No person desires to waste their time doing exercises that don’t work. That stated, even good exercises can grow to be dangerous ones when they’re carried out incorrectly. Nevertheless, sure actions deserve the title of the “worst train ever” merely due to their low reward, excessive threat nature. On this video, I’ll present you 11 of the worst exercises for constructing muscle and what you are able to do as an alternative.
As a bodily therapist and power coach for skilled athletes and celebrities, I’ve to know the place the dangers outweigh the rewards. If you recognize the science of coaching there are all the time different methods to get the specified outcome with out jeopardizing the well being and security of your athletes.
So, with out additional adieu right here a couple of of the 11 worst exercises we cowl within the video:
1. Chest flies – I’ve coated earlier than however I can’t say it sufficient. Folks swear they really feel a tremendous stretch on their pecs by doing this train. In addition they declare that the adduction on the finish of the motion offers them an unimaginable contraction. Each of those are literally exaggerated because the resistance of adduction is absent on the high of the motion and the stretch being felt is definitely extra on a secondary muscle than it’s on the pec. Flooring flys and standing crossovers are significantly better choices for causes defined within the video.
2. The Behind the neck press – The issue with this train is that it’s simply plain dangerous on your shoulders. It locations the glenohumeral joint in an ungainly place for urgent, which may result in impingement. Urgent from the pure scapular airplane is far more pure and can assist you to press extra weight overhead in the long term, main to greater shoulders.
3. Upright Rows – I’ve gone on extensively about the issue with this train. It’s potential one of many worst issues you are able to do because of the place of the elbows and palms on the finish of the motion. The train places your shoulders right into a provocative place for testing impingement. As a substitute, you need your elbows under your palms (as within the excessive pull) to nonetheless get the advantages of the kidnapping of the shoulders with out the interior rotation.
4. Focus Curls – You could be questioning how this ended up within the graveyard. Positive the focus curl isn’t harmful but it surely absolutely isn’t the perfect software for job. To know why, we have to look nearer on the motion. Pushing the elbow into the thigh whereas curling the burden up is barely utilizing leverage to get the burden to the highest relatively than pure muscular pressure. Usually, leverage will not be a nasty factor however when you’re doing it in shut proximity to the muscular tissues that you’re attempting to work (and with a muscle group that’s usually overactive in the course of the curl within the first place) you take away from the effectiveness of the motion. For a more practical biceps builder you need to look to the usual barbell curl. Folks ask “how did you get such massive biceps?’ The reply is correct right here, by doing efficient exercises just like the barbell curl and by avoiding issues like focus curls!
5. Leg Extensions – It is a no brainer for me. This open chain leg train lacks any true perform when in comparison with the quite a few closed chain choices you might be doing as an alternative. Throw within the compressive stresses on the kneecap and lack of hamstring co-contraction, and you have a recipe for catastrophe.
These are only a few of the worst exercises coated on this video. Ensure to look at the entire thing to see how issues like the favored rack pull above the knee, cuban press and even the tried and true dumbbell aspect bend earned the title of one thing you need to keep away from. As all the time, I’m placing the science again in power to point out you not simply why these ought to get nixed out of your workout however which exercises ought to take their place.
As you possibly can see there’s numerous although that goes into tossing an train within the iron graveyard. When your well being and security issues the stakes are excessive particularly for individuals coaching in and over their 30’s and into their 40’s. If you wish to make features and keep protected make sure and preserve the 11 exercises coated on this video the place they belong… within the iron graveyard!
For safer (and higher) train choices it is time you begin coaching like an athlete. Observe this system utilized by at this time’s high professional athletes and celebrities to construct ripped athletic muscle whereas defending their joints and turning into extra resilient to harm. Get the ATHLEAN-X program at athleanx.com by clicking on the hyperlink under.
For extra movies and ideas that will help you keep away from the worst exercises and to get the perfect exercises for constructing a ripped athletic physique, be sure you subscribe to our channel on youtube on the hyperlink under and keep in mind to show in your notifications so that you by no means miss a brand new video when it’s revealed.
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The dumbell side bend can be done is a very useful way, most people dont do it right though. It's better to do things in a different way, its safer, but I swear by it if you know how to do it, and your not an ego maniac
I swear I’ve seen all this excercises as a beginner back then trying to find out which to do and I’m happy to say I haven’t done exercises that Jeff don’t recommend . Except for the leg extensions which sometimes feel weird doing it
I totally lost my s#!t at 7:33. 😆🤣👍
this is the video ever
Back in my teens I had two lung collapses in a span of 1 year, both times after doing the dumbell side bends.
Thank gawd. I used to hate the upright row. It killed my wrists and eventually my shoulders.
You guys are so helpful ,I appreciate the time and the knowledge it must take for your crew and you to make one of these videos, BTW loved the new intro Jesse rocks
Thanks for the information very helpful 👍🏾👍🏾👍🏾
Thumbs up for Jesse
I don't know, for me the leg extension took away all my hiking knee pain in the mountains, almost like magic. The exercise that screws my knees over is the leg curl and I don't do them and I know Jeff doesn't recommend them either. I agree with all the other recommendations.
7:33
Im a boxing coach , and I find that , especially after years of doing padwork, and at age 51 ,my wrist and shoulders are literally visiting Hell on a daily basis. So one way I combat this is by doing dumbell workouts at home about 4 days a week.I understand why you pay so much attention to detail and why you are forever on the hunt for the best way, the safest way to do an exersise. They call boxing the sweet science and because you are always thinking about and showing us the science behind everything you do, we as coaches and athlete's are able to tackle each and every day stronger, healthier, and most of all safer, because the fact is : "If you want to look like an athlete, you need to train like an athlete." Jeff Cavelier. Thanks for all you do Jeff! You truly are making a difference.
I'm glad you dropped these intros 😂
5:37
7:20
11:40
Now you tell me. Could have saved an injury if you'd told me this three weeks ago. 😁
Nice intro 🤣
Jeff,
Great video. I'm glad I survived many of these exercises in the day.
Could you do a video on some of the traditional chest expander exercises?
The grip variations of the Front Chest Pull vs the FCP Anyhow; straight arms or slightly bent in the FCP would be nice to know about.
Also, the Behind the Neck vs. Front Overhead Downward Pulls, palms facing inward or outward.
Lastly, the Back Press, in which you can use the most resistance of all.
These exercises are commonly done with rubber bands nowadays, usually with a thumbs-in grip.
It would be great to see what you have to say about them.
Poor Jesse looks completely miserable doing those upright rows.
I do have a question about the exercise shown at 10:33: isn't that exercise with the elastique behind the knee going to give varicose veins on the lower leg (just under the knee)?
Would be nice to get an answer on this question.
My comment is late but I like the new intro
I bet Jeff makes Jesse eat the brown part of the banana
@6:05
10:45 When I was younger this excersice did not only kill my gains but also my left shoulder, double the benefit !
Did he buy leg extension machine for his gym just to tell people not to use it?
Can you explain the difference between the urlacher and the exercise for the high row as to which muscles they work
Jesse is definitely the comedic relief of this channel 😭😭😭
every single one of these exercises i have avoided everytime because of how uncomfortable i always felt doing them. thank you for posting this it was truly helpful
Haven't watched you guys in a while. Wow over 12 Million subs!! Congrats! You're still the best!!