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# ![@deltabolic Avatar](https://lunarcrush.com/gi/w:26/cr:tiktok::6650192869959401477.png) @deltabolic DeltaBolic

DeltaBolic posts on TikTok about target, if you, link, the movement the most. They currently have XXXXXXXXX followers and XXX posts still getting attention that total XXXXXXX engagements in the last XX hours.

### Engagements: XXXXXXX [#](/creator/tiktok::6650192869959401477/interactions)
![Engagements Line Chart](https://lunarcrush.com/gi/w:600/cr:tiktok::6650192869959401477/c:line/m:interactions.svg)

- X Week XXXXXXXXX +590%
- X Month XXXXXXXXXX +51%
- X Months XXXXXXXXXXX -XX%
- X Year XXXXXXXXXXX +525%

### Mentions: XX [#](/creator/tiktok::6650192869959401477/posts_active)
![Mentions Line Chart](https://lunarcrush.com/gi/w:600/cr:tiktok::6650192869959401477/c:line/m:posts_active.svg)

- X Week XX +9.50%
- X Month XXX +89%
- X Months XXX -XX%
- X Year XXX +388%

### Followers: XXXXXXXXX [#](/creator/tiktok::6650192869959401477/followers)
![Followers Line Chart](https://lunarcrush.com/gi/w:600/cr:tiktok::6650192869959401477/c:line/m:followers.svg)

- X Week XXXXXXXXX +1.10%
- X Month XXXXXXXXX +1.80%
- X Months XXXXXXXXX +27%
- X Year XXXXXXXXX +58%

### CreatorRank: XXXXXX [#](/creator/tiktok::6650192869959401477/influencer_rank)
![CreatorRank Line Chart](https://lunarcrush.com/gi/w:600/cr:tiktok::6650192869959401477/c:line/m:influencer_rank.svg)

### Social Influence

**Social category influence**
[nfl](/list/nfl)  [finance](/list/finance) 

**Social topic influence**
[target](/topic/target) #102, [if you](/topic/if-you) #3086, [link](/topic/link) #176, [the movement](/topic/the-movement) #13, [head of](/topic/head-of) #70, [core](/topic/core) #1656, [level](/topic/level) #1520, [all the](/topic/all-the) #1459, [away from](/topic/away-from) #428, [form](/topic/form) #20

**Top accounts mentioned or mentioned by**
[@aybl](/creator/undefined) [@bangenergyceo](/creator/undefined) [@bangenergy](/creator/undefined) [@alpha](/creator/undefined) [@dfyneofficial](/creator/undefined) [@noofuzion](/creator/undefined) [@squatwolf](/creator/undefined) [@legion](/creator/undefined) [@aybls](/creator/undefined) [@ansperformance](/creator/undefined) [@ayblmen](/creator/undefined) [@circledna](/creator/undefined) [@bang](/creator/undefined) [@fat](/creator/undefined) [@fatgripz](/creator/undefined) [@aybluse](/creator/undefined) [@alphalion](/creator/undefined) [@tbastudiosph](/creator/undefined) [@tbastudiosdigital](/creator/undefined) [@dfyne](/creator/undefined)
### Top Social Posts
Top posts by engagements in the last XX hours

"Follow these X form tips for the perfect bench press. X. Proper Eye Positioning: Position your eyes directly underneath the bar when it's racked. This helps ensure a safe lift-off. X. Back Position: Move from a flat back to an arched back. This helps engage your chest muscles more effectively and provides better stability. X. Wrist Position: Keep your wrists relatively neutral. Make sure the bar rests on the base of your hand close to your wrist. X. Shoulder Positioning: Roll your shoulders back and down. This helps protect your shoulder joints and maximizes your chest engagement during the"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7397902693160766726)  2024-07-31T20:40Z 3.8M followers, 21.2M engagements


"✅ Bench Dip Form Tips 1) Hand Placement: Grip the edge of the bench with your fingers curled around it rather than placing your hands flat on top. This improves stability and reduces wrist strain. 2) Width of Hands: Keep your hands shoulder-width apart. Placing them too wide shifts tension from the triceps to other muscles reducing effectiveness. 3) Body Distance from Bench: Avoid drifting too far away from the bench as it takes tension off the triceps making the exercise less effective. 4) Elbow Position: Keep your elbows tucked in throughout the movement. This keeps more tension on the"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7432090918070619398)  2024-10-31T23:48Z 3.8M followers, 9.3M engagements


"Barbell Row Variations (KNOW THE DIFFERENCE) If you use a wide grip and pull the barbell to about chest height you'll work the lateral delts. If you use a narrow grip and pull the barbell up to your collarbone you'll work more of your upper traps. If you bend over and perform wide grip rows like this you'll work the rear delts and traps. If you pull towards your upper abs using a narrow grip you'll work the middle to lower traps and lats. Exercise 1: Wide Grip Upright Rows Exercise 2: Close Grip Upright Rows Exercise 3: Width Grip Barbell Rows Exercise 4: Close Grip Barbell Rows Size & Shred"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7458806759088606469)  2025-01-11T23:39Z 3.8M followers, 5.5M engagements


"Romanian vs Stiff-Leg Deadlift (KNOW THE DIFFERENCE) The main difference between a Romanian deadlift and a stiff-leg deadlift is the degree of knee bend. The Romanian deadlift allows for more knee bend creating a smaller angle between the hamstrings and calves at the bottom of the movement while also emphasizing a greater hip hinge with the butt pushing further back. In contrast the stiff-leg deadlift involves minimal knee bend resulting in a larger angle between the hamstrings and calves with the hips staying more forward. Both exercises target the glutes hamstrings and lower back but the"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7475149331302042885)  2025-02-25T00:37Z 3.8M followers, 958K engagements


"Outfit from @aybl - use code "DELTA" for XX% off. Link in bio. ✅The PERFECT Incline Dumbbell Chest Press X Set the Bench Right A 30-degree incline is ideal for targeting your upper chest. A higher incline shifts more work to your shoulders while a lower incline engages more mid-chest fibers. X Elbow Positioning Matters Keep your elbows slightly in front of your shoulders not flared out to the sides. This reduces strain on your shoulders and lowers injury risk. X Retract Your Shoulders Pull your shoulders back and down to maximize chest activation and minimize unnecessary stress on your front"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7477778832280358199)  2025-03-04T02:41Z 3.8M followers, 5.6M engagements


"Size & Shred Training Program 👉🏻 deltabolic.com (link in bio) Cable Chest Fly Angles: Know the Difference Set the cables low and perform low-to-high flyes to target the upper chest and front delts. Set the cables high and lean forward about XX to emphasize the middle chest. Keep the cables high and stand upright to shift the focus to the lower chest. #cableflyes #cablechestfly #cablechestworkout"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7540072211021860101)  2025-08-18T23:31Z 3.8M followers, 5.5M engagements


"Size & Shred Training Program 👉🏻 deltabolic.com (link in bio) Dumbbell Workout for 3D Shoulders Dumbbell Shoulder Press Emphasizes the front delts with support from the side delts Lateral Raise Isolates and builds the side delts for width Front Raise Targets the front delts Rear Delt Fly Engages the rear delts to complete the 3D look #dumbbellworkout #dumbbellshoulderworkout #shoulderworkout"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7541110358136687928)  2025-08-21T18:39Z 3.8M followers, 11.1M engagements


"❌ Pull Up Mistake (DON'T DO THIS) Stop shrugging your shoulders during pull-ups Shrugging overactivates your traps reducing tension in your lats and making the exercise less effective. While your lats will still work they wont be fully engaged. To fix this keep your shoulders depressed throughout the movementexcept at the very bottom where theyll naturally rise. By maintaining this position youll maximize lat engagement and perform pull-ups more efficiently. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #pullups"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7460981588952730886)  2025-01-17T20:19Z 3.8M followers, 1.3M engagements


"✅ The PERFECT Lat Pulldown (DO THIS) X Secure Your Position Adjust the thigh pad so it rests firmly on your thighs for optimal stability and leverage. X Go Thumbless Using a thumbless grip reduces forearm involvement allowing your lats to do more of the work. X Grip Matters A grip around 1.5x shoulder width helps maximize lat engagement and pulling power. X Maintain a Neutral Spine Keep your back straight to prevent unnecessary strain. X Elbow Positioning Angle your elbows slightly inward rather than flaring them directly to the sides for better lat activation. X Controlled Leaning As the bar"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7466985819690044678)  2025-02-03T00:38Z 3.8M followers, 8.9M engagements


"Outfit from @aybl - use code "DELTA" for XX% off. Link in bio. Dumbbell Upright Row Variations (KNOW THE DIFFERENCE) If you perform upright rows with the dumbbells close together you'll work more of the front delts and upper traps. Holding them widerabout XXX times shoulder widthshifts more focus to the side delts. If you bend over and perform wide rows you'll target the rear delts along with the middle and upper traps. #beaybl #aybl #uprightrow #uprightrows"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7470321302105083141)  2025-02-12T00:22Z 3.8M followers, 3.7M engagements


"Summer Sale is now LIVE Up to XX% off PLUS an extra XX% with code "DELTA" at aybl.com ❌ You're Doing Dumbbell Shrugs WRONG Mistake #1: Hunching Your Back This puts stress on your spine and increases the risk of injury. Instead keep a neutral back with your chest tall and core braced. Mistake #2: Holding the Dumbbells at Your Sides When the dumbbells are directly beside you they can rub against your thighs making the movement awkward and less effective. Try positioning them slightly in front of your body. Mistake #3: Staying Fully Upright Staying completely vertical limits trap engagement."  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7533055215797357829)  2025-07-31T01:41Z 3.8M followers, 532.4K engagements


"Size & Shred Training program 👉🏻 deltabolic.com (link in bio) ✅ The PERFECT Cable Chest Fly 1) Lean slightly forward with a staggered stance for better leverage and stability 2) Keep your shoulders downavoid shrugging or hunching 3) Start with your arms slightly bent not locked out 4) Retract your shoulders and keep your chest lifted 5) Bring the handles together in front of you straightening your arms as you squeeze your chest #cablechestfly #cablefly"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7554529864800374017)  2025-09-26T22:34Z 3.8M followers, 2.7M engagements


"Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Build BIGGER Calves If you point your toes forward youll work both the inner and outer calves. Point them outward to hit more of the inner calves. Point them inward to hit more of the outer calves. Focusing on the bottom half of the movement builds more muscle than the top half or even full range according to research. #calvesworkout #calves"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7557508133489331457)  2025-10-04T23:13Z 3.8M followers, 1.8M engagements


"Outfit from @dfyne.official. Use code DELTA for XX% off at dfyne.coml. Link in bio. Bicep Curl Hack for Wider Biceps The short head of the biceps is what contributes most to wider-looking arms from the front. To target it more effectively on dumbbell curls instead of holding the handle in the center and keeping the dumbbell parallel to the floor use a shifted grip. As you curl up rotate your pinky side higher than your thumb at the top this maximizes short head engagement to help build fuller wider arms. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #biggerbiceps"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7562633996245404929)  2025-10-18T18:43Z 3.8M followers, 1.4M engagements


"I am still shaken from this. #scary #securitycamera #ringdoorbell #weird #ghost #caughtoncamera"  
[TikTok Link](https://www.tiktok.com/@ajmagnifica18/video/7413000916422397215)  2024-09-10T13:10Z X followers, 4.5M engagements


"my XX week appt 🤰🏽🩷 Im not a content creator so this was the best I could do 😭 #pregnantlife #pregnanttiktok #fyp"  
[TikTok Link](https://www.tiktok.com/@momma2x7/video/7572704326955633951)  2025-11-14T22:00Z XXX followers, 3.5M engagements


"#SIRENIX - the prototype is incredible #winx #winxclub #sirenixprototype #winxclubsirenix"  
[TikTok Link](https://www.tiktok.com/@daviddaep/video/7574138026901671190)  2025-11-18T18:43Z 31K followers, 6M engagements


"Do THESE dumbbell exercises for a bigger back #backworkout #biggerback #widerback @bangenergy @bangenergy.ceo #bangenergy"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/6961789983841701126)  2021-05-13T15:00Z 3.8M followers, 1.6M engagements


"✅ Cable Rope Pull Variations (KNOW THE DIFFERENCE) If you hold the rope (with pinkies up and thumbs down) and pull towards your forehead you'll target the lateral and rear delts. If you hold the rope (with a regular neutral grip) and pull towards your shoulders you'll target the rear delts and traps. If you pull towards your waist you'll target the latissimus dorsi. Size & Shred Training program 👉🏻 deltabolic.com #facepull #facepulls #cablefacepulls"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7427929995571465477)  2024-10-20T18:42Z 3.8M followers, 17.1M engagements


"@aybl is having a 7th Birthday Sale 🎉 Save up to XX% off + an EXTRA XX% off with code "DELTA" at aybl.com stock up on gym wear before it ends 💪🔥 Cable Row Attachments: KNOW THE DIFFERENCE The attachment and pulling angle on cable rows make a huge difference in muscle activation: 🔹 V-Handle Attachment Pull low towards your belly button to target your lats. 🔹 Medium MAG Grip Pull slightly higher (just above your belly button) to emphasize the middle back. 🔹 Wide Grip Bar (Lat Pulldown Bar) Pull high towards your chest to engage your upper back and rear delts. Use the right attachment for"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7487365850949864709)  2025-03-29T22:43Z 3.8M followers, 10.6M engagements


"Outfit from @aybl - use code "DELTA" for XX% off. Link in bio. ✅ Do THESE to GROW Your Triceps Setting the pulley to a high position and using an overhand (pronated) grip for cable triceps pushdowns activates all three heads of the triceps with greater emphasis on the lateral head. Switching to an underhand (supinated) grip works slightly more of the medial head. To better target the long head lower the pulley to chest height face away from the machine and perform overhead triceps extensionsthis position places the long head under a greater stretch enhancing its engagement. Size & Shred"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7495854984202882359)  2025-04-21T19:45Z 3.8M followers, 14.7M engagements


"How to Do the Perfect Straight-Arm Pulldown Start by setting the pulley just above head height. Grab the bar slightly wider than shoulder-width with a thumbless grip. Take two steps back protract and elevate your shoulders and keep a soft bend in your elbows. Pull the bar down toward your upper thighs gradually standing more upright as you pull. Then slowly return to the starting position with control. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @aybl 👉🏻 use code "DELTA" for XX% off (link in bio) #straightarmpulldown"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7498145524617334021)  2025-04-27T23:54Z 3.8M followers, 1.9M engagements


"✅ Do THESE To Build BIGGER Forearms To target the inner forearms do dumbbell wrist curls with a supinated grip (palms up). For the outer forearms use a pronated grip (palms down) and perform wrist extensions. To emphasize the brachioradialis try concentration hammer curls with a neutral grip. For the radial forearm muscles grip one end of a dumbbell with both hands and perform radial deviations. To hit the ulnar muscles hold the dumbbell closer to the thumb side and do ulnar deviations. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Oufit from @aybl 👉🏻 use code "DELTA" for"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7502597011045125381)  2025-05-09T23:48Z 3.8M followers, 21.5M engagements


"Pull-Up Variations Know the Difference ✅ Standard Grip Pull-Ups Targets the lats the most. A balanced back-builder with moderate biceps activation. ✅ Close-Grip Pull-Ups More biceps and forearm involvement. Lats still work hard but slightly less than with a standard grip. ✅ Underhand Grip Pull-Ups (Chin-Ups) Maximizes biceps engagement. Lats are still heavily involved but slightly less dominant than in standard grip pull-ups Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #pullup"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7526373316517530885)  2025-07-13T01:32Z 3.8M followers, 663.3K engagements


"Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Rope Pulling Exercise Variations - Know The Difference Face level: Pulling the rope toward your face primarily works the rear delts. Upper chest: Pulling toward your upper chest while squeezing your shoulder blades together targets the traps and rear delts. Downward pull: Pulling the rope down in a curved path toward your thighs with locked elbows mainly engages the lats. #cableexercises #backexercises"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7551922788173647121)  2025-09-19T21:57Z 3.8M followers, 613.8K engagements


"Outfit from @dfyne.official - Use code DELTA for XX% off (link in bio) Build COMPLETE Abs Heres a killer workout that hits your upper abs lower abs and obliques. Each move engages your whole core but emphasizes a specific area: X Weighted Sit-Ups Upper abs (2 sets of XX reps) X Mountain Climbers Lower abs (2 sets of XX reps) X Weighted Russian Twists Obliques (2 sets of XX reps) X Hollow Holds Upper & lower abs (hold as long as possible or at least 20s) 💡 This workout will help build and strengthen your abs but for them to really show youll need to reduce body fat to around XX% for men and"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7559746349097438480)  2025-10-10T23:58Z 3.8M followers, 217.2K engagements


"Size & Shred Training program 👉🏻 deltabolic.com (link in bio) BIGGER Shoulders Workout If you want to grow bigger well rounded shoulders you got to work the posterior head lateral head and anterior head of the deltoid. Let me show you exactly how. To target the anterior head hammer grip dumbbell shoulder press. Keep your elbows in front of your shoulders. Lower the dumbbell all the way down to get a good stretch on the deltoid. To target the lateral head lean-in dumbbell lateral raises. Lean on an incline bench. Bend forward just a bit to better target the lateral head. Lower your arm all"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7562258511418133776)  2025-10-17T18:25Z 3.8M followers, 810.8K engagements


"Size & Shred Training program 👉🏻 deltabolic.com (link in bio) ✅ Build BIGGER Bicep Peaks Want to grow bigger biceps peaks The key to building an impressive peak is the long head of the biceps. Let me show you top four exercises to target the long head. First the incline dumbbell curl on the preacher curl bench. Sit on a preacher curl bench and slide your butt forward forming a XX degree angle. Rest your triceps on the pad. The arm support provides greater stability allowing for better focus on the biceps. Second the dumbbell preacher curl using a partially neutral grip to shift more focus"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7563004126456483088)  2025-10-19T18:40Z 3.8M followers, 252.1K engagements


"✅ The PERFECT Lateral Raise X Start with the dumbbells held diagonally in front of your thighs. X Keep a slight bend in your elbows dont lock them out. X Bend your knees a bit for stability and lean forward slightly to better hit the lateral delts. X Keep your shoulders down to prevent your traps from taking over. This movement primarily targets the lateral head of your shoulders helping you build that wider look. Outfit from @DFYNE - use code DELTA for XX% off at DFYNE.com. Link in bio. #lateralraise"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7570556618874604818)  2025-11-09T03:06Z 3.8M followers, 1M engagements


"6 Form Tips for the Perfect Pull-Up X. Shoulders Down and Back: Keep your shoulders down and back at the top of the movement to engage your lats while avoiding excessive involvement of your shoulders and traps. X. Thumbless Grip for Better Lat Activation: Opt for a thumbless grip to minimize forearm engagement and maximize lat activation making your pull-ups more efficient. X. Full-Body Tension: Engage your entire bodyincluding your core quads hamstrings and calvesto prevent energy leaks and maintain a strong controlled movement. X. Optimal Grip Width: Use a grip slightly wider than"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7398311458833992966)  2024-08-01T23:07Z 3.8M followers, 7.2M engagements


"Size & Shred Training program 👉🏻 deltabolic.com Dips KNOW THE DIFFERENCE Upright body Focuses on the triceps Leaning forward Emphasizes the lower chest (still works triceps) #dips"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7547129628268219664)  2025-09-06T23:58Z 3.8M followers, 1.6M engagements


"Outfit from @dfyne.official- Use code DELTA for XX% off Size & Shred Training program 👉🏻 deltabolic.com (link in bio) ✅ The PERFECT Triceps Pushdown 1) Lean forward slightly to lock in your position 2) Keep your upper arms vertical and fixed 3) Pull your shoulders down and away from your ears 4) Keep your elbows tucked for maximum triceps tension #tricepspushdown"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7576415685601955088)  2025-11-24T22:03Z 3.8M followers, 7.7M engagements


"✅ Cable Row Form Tips 1) Use a Thumbless Grip: This helps engage more of your back muscles while minimizing forearm involvement allowing for better muscle activation. 2) Pull Towards Your Belly Button: If your goal is to target the lats focus on pulling the handle towards your belly button rather than your chest. This ensures more lat engagement and a stronger contraction. 3) Keep Shoulders Down: To isolate the lats effectively keep your shoulders down throughout the entire movement. Letting them rise turns the exercise into a shrug shifting tension to the upper traps instead of the lats."  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7424266904874913029)  2024-10-10T21:47Z 3.8M followers, 29.8M engagements


"@aybls 7TH BIRTHDAY SALE is happening now 🎉🔥 Get up to XX% OFF + EXTRA XX% OFF with "DELTA" at aybl.com Dont miss out How to Perform the PERFECT High Cable Overhead Triceps Extension X Set the cable high with the bar attachment (rope also works too). X Grab the bar with a thumbless gripthis allows for better elbow positioning compared to a full grip. X Face away from the machine X Rest one glute (not the crack) against the machine's pole for added stability. This helps maximize triceps engagement. You can skip this but it will be less stable. X Step back into a staggered stance for a solid"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7486262014919118135)  2025-03-26T23:20Z 3.8M followers, 1.4M engagements


"Leg Press Variations - Know the Difference If you place your feet high on the leg press platform youll work more glutes. If you place your feet wider apart youll work more adductors and glutes. If you place your feet low youll work more quads. And if you place your feet close together youll work slightly more outer quads. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @AYBL 👉🏻 aybl.com (use code DELTA for XX% off #legpress"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7514901270541454597)  2025-06-12T03:35Z 3.8M followers, 22M engagements


"Smith Machine Squat Variation Targeting Quads vs Glutes The Smith machine squat activates all the major leg muscles but how you position your feet can shift the focus. Heels elevated: Emphasizes the quads by increasing knee travel forward. Toes elevated: Shifts the load to the glutes by encouraging more hip hinge and posterior chain engagement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #smithmachinesquats #smithmachinesquat"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7516331736083598597)  2025-06-16T00:06Z 3.8M followers, 4.1M engagements


"✅ The PERFECT Pec Deck Fly X Neutral Grip Hold the handles with a neutral wrist. Avoid bending or flexing your wrists to keep tension on your chest not your joints. X Slight Arm Bend Start the movement with a slight bend in your arms. Avoid initiating with your arms straight. X Elbow Position Keep your elbows slightly above your wrists. Dont let them drop too low or youll shift tension off the chest. X Chest Proud Shoulders Back Stick your chest out and retract your shoulder blades. Avoid rounding your shoulders forward or letting your chest cave in. X Squeeze and Extend As you bring the"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7524499936168217912)  2025-07-08T00:22Z 3.8M followers, 6.2M engagements


"✅ The PERFECT Incline Smith Machine Bench Press X Grip Width: Use a grip about XXX shoulder width. X Grip Style: I recommend a thumbless grip only on the Smith machine. This lets you position the bar on the base of your palm (your strongest point) and makes it easier to keep your elbows tucked. Avoid thumbless grip on a free-weight bench press its unsafe. Even on the Smith Machine theres still some risk so beginners should start without weights get comfortable with the movement and always set the safety stops. X Shoulder Position: Keep shoulders down. X Scapular Setup: Roll shoulders back. 5"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7537096458382708024)  2025-08-10T23:03Z 3.8M followers, 5.3M engagements


"The Most Confusing Deadlift Mistake You Need to Fix One of the most commonand hardest to understanddeadlift mistakes is letting your knees drift forward too early before the bar passes them. This forces the bar into a curved path over your knees making the lift inefficient and robbing you of strength. Instead keep your shins vertical until the bar clears your knees then let your knees move forward slightly. This keeps the bar on a straight vertical paththe most efficient route for maximum power. As you pull straighten your shins in sync with the bar so it stays perfectly vertical all the way"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7538947864047799557)  2025-08-15T22:48Z 3.8M followers, 1.7M engagements


"Size & Shred Training Program 👉🏻 deltabolic.com ✅ The PERFECT Front Squat 1) Grip the bar just outside shoulder width 2) Rest it securely across your front delts 3) Bend your wrists back with the thumbs loose and let the bar sit mainly on your middle three fingers 4) Maintain a neutral spine (avoid rounding) 5) Lift your elbows so your upper arms are parallel or slightly above your shoulders creating a solid shelf 6) Drive up without letting your knees cave push them slightly outward #frontsquat"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7540797050795986181)  2025-08-20T22:24Z 3.8M followers, 1.1M engagements


"Size & Shred Training Program 👉🏻 deltabolic.com (link in bio) ✅ How to Perform the PERFECT Bench Press X. Grip the Bar Correctly Place the bar on the base of your palm. Angle your hand slightly so the bar sits deep in your palm not your fingers. X. Tuck Your Elbows After gripping consciously tuck your elbows in so your forearms stay vertical. X. Keep Wrists Neutral Avoid letting your wrists bend back excessively. X. Set Your Feet Place your feet slightly behind your knees. X. Drive Through Your Heels Plant your heels firmly into the ground for stability and leg drive. X. Engage Upper Body"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7548628092017921281)  2025-09-11T00:53Z 3.8M followers, 6.5M engagements


"Outfit from @dfyne.official - Use code DELTA for XX% off. Link in bio. ✅ The PERFECT Triceps Kickback 1) Use a neutral grip (palms facing in) 2) Keep your upper arm parallel to the ground or slightly higher 3) Tuck your elbows to keep tension on the triceps 4) Fully extend your arms to maximize the range of motion Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #tricepskickback"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7574932670916922641)  2025-11-20T22:09Z 3.8M followers, 148.6K engagements


"Outfit from @dfyne.official - Use code DELTA for XX% off. Link in bio. ✅ Do THESE to Build BIGGER Traps Build bigger traps by training all three regions of the trapezius. 1) Barbell Shrug Lean forward slightly and shrug your shoulders up to hit the upper traps. 2) Kelso Shrug Lie face-down on an incline bench and pull your shoulders back squeezing your shoulder blades together to target the middle traps. 3) Prone Y Raise Lift your arms into a Y to emphasize the lower traps. Size & Shred Training program 👉🏻 deltabolic.com #trapworkout #trapsworkout"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7576089112248192273)  2025-11-24T00:56Z 3.8M followers, 605.5K engagements


"Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Dumbbell Row Mistakes You NEED To FIX Mistake #1: Tilting the dumbbell upward When you let the front of the dumbbell tilt upward your biceps take over and your back does less of the work. Fix: Keep the dumbbell level and parallel to the ground to maintain tension in the lats and upper back. Mistake #2: Pointing your forearms forward If your forearms angle forward during the row youll recruit even more biceps and lose back engagement. Fix: Keep your forearms vertical or slightly angled back. This reduces biceps involvement and"  
[TikTok Link](https://www.tiktok.com/@deltabolic/video/7580511543297723664)  2025-12-05T22:58Z 3.8M followers, 757.6K engagements