4 min read
How to Do the Back Extension on an Exercise Ball
A back-focused stability ball variation that also loads the glutes and hamstrings. Learn the setup, rep shape, and the breakdowns to watch for.
- back-extension
- exercise-ball
- glutes
The Corect Journal
Lifting, written
by people who lift
Technique, programming and the parts of training that actually move the needle. No listicles, no supplement affiliate links.
4 min read
What Muscles the Barbell Clean and Press Actually Works
The clean and press is a full-body compound lift, but the load shifts as the rep changes shape. Learn how the legs start it and the shoulders and triceps finish it.
- strength-training
- barbell
- shoulders
5 min read
How to Do the Band Pull Through
A clear guide to the band pull through, with setup cues, hinge mechanics, and fixes for common form mistakes. Use it at home or in the gym.
- glutes
- hamstrings
- hinge
3 min read
What Muscles the Back Extension Actually Works
The back extension works your lower back, glutes, and hamstrings. Learn how setup and execution change where the load lands.
- back-extension
- glutes
- hamstrings
3 min read
Back Extension Alternatives for Every Setup
Choose the back extension alternative that fits your setup and training goal. This guide helps you match the right variation to lower-back, glute, or hamstring emphasis.
- back
- glutes
- hamstrings
4 min read
How to Do the Hip Thrust
A clear guide to setting up, driving through the rep, and spotting common hip thrust errors. Learn what a clean rep should feel like and how to check it on video.
- strength-training
- glutes
- exercise-form
3 min read
What the EZ Barbell JM Bench Press Actually Works
The EZ barbell JM bench press is mainly triceps-led, with the chest and shoulders still involved. Elbow tuck and bar path change how the rep feels on video.
- bench-press
- triceps
- strength-training
3 min read
What Muscles the Face Pull Actually Works
The face pull works the rear deltoids, upper back, and rotator cuff. Small changes in elbow path, torso angle, and finish position shift what you feel most.
- face-pull
- shoulders
- upper-back
3 min read
What Muscles the Dumbbell Close-grip Press Works
The dumbbell close-grip press is a triceps-led press with the chest and shoulders assisting. Small setup changes shift where the work lands.
- triceps
- chest
- shoulders
3 min read
What Muscles the Floor Fly (with Barbell) Actually Works
The chest does most of the work in the floor fly with barbell, while the shoulders and triceps help through the rep. The floor shortens the range and keeps the movement tighter.
- chest
- shoulders
- triceps
3 min read
What Muscles the Band Push Sit-up Actually Works
The band push sit-up is a loaded sit-up variation that trains the abs first, with the shoulders and chest helping. This page explains where the work goes and how the band changes the rep.
- abs
- core
- sit-ups
3 min read
What Muscles the Arnold Press Actually Works
The Arnold press loads the shoulders and triceps first, with the upper chest helping through the press. This page breaks down why the wrist turn changes the feel and what a clean rep looks like.
- shoulders
- triceps
- chest
While you're here
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.