Strength coach and Athlean-X founder Jeff Cavaliere CSCS creates a lot of YouTube content in which he lists and ranks the exercises he thinks are most effective and beneficial for sustainable muscle growth, but he also does the opposite. In a new video, Cavaliere reveals the seven exercises that he has permanently removed from his own workout routine for a variety of reasons, and that you might want to consider removing from your own training regimen.
Decline Bench Press
“I don’t like how I feel when I do this exercise,” says Cavaliere. “As soon as I get into that position, the blood rushes to my head and I worry more about how I feel or how well I’m doing.” no feeling instead of the exercise I’m doing.” He recommends dips and high-low crossovers as alternatives that will help you work the same lower chest area.
Lying Hamstring Curl
Cavaliere stopped doing this after it started giving him back pain, but he also finds it to be a biomechanically inefficient way to train hammies. “You’re just reinforcing overactivation of the hip flexors,” he says. “With that overactivation often comes a spasm in the lower back because those hip flexors are attached to the lumbar spine.”
muscular
This popular calisthenics staple, while difficult to master, isn’t bad in and of itself, but Cavaliere has a problem with transitioning between different stages of the exercise. “You have to go through a lot of internal rotation of the shoulder,” he says. “For me, with two torn labrums, this exercise has never felt comfortable.”
bicep curls
“There are no curls that really work the biceps to any significant degree, or at least more than they work the triceps,” says Cavaliere, who recommends doing a classic bicep curl instead.
outbursts
Cavaliere has no problem with starting. Rather, he respects him for the Olympic-level movement that he is his, and acknowledges that his own shoulder mobility issues would make him personally insecure. But he thinks he definitely has value if you do it right. “To get this mechanically correct, you better put in a lot of time and reps,” he says.
forward lunges
Again, this isn’t necessarily a bad exercise for everyone: but if you have knee pain, you may want to avoid it. Cavaliere lunges back instead, eliminating that problem.
One Arm Dumbbell Row
Cavaliere says he has suffered two hernias and knows several other people who have had the same injury as a result of one arm’s DB row position. He recommends placing both feet firmly on the ground instead of half-kneeling on the bench to stop worrying about asymmetrical stresses from exercises.
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