when we go Gym or when we train at homeWe usually practice the strength exercises we are most familiar with, the ones we have seen the most, and the ones we think are good and effective. However, as FitGeneration warns us, there are movements that can have the opposite effect and far from benefiting us, they can harm our health. “Sometimes, incorrect or poorly suggested movements can lead to execution Compromise your joint and muscle health“, they commented. Therefore, they wanted to review the worst strength exercises that can sabotage your training.
© GelcocentracPull the back of the neck: A classic that can hurt your shoulders
We start with the most common one: the neck pull, an exercise we use to work the back. This movement activates muscles such as the latissimus dorsi, but its biomechanics compromise shoulder stability, increasing the likelihood of injury. Because the position forces the shoulder into extreme external rotation, which is unnatural for the joint.
Risk of pulling the back of the neck
- Excessive tension in neck and shoulder muscles.
- Risk of joint injury, especially if you have previous problems in this area.
- Difficulty maintaining proper posture, which increases the chance of injury or strain.
Strength exercises for the back that are recommended
Chest pulls offer a safer solution. This exercise works the same muscles without compromising the normal position of the shoulder. Furthermore, it Easy to control And ideal for both beginners and experienced.
© MicoletDumbbell flies: more myth than reality
Although dumbbell flyes are popular for developing pectoralis major, the reality is that they are not as effective as you might think. Many believe they provide a great chest stretch, but studies have shown that the movement does not provide significant additional stretching compared to other, more effective exercises.
problems that may arise
- Unnecessary overload on elbows and shoulders.
- Risk of injury from excessive range of motion or lack of control.
- Less pectoral activation than other exercises.
Chest strength exercises are recommended
Try wire crossing Pectoral work efficiently and safely. This exercise allows greater control of movement, ensures optimal muscle activation and avoids overloading sensitive joints.
© LuminolaPress Arnold: Is it really worth it?
The Arnold Press, a tribute to iconic bodybuilder Arnold Schwarzenegger, adds rotational movement to a traditional shoulder press. But these movements They do not create a significant additional benefit and limit the weight you can liftwhich reduces its effectiveness.
Why avoid Arnold Press?
- Excessive movement without effective resistance in specific planes.
- Using a lighter weight than conventional military presses.
- Risk of postural misalignment if not performed with perfect technique.
Traditional and safe alternative
Military press is for a superior option Strengthen the shoulders. By using heavy weights and maintaining simple biomechanics, this exercise ensures more efficient and safe muscle development.
© Edgar Barragan JuarezClose-Grip Chin-Up Rows: Danger to Your Shoulders
This is common for exercise Works the lateral deltoid and upper trapeziusBut if performed with a narrow grip, the risk of subacromial impingement increases. This happens because the position forces the shoulder to internally rotate, creating damaging friction on the joint.
Safe option for lateral deltoids and upper trapezius
Wide-grip chin-up rows reduce this risk by allowing the arms to rotate outward naturally. This way, you can work the target muscles without compromising the health of your shoulders.
© Nicky LloydBosu exercises: little stability, low results
Bosu is promoted as a tool for challenging stability, but Its usefulness is limited if you want to gain strength or muscle mass.. Exercising on an unstable surface reduces the ability to apply progressive overload and the ability to work muscles in isolation.
When to use Bosu?
Bosu can be useful in functional training or improving balance, but it is not ideal for those seeking muscle hypertrophy or strength.
stable option
Choose to perform your exercises on a hard surface such as the floor or stable benches. This allows you to focus tension on the target muscle and make steady progress.
General tips for safe training
Of course, you’ve done some of these exercises to make your body work better. However, as FitGeneration experts say, they can be a risk to your health. For this reason, they indicated something to us Recommendations for safe and effective training:
- Constantly evaluate your strategy. Many injuries occur from incorrect movement or poor posture.
- Prioritize quality over quantity. It’s better to have fewer repetitions of a good technique than a bad one.
- Consult a professional. A trained trainer can help you adjust your routine and avoid unnecessary or risky exercises.
- Listen to your body. If you experience discomfort or pain, stop the exercise and look for alternatives.
Smart training not only improves your results, but also ensures you enjoy a healthy fitness routine in the long run.
