part of the movement, they should be bent.


5) lat pulldown

The lat pulldown is a great exercise because it helps build muscle mass in the back. This exercise can be done with a machine or using a resistance band. It’s important to always use appropriate weight not overdo it.

To do the lat pulldown, with a band, you can use a resistance band looped around the back of your neck and tied under each shoulder. When doing the lat pulldown with a machine, it is important to use the correct grip. With a pronated grip, you would put your palms facing inward. With an overhand grip (as if you were throwing a ball), your palms would be facing away from your body and your thumbs facing forward.

6) superman

Supermans are a great exercise to strengthen the back muscles. It is an exercise that can be performed at home, at the gym or while travelling. All you need to do is lie on your stomach and lift yourself down off the ground while keeping your arms straight with your hands on either side of you.

How many reps and sets are enough?

Pick any five of the listed exercises for a session of training. As a beginner, you should keep the reps to three and the reps to 12-15. If you want to see quick results, then try to do the reps to failure.

Don’t forget to warm up with a proper stretch before you begin exercising.


Back folds are stubborn fats to get rid of, but with the right exercises and correct dieting consistently, you will be able to overcome the struggle.

There are many benefits to toning the back. It can enhance your posture, it can help you burn more calories and lose weight, and it will make your clothes fit better. Try the above exercises and see.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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