Change your training routine if you are doing this
These are the top 5 worst exercises you might be doing that you should stop (according to a fitness coach). Embarking on a fitness journey is an exciting venture, but it’s essential to be discerning about the exercises you incorporate into your regimen. In the vast landscape of workout possibilities, some exercises are deemed the worst of the worst, posing potential risks that outweigh their benefits. Whether you aspire to sculpt a ripped physique, build lean muscle, or shed excess weight, steering clear of certain exercises can safeguard you from unnecessary setbacks. Evaluating the risk-to-benefit ratio of each exercise is paramount. While these exercises may not universally pose harm, considering their potential risks can guide your decision-making process and help you tailor your workout routine to align with your specific goals.
1. Chest Flies:
The controversy surrounding chest flies often centers on the idea that they increase chest stretch. However, anatomical constraints limit the stretch of the chest muscles. Flies may unintentionally target the coracobrachialis, increasing the risk of a torn pec, especially with heavy loads and improper form. For a safer alternative, consider exercises like the 3D cable crossover to achieve adduction without the associated risks.
2. Behind-the-Neck Shoulder Press:
Pushing weights overhead is effective, but the behind-the-neck shoulder press places the shoulders in an abnormal plane of motion. This unnatural position can lead to impingement and decreased activation of the upper traps and serratus anterior. Opting for a shoulder press with elbows in front allows for a more natural movement pattern, reducing the risk of shoulder issues.
3. Upright Rows:
Upright rows are notorious for placing the shoulders in an impingement position, mimicking a clinical test for shoulder impingement. This exercise can lead to overuse injuries and impede long-term shoulder health. Choosing alternative exercises that avoid this provocative position is crucial for preventing shoulder problems down the road.
4. Good Mornings:
While good mornings target the posterior chain, they require proper thoracic extension, an area often limited in individuals who spend significant time sitting. Improper form can lead to excessive stress on the lumbar spine, increasing the risk of injury. Strengthening the lumbar area through alternative exercises that better suit individual mechanics is a safer choice.
5. Leg Extensions:
Dubbed
“leg extinctions,”
leg extensions can pose risks to the knees due to shearing forces and imbalanced activation between the vastus medialis oblique (VMO) and rectus femoris. The absence of co-contraction from the hamstrings further contributes to potential issues. Opt for closed-chain exercises with feet on the ground for a more functional and knee-friendly approach to quad strengthening.
In conclusion, being mindful of the exercises you choose significantly impacts your fitness journey. These exercises may not universally harm everyone, but understanding their potential risks empowers you to make informed decisions aligned with your goals while minimizing the likelihood of injury.
Adapted from: Boxrox
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