10 Exercises Every Man MUST Avoid!
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- Опубліковано 8 сер 2024
- There are no inherently bad exercises but there are exercises that are less effective, make you more prone to injury, or are just inefficient at achieving your fitness goals.
What we want to do are exercises that increase our training output, keep our joint movements optimal, and, ultimately, allow us to stay in the gym long term.
In this video, I share ten exercises you must avoid if you want to achieve the best results in the shortest amount of time possible, while also reducing the risk of injuring yourself in the gym.
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References:
1. doi.org/10.1249/MSS.000000000...
2. doi.org/10.2519/jospt.2012.3768
3. doi.org/10.1055/s-0034-1367049
4. doi.org/10.1055/a-1062-6551
5. doi.org/10.1016/j.scispo.2020...
6. ojs.ub.uni-konstanz.de/cpa/ar...
7. doi.org/10.1016/s0021-9290(97...
8. doi.org/10.1016/s0021-9290(00... - Навчання та стиль
Skullcrushers are king for the long head triceps. You don’t need a lot of weight to get a great stimulus. Form is important for every exercise
They fucked my elbows up
@@mickguite9651 cause your lifting way too heavy weight, just because ypu can do 80lbs skull crushers doesn't mean you should
Always a tearing pain in my right shoulder
I prefer to do them one arm at a time with a dumbell. Best way to focus on the triceps imo.
I grew my overall triceps because of skullcrusher....
1. Lying leg curl
2. Behind the neck presses and pulldowns
3. Rack Pulls
4. Dumbbell Flys
5. Forward Lunges
6. Kipping pull ups
7. Muscle-ups
8. Dumbbell side bends
9. Cheat curls
10. Barbell skull crushers
I've used these exercises mybwhole life. I've been training for 30 years lol, they work. Proper form, build up to heavier weights , and leave the ego at home. Many of these are detail exercises, for muscle maturity, some are great mass builders, like skull crushers, nothing builds the long head of the triceps better.
This may be good advice for older men just starting. Still for most men looking for details and mass, you absolutely need them, and I'm actually scratching my head where this information comes from lol
@@beentheredonethat5908 He does say in the video that the reason he does not like the Skull Crushers is due to people butchering it when it comes to form. The rest of the exercises is just supported by studies to be less effective and/or less safe then the alternatives. Your own experince with them is irrelevant.
Looks like a great full body split. Will try tomorrow, thanks
I would add behind the back bench dips. Horrible for your shoulders if done how most people do them.
@@tidefanyankee2428 *tricep dips would be the correct terminology 👍
I have really been enjoying your guys Channel! Keep up the good work!
As a guy that does a lot of calisthenics, seeing those kipping pull-ups really hurts my eyes
Thanks for another great video!
Always great advice here.
Awsome content and always a great laugh thanks to Alpha man.
Great video. I will follow these instructions asap
Skullcrush done correctly is the best triceps exercise.
Yep
FAX 📠
I agree
totally agree and, if anything, the Smith JM press encourages over-reliance upon the chest and shoulders, thereby diminishing potential gains for the triceps
Thanks. Great video!
Very helpful information. Really enjoyed the video.
That’s for trying to stick to the point. & quickly explaining on different and correct variations.
well done
Pretty much spot on! I agree. Great vid!
Excellent videos thanks!!!! I said that squat screwed my knees so split squats excellent advice.
Thanks, great !
Fantastic vid
Thank you so much bro ❤️
Excellent video!
Very good list.
skullcrush tip: do a 6 bench movements with the same bar then go straight (superset) into the skullcrush. allow for max tri contraction on the negative and avoid relaxing tension on the positive (key). I also take my feet off the ground and use a 3 second controlled push, but some people don't have the balance, maybe they are going too heavy? sub cable work if necessary. but great activation from this movement. helpful video. thx.
LOL, mumble jumbo.
Another great video guys let's go WOOOOO
Good JoB...thx♥
Great video based on science! Broken my knee three times in sports (skiing, judo, football) and forward lunge even with small weights feels nasty so I stopped doing them. Have to try that reverse lunge.
GREAT VIDEO
Skullcrushers work for me...if my technique is on
Great video! Thank you. I’m 40, and just getting back into lifting
Thanks bros! 🔥
The crossfitter falling on his head while banging out kipping pullups at 6:15 is the greatest achievement of human cinematographic history. This is the stunt by which all those aspiring to be great stuntmen will be judged from this moment forward! Bravo! [long slow clap] What a time to be alive.
Thanks
true knowledge 💯
Behind the neck press is surely unsafe for many those having poor mobility, but shows great results for those having good shoulder mobility.
Could you do a video on people with spine issues and good exercises for building muscle while avoiding more damage to your spine
Yup. At 44 I had to give up rack pulls last year after a minor strain. I've always preferred reverse lunges and still do them. Still good with moderate weight for Skull crushers after I'm warmed up.
Just wanted to say great job! I am 46 and still going at it! I ain't shredded but staying strong.
@@robertblevins4076 keep it up Sir! I have a phenomenal coach. He totally turned my Physique around in a years time. Simple meal plan but the how he uses food portions is the science part.
Your deadlift swinging back move should be on the top of the list of things to avoid.
Thank you so much
Cheat curls can be beneficial if you don't do then from the start. You might cheat a little and focus on the negative of the move for some additional reps
Skull Crushers light up my elbows like crazy. I switched to doing seated overhead dumbbell extension (aka powerbomb), and I get no sensation in my elbows whatsoever.
This video is awesome
Barbell skull crushers has been a struggle for me to achieve perfect form on. I'm switching the Smith machine asap. Thanks!
I've heard of so many pec tears due to dumbbell pec flys
Thanks you😊
Great video. I have the pains to prove....
Thanks sssss I would love to play this in my gym
I like the skull crusher alternative you suggested..never thought about doing them in a Smith machine
Great info and very entertaining! 👍👍🇺🇸🦅
For athletic training you need mobility and behind the neck is great for mobility and rotater cuff but you need to develop the mobility with special Olympic weight lifting warm up.
I'm 47, never made resolutions before, but this year I've decided to transform my body in 3 yrs for age 50, stumbles across musclemonsters and been watching every video, found them helpful so far, just need to get my supplementing and diet correct. I don't eat bad, in my opinion, but my protein intake needs increasing.
Videos informative and funny
👍
💪🏿👊🏾
Good luck to you my guy........💯👍🎊🎉✊️
you gotta track your macros.
I'm turning 46 in March and have the same goal, I'm trying to go into 50 as strong and pliable as possible and maintain it till I'm dead 🤞😅
@@alexanderthegrape5370 😁😁💪🏾
Wow for years it was the whole leg extensions hurt knees now it’s the lying leg curl is dangerous when neither is.
Facts. More UA-cam b s
Great video. Love the actors' gym outfit.
Love you new content it focus on the older lifter it’s been very helpful
LOL, I'm 63 and most of this stuff is garbage.
@@musicman7297 facts
I love rack pulls, I use this exercise to train my traps and when I first use it my traps exploded, I like the heavy weighted stretch in my upper traps and I always make sure to pause 4 seconds in the top part of the ROM.
I'm a big fan of rack pulls as well. I didn't agree with in this video he was pulling from the middle of his thigh when you're suppose to pull from knee height.
I do cable skull crushers while standing with the cable angle coming from down low instead of high. A cable tricep extension the "right way". They work very well. I also do the standard tricep push downs.
good vid
8:51 you missed out on the opportunity to say “in most cases, more plates do not equal more dates”
I didnt care much for leg besides squats but last week I started doing lying leg curls and i like it now but i will also try seated leg curl since you say gives better results
I workout at home with a bench and dumbbells. What's the best tricep exercise if skullcrushers are bad?
Great tips! I had no idea; especially at 50, it’s a great way to prolong my stay at the gym as I progress. Thank you
More blue muscle shirt guy!!!
What about standing leg curls?
Yes the ORIGINAL crew is back 😊😊
Rack Pull is an excellent exercise...for experienced deadlifters. It's a complementary exercise that should only be performed occasionally, and with a supramaximal load, like a pin squat. Not as a working exercise.
Not bad per se, but becomes so if used as a deadlift replacement (and often by egolifters). I do it once a month at 150% of my true 1+ RM, like the pin squat. Every 15 days, i alternate one and the other. Pretty effective, but not for noobs, ever.
Well said 👏 instead of pin squats I do 10sec negative squats (only decent) with overload 125% of max. Works good. But you have to unload the bar every set.
So you the one that's damaging the barbells at the gym 🤨
@@championchuck777
I am one of those who use barbells, cages and racks the way they were designed, yes.
I agree with most of these, but still do skull crushers and lying leg curls. Just warmup the tris with another movement first like pushdowns. I would do the leg curls seated if my gym had a better machine. I was doing side bends too, but recently had a hernia and now use the torso rotary mach.
I hated skull crushers when I first started doing them, so I stopped doing them for years. Then I recently incorporated them back into the mix, but with minimal weight. Now I love them. Don't need much weight to really trigger the triceps.
So if you guys are having a problem with elbow pain from barbell or EZ bar skull crushers, then take two dumbbells and press them together with a hammer grip. Its like moving a bar with the hammer grip. When I switched to these I blew up by triceps and got up to using 50's for 15 reps. I also like to do one set to failure at each angle of the adjustable bench. Great pump.
Now ima have to try dat smith skull crusher, looks effective
I'm living for the actor 😂 the shirt is great
At 73, I” kind of relieved to know I should replace the lying dumbbell flies with the seated machine chest fly and the lying leg curl with the seated leg curl. This is a comforting change. 👍
Great video. I would add caution around dips. If you’re prone to impingement I wouldn’t recommend too many unsupported dips
I have tried doing assisted dips, gradually lowering the assistance, got so far then they started giving me shoulder pain so I have swapped for close grip bench press.
I found this one very helpful, thank you 👍🏻
Good stuff. Some comments,
Cheat curls: Ego lifting 10-20 lbs more than you should and doing them on every rep is ignorant. However, doing them AT THE END of a set in order to squeeze out 2-3 more negatives past failure is a solid practice.
A person has to be mentally ill to think "kipping pull ups" are good for strength or hypertrophy. I've never seen anyone do them before this video.
Muscle-ups are nothing more than a party trick to show off. Does anyone actually train with them every week or 2x/week? Too taxing on elbow and shoulder joints.
I'm willing to re-think BB skull crushers but they work well for me. I've considered switching to DBs, which I normally prefer over BBs.
Thank you
Better to do these though than nothing. Saying “must” is ridiculous. I have done every exercise here and never got injured. The lying leg curl will still make one fitter. I get a better pump on the lying leg curl personally.
Do you have any alternative for fly to do at home (without cables or machines) ?
I agree with all of this, but the Smith machine skullcrushers did not look good. Maybe if the bench were moved down 8" away from the plane of motion? But realistically it would be better to just learn the correct movement with an E-Z bar. One way or the other, it's imperative to fully understand the mechanics of the correct movement, and the free E-Z bar wrist position is far more friendly to the elbow joint and the rotator cuff complex than even a perfectly placed straight Smith bar. Think about it...or just come at me broh!
Purely because they've never felt right to me over the years I've excluded all of the exercises mentioned in the video from my training apart from 2, which are: skull crushers & dumbbell flys.
With flys I always try to stay light & strict so never had any problems but I could easily see ego leading to injuries with this one.
When it comes to skull crushers I have to admit to letting my ego get the better of me at times, which is why I usually prefer to do the upright seated French press using a single dumbbell instead as it has always felt more natural & safe to me.
I've done the same. I feel way more triceps activation doing standing unilateral dumbell french press than with skullcrushers. Also, it's a classic exercise, even done by Frank Zane back in the day.
Those kip up clips are some of the funniest things on the internet.
What are rhe alternatives
Forwarding this video to Mike O'Hearn. 🙂
Nice
Sometimes I do barbell skull crushers, sometimes I use a cable lying down,
Skull Crushers....awww mate I love em! I can't let it go haha
Hmmm, interesting. This means I need to eliminate or find other alternatives for 5 of my “go to exercises”. Approaching my 76th birthday so I guess I’m going to eliminate the risky movements and also lower my reps to save my joints. Thanks for a very informative video.
Rack pulls aren't only for traps , they mainly hit the back and overall thickness . Dorian yates used this exercise during his career .
Ya rack pull is useless either do shrugs or deadlift I don’t get what muscles it really hits at all
Always start light you could always add
No more skullcrushers for me. The angle kills my elbows
Use a neutral grip bar. My clients have elbow injuries and it doesn't affect them
Gee , I'm 63 and have no problem with them.
I dont like like skullcrushers either. No matter the adjustment (angle, weight) I can still feel unecessary pressure on the elbow.
Have you tried doing them with the weight above the level of your head the whole time? Like your head is here standing up you want your bar to travel about six inches above that but lying down. And a pause at the top. Don't let the weight rest. And you might have to lower the weight. Have you tried backing down the weight and slowly building up? You might just have weak tendons. Or the might need to recover by a break and slow build up
@@musicman7297nothing wrong with them. Gotta be smarter than the weights
Kipping pullups:O 06:20 holy sh.. I replace dumbbell fly with gym. rings, though not as safe as the cable fly. I already do the reverse lunges, I mean the variation from the "only three exercise for legs" video - with one leg raised on the bench, and I have never felt that much activation on the glutes. Ty
I've managed my first somewhat clean powerups and I got hyped about it, 1 week later, my AC joint went to shit even though my form was actually good. Pissed off.
Being able to do a muscle-up looks so cool when you exit an Olympic pool in one compound move!
Loved skull crushers. Injured my left elbow 2 years ago doing them and it's never been the same since.
Same
Skullcrushers loved them, ripped my middle head right off. Ended my heavy lifting days 😂
#4 Hit home. I don't like chest flys on a bench. But can do them on the floor. John Meadows wasnt a fan of these either. So I dont feel so bad!
I had knee fracture after losing balance doing forward lunge and had to undergo surgery
I’ve been fine with skull crushers. Maybe I’m doing it right🤷🏿♂️
Great video 💯
Is it true that we must avoid muscle ups?
I remember doin rack pulls and straining my neck and traps. That’s why I stopped doin’ em
thanks for the tip Sir🦾
Thank you JON SNOW. The night watch is with you lord comander!
Kipping pull-ups seem fantastically stupid imo
That's cool and all, but where do I get those pants?
🤣
This was really a 'science backs up common sense' type of video. Which is great
I love that guy in the 90s outfit!🤣🤣🤣