Top 3 WORST Exercises That Are Killing Your Gains

Did you know?

Some of the most popular routines in your workout regimen could be the very culprits sabotaging your gains.

Even if you don’t feel pain or discomfort doing some of these workouts, the strain on your body from the unnatural movements leaves potential for injury.

That’s why you MUST avoid these top three worst exercises that are not only gain-killers, but also potentially dangerous.

We’ll also reveal the correct exercises you SHOULD be doing instead to get you back on the right track.

Worst Exercise #1: Behind-the-Neck Shoulder Press

The behind-the-neck shoulder press is a common exercise performed for shoulder development. However, its effectiveness is overshadowed by the risks it poses.

This exercise involves pressing a weight from behind the neck overhead. It's often done with a barbell or Smith machine, and is a variation of the traditional shoulder press.

Many falsely believe that this exercise provides superior activation of the shoulder muscles, particularly the deltoids. The idea is that the behind-the-neck position increases the range of motion, supposedly leading to greater muscle engagement.

Why It's Ineffective:

- Risk of Injury: The behind-the-neck position places excessive stress on the shoulder joint, especially in its externally rotated position. This can lead to acute injuries or long-term issues like impingement syndrome.

- Limited Range of Motion for Some Individuals: Not everyone has the necessary shoulder flexibility for this exercise, which can lead to improper form and increased risk of injury.

- Unnatural Movement: The motion does not align with the natural movement patterns of the shoulder joint, potentially leading to muscle imbalances and strains.

Many fitness experts and physical therapists advise against this exercise, especially for individuals with pre-existing shoulder issues or limited mobility.

Alternatives:

- Standard Overhead Shoulder Press: A safer alternative that allows for a natural range of motion while still effectively targeting the shoulder muscles.

- Arnold Press: This variation incorporates rotation, which can help in engaging more muscle fibers without the risks associated with behind-the-neck movements.

- Dumbbell Lateral Raises: These target the deltoids without putting unnecessary strain on the shoulder joints.

Worst Exercise #2: Upright Rows

Upright Rows are frequently included in shoulder workouts, but they are often criticized for their potential to harm the shoulder joints, particularly the rotator cuff muscles.

This exercise involves lifting a barbell or dumbbells straight up to the chin, with the hands close together, leading with the elbows.

Why It's Considered One of the Worst Exercises for Shoulder Health:

- Provocative Position for Impingement: The end position of the upright row, where the elbows are higher than the hands, closely resembles the position used by medical professionals to test for shoulder impingement.

- Risk to Rotator Cuff Muscles: This position places excessive stress on the rotator cuff muscles and the glenohumeral joint, potentially leading to injury or chronic pain.

- Internal Rotation Stress: The combination of lifting and internal rotation can exacerbate shoulder issues and is particularly problematic for individuals with pre-existing shoulder conditions.

Overall, this exercise's unnatural movement pattern does not align well with the functional movement of the shoulder, limiting its effectiveness in building practical strength.

Safer and More Effective Alternatives:

- Kettlebell High Pulls: This exercise allows for shoulder abduction without the harmful internal rotation, making it a safer option for targeting similar muscle groups.

- Dumbbell Lateral Raises: These target the deltoids without the high-risk elbow position of the upright row.

- Face Pulls: Great for the rear deltoids and upper back, promoting shoulder health and balance.

Worst Exercise #3: Chest Flies

Many gym rats will advocate for the supposed stretching sensation in their chest muscles when performing this exercise or the intense muscle contraction they feel in their chest during the final adduction phase of the movement.

However, this belief is only partially correct.

While the exercise does not actually provide additional stretching benefits for the pectoral muscles, it does, unfortunately, heighten the risk of pectoral injuries, particularly when heavy weights are extended at the length of the arms.

Why It's Considered Problematic:

• Misconception About Stretch: Contrary to popular belief, chest flies do not provide any extra stretch to the pectoral muscles compared to other chest exercises.

• Risk of Pectoral Injury: The act of holding weights out at arm's length, especially under heavy loads, significantly increases the risk of straining or tearing the pectoral muscles.

• Limited Functional Benefit: The isolated movement pattern of chest flies does not translate well to functional strength or real-world activities, which typically require more compound movements.

Safer and More Effective Alternatives:

• 3D Crossovers: A more dynamic exercise that can be overloaded safely while still offering the benefits of pectoral contraction without the undue risk of injury.

• Dumbbell Chest Press: A compound exercise that works the chest muscles through a full range of motion, engaging more muscle fibers and promoting functional strength.

• Push-Ups: These not only target the chest but also involve the shoulders, triceps, and core, offering a more comprehensive upper body workout.

The BMM Takeaway

Above all, make sure whatever movements you’re doing are safe.

Ineffectiveness is one thing, but injuries from dangerous lifts can put an end to your entire weightlifting ability.

So before you try any new lift or movement from the gym bro who’s unknowingly doing “spine workouts”, make sure to thoroughly research it first.

And if you’re just starting with weights, stick to the simpler exercises first like pushups, dips, and shoulder press before you start doing complicated stuff like clean and jerk or weighted squats.