The Corect Journal
Technique, programming and the parts of training that actually move the needle. No listicles, no supplement affiliate links.
A step-by-step guide to the barbell JM bench press, with setup, bar path, elbow position, and the cues that show a clean rep. It also explains the mistakes that make the movement lose shape.
A mistake-first guide to the dumbbell shoulder press. See what drifting, uneven lockout, rushed lowers, and torso compensation look like on video.
The body-up works your triceps most, with your chest and shoulders assisting. Small changes in body position and elbow path change what works hardest.
Set up the band bench press with a tight bench position, even hand placement, and a controlled press path. This guide shows what clean reps look like and the common errors that throw them off.
A triceps-leaning bench press with chest and shoulder involvement. Learn the setup, pause, and bar path that keep the lift tight and repeatable.
A simple guide to the band shoulder press with setup cues, the correct press path, and the most common form breakdowns. Useful for home or gym training and easy to check on phone video.
A step-by-step guide to the resistance band curl, with setup cues, form checks, and the most common breakdowns. Learn how to keep each rep controlled from start to finish.
The band hip lift works the glutes, hamstrings, and quadriceps, with the band just above the knees changing how the rep feels. Good form keeps the load on the upper legs and glutes instead of the lower back.
The band squat row works your glutes, hamstrings, quadriceps, and back in one combined rep. This page explains how the squat and row each shift the emphasis.
Use the closest swap for your setup, whether you need no-equipment work, a gym option, or something easier on the knees. This guide groups alternatives by what they still train and how clean they look on video.
This variation mainly works your quads, glutes, hamstrings, and calves. The bench setup keeps the load on your upper legs while your body stays balanced under the bar.
A plain how-to guide to the barbell bench squat, from rack setup and unrack to the pause, drive, and common form breaks.
Ten free calculators for the arithmetic side of training — maxes, percentages, plate math, warm-up ramps, macros. No signup, and what you type in one carries into the next.
