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In today’s video, I want to go over the eight worst exercises that you should never do again.
Seriously never again let’s jump right into this with the very first exercise tricep dips on a bench.
I don’t know why it took me so long to realize how bad this exercise really is. When doing tricep dips on a bench your putting excessive pressure on your rotator cuff
by rotating they’re most internally rotated position and your even putting excessive pressure on your elbows just by planting your hands behind your back.
No matter how many times I’ve done this exercise it always feels uncomfortable because you have multiple joints in compromised positions.
There’s a high chance that you can strain your rotator cuff and it’s really difficult to properly load this exercise with weight
so I highly recommend you skip out on this one. Instead, try Skull Crushers with an EZ bar for a far better tricep workout.
Another dangerous exercises you should stop doing right away is the lat pulldown behind the head.
Although I’m pleased to say I’ve been seeing this exercise done less and less, unfortunately, there still are a few people that continue doing this exercise.
I don’t know why maybe they’ve seen one too many Rocky movies and they just don’t know how bad this exercise is for you.
Now it’s very important that you don’t get this confused with regular lab pull-downs where you’re pulling the bar in front of you because that’s a great exercise.
When you go behind the head you once again pudding a lot of stress on your shoulder joint more specifically the front of your shoulder joint.
Not only are you externally rotating your arm really far back you’re also horizontally abducting both your elbows in a very unnatural position to get the bar behind your head and neck.
Once again a better alternative would be a regular lat pulldown or regular wide grip Pull-Ups.
Another exercise that totally sucks is the leg extension machine.
I mean think for yourself how often are you going to sit down and just extend your legs out.
it’s not a very functional exercise and for most people that are looking to get a great workout in the shortest amount of time possible, there are far better exercises like squats for example.
If you’re using the leg extension machine to exhaust your quads at the end of your workout that’s one thing but if you’re the type of person that’s moving from machine to machine
and you go from the leg press machine to the leg extension machine to the leg curl machine you’re going to be way better off just skipping all those machines and doing squats deadlifts lunges and actual functional exercises.
Why do I recommend these exercises well because you’re actually going to be building your stabilizer muscles and using your body’s natural movement patterns in ways that can actually apply to the real world?
Getting really strong at doing leg extensions even if you max out the stack pretty much means nothing.
If you get really strong at barbell squats that can serve as a benefit to almost every sport and every functional activity…….
Next, on the list, we have upright rows.
This exercise is done to develop the shoulders and the traps. Barbell upright rows are worse for your shoulder joint than dumbbell upright rows because your hands are locked forcing you into an unnatural range of motion.
However, both dumbbells and barbell upright rows can damage the shoulder joint. As you bring your arms up the upper arms will rotate internally in the shoulder.
Without perfect form and very healthy shoulders you can easily cause an injury on any random rep.
This risk isn’t well warranted either. There are much better exercises for the shoulders such as Arnold presses, lateral raises, and frontal raises just to name a few.
Another damaging exercise for the shoulders is behind the head shoulder presses.
This damages the shoulders in all the same ways that going behind the head with lat pulldowns does.
Once again you are fully externally rotating your arms and putting extra strain on your neck when performing this exercise.
On top of that studies suggest that there is no significant advantage to doing presses behind the head.
In fact, because you will probably have to lift less weight when going behind the head you may get fewer results than if you grabbed a heavier weight and just did regular military presses.
Both regular barbell and dumbbell shoulder presses will work much better in place of this exercise.
Next, we have the smith machine.
Now there are a lot of exercises that I dislike on the smith machine, but one of the worst is the smith machine squat.
Why do I say that well first of all whenever you use the smith machine you are taking all the stabilization and most of the functionality out of the exercise?
When doing regular squats you engage your core for stabilization in a way that can give you more results than most forms of crunches.
When using the smith machine not only do you take the core out of the movement, but it also becomes really hard to incorporate your glutes.
The whole reason why most people do squats in the first place is usually to develop nicer glutes.
Instead, when you use a smith machine you’ll be mostly working only on your quads. Also by not allowing your hips to rotate with the movement like in a regular squat your back stays perfectly straight and almost perfectly perpendicular to the ground which can lead to a lower back injury.
This once again defeats the purpose of doing this exercise because most people think that the smith machine squats are a safer alternative to regular squats. Instead of doing smith machine squats try regular bodyweight squats and when your ready start adding weight to a barbell to make the exercise more challenging.
Another terrible exercise is the seated torso rotation machine. Forget about the fact that it is locked into a range of motion which decreases the stabilization benefits of this exercise, but it also puts a lot of strain on your back.
When you rotate your spine your hips are designed to rotate as well, but most of these machines prevent that lead to injury.
Instead of doing something like Russian twists or cable rotations will work those muscles much better without increasing your risk of injury.
Even though I can go on and on with the exercises that I don’t think you should be doing like all the ab machines at your gym for example,
I want to give you one more major one that I see leading to injury all the time.
The hip abduction and adduction machines at the gym are responsible for so many hip injuries that they should be thrown out and banned from every single gym on planet earth. Seriously guys,
first of all, let me start by saying if you have a little extra fat on your inner or outer thighs there is no way to target that area for fat burn.
You’ll experience fat loss across your whole body when your diet is set up correctly. Fat loss aside,
this exercise is plain dangerous because you are lifting weight in a way that your body doesn’t normally move in life.
Most people like to proudly rack up the weight and lift a heavy load on this machine, but lifting a heavy load on this machine can strain your spine and can make your IT band so tight that it can throw your knee cap out of place.
I have multiple clients that come from big box gyms that experience lots of lower back pain and hip problems after doing this exercise.
In all this is one that’s worth skipping. That about wraps it up, I really hope you guys enjoyed these tips.
Make sure to check out my website gravitytransformation.com where you get a fully free challenge as long as your willing to stick to the plan and actually make a transformation. see you guys soon.
Exercises you should never do worst exercises and workout mistakes bad exercises for lower back knees shoulder impingement rotator cuff in gym