Do you know the Worst Exercises


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WORST EXERCISES For Muscle Growth (Don’t Be That Guy!)

Video taken from the channel: Ryan Humiston


STOP Doing These 5 Exercises (WORST EVER!!)

Video taken from the channel: Calisthenicmovement


15 Common Exercises You Should NEVER Do.

Video taken from the channel: Bob & Brad


10 Exercises All Men Should AVOID!

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Stop Doing These 11 Exercises (DO THESE INSTEAD!)

Video taken from the channel: ATHLEAN-X™


8 Worst Bodyweight Exercises Ever (STOP DOING THESE!)

Video taken from the channel: ATHLEAN-X™

What Are The Worst Exercises For The Back? The worst exercises for the back are. ones where you hyper-extend (aka arch) your low back under heavy load. repetitively flex your spine over and over; I have gone over the two most popular exercises that do these above: They are. Sit-ups; Loaded Back Hyper-extensions (going past neutral).

iStock. If you’re trying to tone your glutes and legs, weighted plyometric exercises like the barbell jump squat might be top of mind. But when you use a barbell in exercises like. Take a look around your gym: You’ll probably see some fellow gym-goers hammering out these exercises.

But that doesn’t mean you should too. These crazy common moves are, at best, ineffective—at worst, dangerous. Here, the moves—and exercise. Old-fashioned sit-ups are one of the worst exercises you can do, and your father’s (or grandfather’s) traditional “sit-up” puts a lot of stress on your neck and is not that beneficial.

6. Improper Use of Wall Ball Toss: Risk: Low back and knee injury caused when the athlete is too far from the wall and catches the weight forward with a weak core.. Reaso. Knee Extension. “The sheer force put on your knees during this exercise is really unsafe and could lead to injury,” notes Los Angeles-based trainer Keli Roberts, who is the star. Funny thing is this exercise tends to tire the muscles on the front of your neck more than your abs.

Make no mistake, this is one of the very worst ab exercises, if not the worst ab exercise of all. 2. Supine Leg Raises. These are essentially “reverse sit-ups”. Same motion but with the legs moving, instead of your torso. Andrew “Drew’ Heideman MPT, ATC, PES Ehren Allen, PT, COMT Top 5 Worst Shoulder Exercises.

What are the Top 5 Worst Shoulder Exercises? While some of the exercises listed below can. Researchers found the least effective exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker.

Researchers noted: “the ab. Like jogging, high-impact exercises such as burpees (which includes jumps) is hard on your back as well. Burpees especially involve jumping which even brings a higher.

List of related literature:

Among the worst are Handstand, various arm balancing poses, Upward-Facing Dog, low push-up position (Chaturanga Dandasana), Side Plank (Vasisthasana), and fullbackbend (Urdhva Dhanurasana).

“Yoga as Medicine: The Yogic Prescription for Health and Healing” by Yoga Journal, Timothy McCall
from Yoga as Medicine: The Yogic Prescription for Health and Healing
by Yoga Journal, Timothy McCall
Random House Publishing Group, 2007

swimming) over the BOSU without touching your feet or hands to the floor.

“Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness” by Don Fink, Melanie Fink
from Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness
by Don Fink, Melanie Fink
Lyons Press, 2016

For example, doing four sets of Bulgarian split squats or self—assisted one—arm push—ups destroys me.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

This muscle contracts in almost all Pilates moves, especially all the ones where you start from a lying-down, face-up position (supine) and pull your body up off the floor.

“The Good Gut Guide: Delicious Recipes & a Simple 6-Week Plan for Inner Health & Outer Beauty” by Liz Earle
from The Good Gut Guide: Delicious Recipes & a Simple 6-Week Plan for Inner Health & Outer Beauty
by Liz Earle
Orion, 2017

Performing the supine-lying exercise twice a day and the standing version twice during the day provided a four-times-daily isometric tendon-loading regime.

“Clinical Reasoning in Musculoskeletal Practice E-Book” by Mark A Jones, Darren A Rivett
from Clinical Reasoning in Musculoskeletal Practice E-Book
by Mark A Jones, Darren A Rivett
Elsevier Health Sciences, 2018

Instruct patient to lie flat on stomach and then turn over on back (while lying in middle of table) and situp beforemoving from table.

“Medical Assisting: Essentials of Administrative and Clinical Competencies” by Lucille Keir, Barbara A. Wise, Connie Krebs
from Medical Assisting: Essentials of Administrative and Clinical Competencies
by Lucille Keir, Barbara A. Wise, Connie Krebs
Delmar Learning, 2003

It consists of two “dynamic” exercises—running in place with high knees for thirty seconds, then burpees for thirty seconds—followed by 30 seconds of active rest in the form of a plank.

“Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!” by David Zinczenko
from Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!
by David Zinczenko
Random House Publishing Group, 2014

Sideways push-ups (Fig. 9.41)—in the position of lying on the side, hips and knees flexed to stabilize the body.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

Stair-step incision of extensor

“Operative Techniques in Plastic Surgery” by Kevin Chung
from Operative Techniques in Plastic Surgery
by Kevin Chung
Wolters Kluwer Health, 2018

• Stair jumps.

“The First 20 Minutes: The Surprising Science of How We Can Exercise Better, Train Smarter and Live Longer” by Gretchen Reynolds
from The First 20 Minutes: The Surprising Science of How We Can Exercise Better, Train Smarter and Live Longer
by Gretchen Reynolds
Icon Books Limited, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I uh… I did all of those exercises.. I was wondering why I didn’t gain too much from it. Diet definitely saved me though hashtag eat what ever you want as long as you burn more calories intake

  • What do you think about the exercise where you have heavy dumbells in each hand, then you go down on one knee, then stand, then go to the next knee. Some even walk forward going down one knee at a time. I’ve tried it and it seems to put a ton of stress on your knees. I’ve seen the 18 year old “trainers” in my local gym teaching people to do these. It seems pretty damaging to the knees.

  • 2:43 “Especially face pulls are great because here you work your rotator cuff and shoulder mobility and stability IN A SAFE WAY”
    In a safe way…
    In a safe way..

  • Dude… i just finished 2 years of PTA school, and I’ve learned way more real applied workout form from this channel in 1 hour than I have in the school lol

  • Thanks Bob and Brad!!! Can you create an owner’s manual for human beings that will explain how our bodies work, that everyone gets when they are born?

  • Most of these exercises are harmless if done properly, the problem you have with them is the way people do the exercises not the exercises them selfs, like the hip abduction machine is really useful accessory exercise if done safely. And any exercise can be dangerous even the natural ones if done with bad form/too much weight/high frequency

  • Repetitive flexion of the spine seen as a problem is a BIG DEBATE in the scientific community
    As is hip flexors thigthness linked to low back pain

    I love your videos! Like the professional aspect of it
    but don’t like this kinesiophobic belief, just, spread here

    Take care!
    and If you would like to talk about it,
    with pleasure

  • This is definitely one of the best ways to explain show demonstrate why somebody should do or not commit to a certain type of training. What is not shown here and in most exercise training type videos is high sources of nutrition. Most have a good clean diet however as good as that is severely lacking compared to getting high sources of nutrition especially ones that specialize in strengthening the eyes teeth nails hair bones tendons ligaments and muscles overall skeleton structure at the same time detoxifying the liver which helps the body cleanse itself from any harmful toxins not to mention it helps the body break down protein vitamins minerals so forth and so on. Think about this for most of a average normal person’s life there bone structure is constantly breaking down deteriorating this takes a lot of energy from the body to manage direct just to stabilize. Now with the right source of nutrition one can constantly consistently be improving strengthening replenishing rejuvenating the overall skeleton structure allowing all that excess energy that went into stabilizing to now be freed up for other functionalities within the body such as a just adapt respond recover.

  • I can attest to the hip machines….. I threw it in my workout for shits and giggles and my lower back spasmed so hard it caused my hamstrings to freeze as well. I couldn’t get up. Had to go to the er and get an x ray and some serious shots to relax the muscles. Luckily O recovered.

  • A guided meditation for illumination of the energy body and the meridians

  • Unfortunately for those of us who are martial artists, bridging on the neck like that is a necessary skill, just not to the extreme degree of motion that was shown here, basically just enough to raise your hips to move your opponent.

  • There is no way that you put that much weight and tension on your hips like you do with the hip abduction machines?? You clearly don’t train in Jiu Jitsu.

  • Look
    If you had
    One workout
    Or one cervical spine
    To get all the gains you ever wanted
    In one moment
    Would you capture it
    Or just let it slip

  • Um that was 6 touch downs in a single game at Polk High. Before God blessed me with my dodge, the dream career of selling women’s shoes, a lazy dog, a lazy son, a ditz for a dtr, and a wife that only Satan could love Peg!!!! #NoMaam��

  • It’s the middle of the night and I felt really hungry, so I went down to grab something convenient to eat. There were baby carrots in the fridge and they were convenient.

    I’m surprised I found something healthy and convenient. I still hate the taste the carrots, but I am now satisfied.

  • Leg extension?.hamstring curl…?..I don’t know about those one but I have been doing them for a long time now, should I quit right now?

  • I have been steadily training on wrestler’s and front bridges for a couple of years now, but I have watched two videos of you explaining why you consider them to be harmful. Now I am wondering if I should abandon them in favor of something just as productive but less harmful. Neck training has become and indispensable part of my training regimen, but I am interested in swapping out the bridging for something else now.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…


  • I’m not trying to hear that bad press about the neck bridge though. I’ve been practising it for 6+ months with both hands placed around the brow/temple to support my posture. I haven’t had any signs of pain or stress from the exercise, I’ve noticed improved flexibility and considerable muscle gain. Could be a better exercise for me, a 140lb dude with a big head, compared to someone with a lot more weight pressing into their neck.

    “A monkey f***ing a football.” Man that’s some comedic gold.

  • A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy:

  • But the crunch machine is the only thing that develops my abs….. Nothing else works….. I’m officialy ruined after watching this����

  • you have a good body and some good knowledge but the good coach doesn’t say don’t do this or that…. any good coach (trainer ) knows that for each person works differently and a good trainer doesn’t say DONT! says avoid! and there is big difference between 2

  • Whoaaaa…!!
    7:35… Wtf was that…!! Seriously..??!!
    I cant even imagine somebody could rape that exercise in such a brutal manner…

  • Due to lack of knowledge, I was doing all these bad exercises and I got 2 herniated discs and another worst injury called “spondylolysis”. Please listen to this guy to avoid any injuries like me!

  • You had me at the intro. Best. Ever. �� �� And brought it all home with killer info. THANK YOU for laying it all out so clearly for us! ����������������
    I immediately swapped out a bunch of components in my workout routine, and added in new ones, as per your recommendation. ✔️

  • Would have been nice to know how much damage our FBall coaches and strength staff were doing to our shoulders with the back press.

  • I wish people would read comments and realize the comment they make trying to be funny has been done about 30k times already….we get it Jeff says you’re doing (insert random thing) wrong, (insert random thing) is killing your gains, and omg he has a leg extension machine in his gym….hilarious

  • ok here I go
    I`m 55, almost 56 been training since 81 fit and strong.. until one month ago i had been out on my bike, off road BMXing yes BMX its great no gears when you cant get up a hill get off push but anyway thats a whole different was the evening about 9.30 as always didnt think I had done enough, you know what I mean that thing that tells you that SO I thought hand stand pushups I as always good at them and hadnt done them for ages, straight up into position and I immediately felt bad and collasped I dialled 999 and made a fateful entry in my diary which still gives me shivers

    “my legs have gone”

    diagnosis: vascula stroke.

    fast forward 10 days discarged from hospital feel fine.. but this is the longest I have not trained about 2 months
    this is the extreme version plus consenquences of `bad exercises, thank you Ryan`

  • Most overrated and terrible exercise for muscle growth, is without a doubt high cable curls/supermans.. Unnatural position, doesn’t hit the muscle properly, extremely bad for shoulders… Besides looking like a complete doucher while you do them.. You can adapt the exercise to be beneficial, but as it’s commonly done.. Complete garbage.

  • I used to do only sit-ups for my abs. Now I’m 15 with a fracture in my lower spine, called spondilolisis. I’m not sure if it was directly caused by sit-ups, but I would definitely recommend listening to this guy.

  • Side bends for obliques I do not do. I side bend for my lower back. I have a back injury from military service. A P.T told me to do side bends since froward bend aggravates my back. Is he correct?

  • I am 65 and started working out at 18 years of age. I am convinced you are the right individual to take all of us towards an injury free workout Thank you

  • Holy guacamole! I admit it’s been a while since I’ve been on your channel, but last time I was here you were just celebrating 4mil subscribers… now you’re up and over 10!! Congratulations!!!

  • I’m down with all of this except for the abductor / adductor, which I have started using in an attempt to stop my knees wobbling inwards (even if just a little bit) during squats. But perhaps bands would be better, or maybe the lying side leg raises.

  • When I first started doing barbell squats & bench press, I DID use the Smith Machine to get used to the motion before “graduating” to regular squats & bench press. Plus the gym I was at back then (PF) didn’t have many options for barbell work, but once I changed gyms, I focused in getting out of the Smith.

  • A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy:

  • I’m 50. Still training… all this information is smack on. AVOID all these exercises. And throw in L-Flys (light) for your Rotator cuffs. Especially if you Bench Press. This is a brilliant YouTube channel.

  • I tried doing the bench pressing using the smith machine and did not like it so I stopped doing it and do bench pressing free weight. I would love to see a video on curls that’s quite a few people don’t do it properly

  • Guys im 16 but holy sh** i could not help but laugh at some of these t
    Sh**s 2:03 4:50 and 10:48 last but not least 6:23 ������i cant lmao

  • I would add skullcrushers! Ironic how an exercise that could damage your brain is so precipitous that it is only performed by those who don’t seem to have one…
    Use dumbbells. Please.

  • Heh, I’ve been doing atleast 50 situps 6 days per week for roughly 3 years now, increasing the amount slowly. Two months ago I started doing 200 per day. How nice to learn that I essentially did my body more harm than good.

  • Just can’t have enough of your videos. Real knowledge No ads No bullshit. Just pure knowledge. And by the way I used to do almost all of them when I used to hit the gym. So this was really an eye opener. Thank you so much

  • Basically all twist exercise and internal shoulder rotation exercises are bad and half the stuff you do in the gym, I think this is only if you do it for a long period of time with heavy weights though. thoughts?

  • i agree flat bench absolutely sucks. every time i do it more than once a month for anything over 1.25ish x my bodyweight, i get shoulder problems, where as i can do declines and inclines and dips 3 x a week and no problems.

  • NEW “FAST ACTION” Q&A After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • He’s assuming that you’ll have bad form and therefore, you should not do the barbell bench press. Shouldn’t that motivate us to do it even more then, and improve our form. You can flare out your elbows and recruit more pec muscles, or you can keep your elbows close and recruit more more deltoids. This is according to Strength Training Anatomy by Delavier.

  • Most physiotherapists will tell you to avoid ANY type of crunches and/or sit-ups, full stop. The pressures that crunches cause on lower discs were measured in several studies, and can go as high as thousands of Newtons. By doing this repeatedly anyone would significantly increase the risk of a disc herniation. Guaranteed? No, but you’d just be playing Russian roulette with your spine, whereby perhaps 40% might lose the gamble and eventually run into serious back problems over time. There’s no way to know in advance if you’re in the lucky 60%. Why even take the risk if there are so many alternatives exercise options which do not carry same potential for permanent, irreversible lumbar spine damage?

  • Dumbell fly on bench is suggested as one of the best exercise by ARNOLD in one of his don’t give that fucking advice from your sulcking girly figure

  • 100% true bro. I have experienced most of these stupid workouts, and has done the damage in my body. Making U r body to move in a way that its not meant to move is harmful. Its simple sense.

  • Overall I like the video (didn’t know about those adductor machines being bad) but I kinda disagree on the Smith machine.

    I think they can be useful, especially when learning or working out without a spotter. I learned squats on them, with a trainer making sure my form was right, and he says I have great form. I just watched a video I took from Saturday and it looks good to me. Surely better than that horrible vertical form the guy was doing in the video.

    That being said I’m looking forward to doing them with a regular barbell soon.

  • The flat bench press is a great move for power, general strength and athleticism
    But if your only goal is muscle growth you better alternatives

  • So what do you do instead? Haha I literally woke up with level 4 pain in my lower back and thinking its sciatica (L5 is a cracked tailbone I had or stitches on the arch of my foot). Would swimming be a good alternative? Like breastroke? I’m an absolute beginner at exercises except for 7 yrs as a child gymnast Im sure my core strength will be a killer again After my foot injury my podiatrist was surprised my core was so strong even after 15yrs haha

  • As someone new to working out & getting gains; thank you!! That tip on the bench dip is huge for me, I’ve been doing lots of those. Keep these coming!

  • I can vouch for the damage sit ups can cause….I ended up with a herniated disc in 1986 after going to the gym to ‘get fit’….took years to get right.

  • A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy:

  • Crunches I would say are absolutely safe and theraputic. I will agree, however, that rotational movement are detremental. Not only rotation, but unilateral movements and unilateral isometric contractions using weights are a huge no.

  • Oh.My.God. Thank goodness I’m a lazy weight lifter!! I am fairly safe with core stuff (opera singer so can’t overdo), but I’ve done the shoulder twisting and the windmills. I’ll go looking for exercises I should do to keep strong, but not stiff!

  • Is Custokebon Secrets effective to lost crazy amounts of weight? I have read many good stuff about Custokebon Secrets (just search it on google).

  • All great information! I won’t deny it, I either have done or attempted all of these once upon a time, it’s great that they are brought to light that way those of us who have not yet been injured by these hopefully will not be in the future, and those who already have, hopefully they do not receive further injuries.

  • What are some ways to lost a ton of weight? I read lots of good opinions on the net about how exactly Custokebon Secrets will help you lost lots of weight. Has anybody tried this popular fat burn diet plan?

  • dude my mouth drop when i saw the exercise at 6:54 lower back injuries “serious damage he saids” that girl legs are really working out

  • For professionnal acrobats, we do a lot of forward flexion with rotational movement, not the same exercises though. For example, crunches with legs extended to the ceiling, reaching contralateral hand to foot, or hanging from a bar with arms over head (hands anatomically, palms forward) and doing toe touches to the bar lateral our hands (on each side of the pinky, not inbetween the thumbs). What is your stance on some of the extreme movements we have to condition as acrobats? Although, I can say confidently that I have not done the vast majority of these workouts and the ones I have done, I do not do anymore.

  • Man, how has every athlete or gym rat not completely wrecked their bodies? So many “trainers” recommend these things and some look pretty cool but apparently I just need to learn how to do more than one pull-up per workout… Good stuff.

  • Absolutely right. Most of people doing gym have shoulder impingement (including me) and will suffer back pain sciatica or disc at a certain point…

  • What about the stance the snooker player adopt during the game. They bend over with shoulders about 45% to the pelvis and bend 90% from their hips with the head tilted back the furthest they could go.

  • Several years ago, the behind-the-neck pull down cost me over four months of constant excruciating pain and complete inability to workout by injuring my two lower cervical discs and the upper thoracic disc. Don’t do it!

  • I’d have to disagree on the sit ups
    I only do 15 to 3o sit ups a day
    And push ups,side bends, leg lifts
    As long as I don’t kill it, just do a handful
    No problem

  • Great video, I personally agree with the mass majority of the video. I am surprised that leg extension were not in the top 10. As it has been proven for years they put tons of bad tension on the knees and create imbalances / disfunction in the legs. Lastly squatting full range and to parallel is great. In the video the full range squat barely broke parallel and the parallel squat demonstrated was about 4 inches above parallel. Getting the femur parallel to the ground is a parallel squat and in the video was only demonstrated as full squat. Lesson squat to parallel or slightly under.

  • Seeing that first exercise reminds me of the modern golf swing that restricts hip movement. This video proves that the modern restricted hip movement golf swing is bad for the back. Let the hips move with the spine you will hit it longer and safer.

  • Luckily I dont really use machines, I’ll use the smith machine occasionally but the machines I typically stay away from. I hurt my lower back once and I am not sure which machine it was but I am pretty sure it was the leg press.

  • What about the skin the cat exercise? Isn’t that putting a lot of stress on the shoulders? I like to do it to warm up my rotator cuff but should I continue?

  • Should your hands be turned out for the cobra pushups too like the dips? Or is it not necessary because of different positioning / angles?

  • A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy:

  • Planks world record being 8 hours isn’t really a valid point. The record for hanging on a bar is over 2 hours does that mean that one hand hangs are easy? Of course not.

  • I always learn a lot from Jeff’s videos… and then I read the comments to get some entertainment a lot of smartassess on here LOL thanks for laughs guys! keep it up:D

  • So on all martial arts people do sit ups and ive never seen someone to have spine problems, also you said you cant feel good abs activation… I feel the most ab activation from sit ups and thankfully to sit ups i had six packs.

  • I don’t go heavy on flat bench, I’ll do 135lb warm up sets with a pause at each rep. I use this to warm up for dumbbells sets. May not be right to everyone but I do what works best for me.

  • Aw dang I thought windmills felt so good while doing them, but I’m glad not to do any of the other things ever again. If they feel uncomfortable, it’s most likely bad. And twisting is alway explained to be detoxing your body, but it’s actually harming your spine. What are your guys’ thoughts on mini trampoline workouts?

  • For someone who is limited in terms of time, bench press is the most efficient lift to hit the maximum number of upper body muscle groups in the least amount of time. Is it overrated? Maybe. Should you stop doing it? No.

  • Upright row is such a beast exercise for all ‘bro’y muscles that it will never go away. People will always try to find an alternative version of upright row and keep doing it. An excercise which works delts traps and biceps!!! Who cares about impingement ������

  • wtf i just stumbled onto this channel and after hearing your intro song I was HOOKED you two are def my favorite physical therapists on the internet xD

  • Bang on! You got the info right. It’s good to rehash the bad stuff. As a trainer I help folks with their rehab from lack of knowledge at the gym. Thanks. ��

  • Ahahahaha! Floor Fu*kers! LOL Sorry, but that’s a hilarious, but a very adequate, description of what they actually are. LOL I see more women doing them though. Kills your back doing them that way too.

  • I am 47 years old and i like kitesurfing.What is your opinion about this exercise?The sport is new and we don’t know nothing about the reactios on our body!

  • People always neglect scientists and they get injured then they run to them for medical help, then they get better then they hurt themselves again and the cycle repeat, i do resistance training everyday but whatever scientists say i support

  • It’s 2020, let’s get that 15 alternatives and if it’s already made, put it in the description of this video. You guys rock! Keep up the good work!

  • Late to the party here with a question about the behind the neck press and how it somewhat relates to a similar, therapeutic movement you’ve mentioned/shown in other videos where you stand, back to the wall, and keep the arms and hands against the wall pushing them upward. I’ve been doing this with lightweight dumbbells (think 10 or 15 pounds here) and it feels amazing. It seems like a very natural motion that gives that bit of stretch mixed with resistance that feels so good when doing certain exercises.
    Don’t want to be doing anything wrong here… just checking to see if dumbbells out to the side, in line with the head and shoulders (or maybe just a hair behind them), is closer to being therapeutic like the back against the wall technique, or closer to being an injury risk like the barbell fully behind the head press.

  • 6:30 just need to carefully regulate your range of motion at the bottom of the triceps dip. don’t let your elbows bend more than 90 degrees and then the angle of the shoulders at the torso can be just as reasonable as with the chest dip. depends on your mobility of course. Even going chest all the way down to the floor in a standard push-up can truly challenge the shoulder’s range of motion….

  • Found you a little ways back started following a herniated my back a few years ago L4, L5. Two different docs told me I needed surgery bullshit I dropped 70 pounds with food intake only no exercise. Should I add threw in 120 mm of water a day as well. Ya ya Big deal I know. Still no surgery it’s still there though need to exercise need to build need a strong core you asked what would you like to see next continue with building a strong core… thanks

  • This is absolutely amazing. One of many I took is when he said “picking up and dropping. ” Remember he is right for his point on size and strength, but not strength and power. Contracting slow is for slow twitch up and down. Not power generation. Again he is right, but not for power.

  • Hi I just subscribed yesterday your videos are very informative I was wondering I’m a big guy I’ve heard all I gotta do is run jog or walk to lose weight yes I know diet to but what’s your suggestion about this I don’t want to harden my abs because the fat won’t leave am I wrong I know my English is not good I’m not from here please help

  • Expert bench presser here I just love the exercise 500 lbs club still today at 53 but is agree most people should never do it I would ass Deadlifting too

  • I agree with mostly all of this except for military press. My shoulders have never felt better since I started military pressing more frequently. Your shoulders were designed to be able to press overhead.

  • Isn’t the upright row integral part of the movement of clean? What is the difference? Why suggest clean and press in the end when you have to make an upright row in the process?

  • 1. Standing Dumbbell Pec Fly
    2. Barbell Upright Row
    3. Behind The Neck Lat Pulldown
    4. Behind The Neck Shoulder Press
    5. Kipping Pull Up
    6. Stability Ball Chest Press
    7. Rolling Shrugs
    8. Half Squats
    9. Good Mornings
    10. Smith Machine Bench Press

  • this may be the beast youtube video i have EVER seen. thank you for your time and your life’s work dedicated to improving people’s fitness and mobility.

  • Hi, I’m a Physical Medicine & Rehab/Pain doc in LA and I love your videos (and your theme song!). I wish there was more content on the internet like what you’re creating: good, basic, universally entertaining physical and medical knowledge. I’d love to collaborate on a “15 Alternatives” video and have you guys fact check some of the exercises I prescribe to pretty much all of my patients. Also I would love any advice you have about starting a channel about function from a medical perspective. I hope you reach out to me, and keep up the great work!

  • I never new that the bench mattered anymore like it did in the 80s. I have not flat benched seriously since 1994.
    I was more interested in lower body movements and continue those today.

  • Most of this I knew already but good video overall. BTW, don’t appreciate the slam of OTs. Keep it civil within the therapy community plz!

  • For beginner, it’s better to use the locked out machines over free weight since most beginner doesn’t have enough muscles for stability, resulting in incorrect workout forms. Bad form results in potential injury and decrease in efficiency.

  • A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy:

  • Bench press… been saying that for years.. im a personal trainer for twelve year now. Agree with you all the way. Love your videos bro!!

  • Sorry bro i saw you comment on one of your videos 8 years ago saying you was just over 100 lbs as an adult?! Like 48 kg? Is that really true? How tall are you if you dont mind me asking?

  • Yeah, do clean and presses and snatches…everyone has the time and dedication to build up a healthy range of motion at all of their joints and neural pathways for a VERY complex set of compact exercises just to work out their traps, right…right?! Also useless and bad for you,not the same thing. People do a lot of these things because they are EFFECTIVE and yes leg raises and curls,speaking from personal experience,do translate into squats and deadlifts. They won’t magically make you squat if you can’t already do it but they can make you stronger when there is a strength imbalance that limits your PR. Are there are other ways do achieve the same results. Yes. But sometimes you need a quick fix. Anyway…all good advice, if you’re an 8yo Chinese kid off to a sport university,but a lot of people start in their mid to late 20s and guess what, their myoskeletal system, not the picture of health. They can still get better and A LOT stronger but they don’t have 10 years and youth on their side to do it.

  • I just finished watching this video. Some of the things he mentioned, I concur with, I,e, Behind The Neck Press. Though, In my opinion, you do need to incorporate some Machine Weights. Considering that I do have a Bad Lower Back (Not from weight lifting), I stay away from The Lunges and some of The Free weight exercises that would involve The Back. Regardless of what Routine you might do, it still comes down to form and safety.

  • The quads one I actually do it by putting weights on my ankles and lift my leg starting at 45°. It honestly fixed my pathellofemoral syndrome. The triceps one I can confirm it’s very likely it caused the shoulder pains I have now

  • all i hear and see are “dont do this, dont do that, this is a problem, this is the worst..” I mean, this dude dont offer any facts, reports or statistics at all to give proof to why hes not talking out of his ass. So all this video shows off, is this persons subjective opinions and no basis or facts.

  • Just being honest this fellow has a small chest. His chest is not proportionate to his shoulders and arms. Figured I would point out the obvious at the right time.

  • Not the best advice. Your body is very receptive to adapting to exercise and can handle loads efficiently. In fact, people like these individuals laying on the narrative that if you do certain exercises, you will have pain, is exactly why people are afraid of moving which leads to inactivity and weakness. It’s nearly impossible to prove that a certain exercise will lead to pain or injury, rather it’s more of an issue of proper loading.

  • Push-up question:
    When I was a kid, my Taekwondo instructor taught me to do knuckle push-ups. They were supposed to increase the range of the push-up, toughen my knuckles and correct my punch alignment to avoid injury. The idea was to keep the proximal phalanges of the index and middle finger in contact with the floor during the pushup. Out of habit, I have been doing these for over 35 years. Is this a bad idea?

  • Love the knowledge and applying it my self. Seeing results. And love that New NEW Intro! Hahahahahaha. Thanks Jeff and team for years of great service.

  • Huge thanks to You… I have been Doing Sit Ups Wrong from past one week and felt the Pain In lower Back.
    But After Viewing Your Video I found my flaw. I will Surely Go for Crunches from today only. ��������

  • 1 0:36 bench dip bad form; do 1:37 cobra pushup instead
    2 1:10 standard planks; 2:40 see other video for options
    3 3:08 hurdler’s stretch bad form; 4:09 variation or 4:17 wall stretch instead
    4 5:05 neck bridge; 5:57 use your hands instead
    5 6:24 kipping pull up; 6:54 normal pull up instead
    6 7:18 scorpion stretch; 8:05 thoracic bar rotation
    7 8:46 sissy squat; 10:01 pistol squat
    8 10:45 pushup poor form; 11:29 good form

  • I did so many push ups already only to find out I could have done better. Thank you ATHLEAN-X. I kind of wish I knew this channel before I started working out. At least now I know. ��

  • I really don’t know what doctors with more knowledge say about all this as these folks are just as youtuber as others. What about people who live in other parts of the world, what about stress, and other issues, what about reviews of other people on YouTube videos regarding exercises, what about gyms all over the United States and their reputation. Confining health issues by focusing only on the physical motions is not a complete science. Their opinions are based on one segment of medical science, and top of that rigidly discarding other fields and calling them fakers and wrong doers looks fishy to me. Now what other YouTubers say about my comments, we’ll see!

  • Those ab machines, I started doing them for the first time, within the first couple weeks of doing them my abs started cramping so bad… after that any time I tried to work out abs at all they would cramp so painfully it would end my workout. It took me a year to fully recover and only now am I able to work out my abs but I still am a little nervous about that lock up.

  • I agree man. Every time I do flat bench.. I get basically nowhere with my chest. I get much much better muscle contraction and results ever since I switched to a seated chest press. I don’t look cool doing it but fuck it. That’s not what it’s about. I need results.

  • What about the exercise “swiss army Knife”?
    like shown here:
    Is this bad for your spine too?

  • I have 1st hand experience on how bad barbell press behind the neck can mess you up. GREAT VIDEO and great call on all 10 examples.

  • Your vids are awesome and your workouts are humbling… I’m so used to mostly conventional lifts and your methods add a challenge that I haven’t felt in a while!

  • I regularly do the behind the neck pulldown for the back of my shoulders. It doesn’t hurt me at all. I do more reps with less weight though.

  • about the dumbbell side bends…they say that they also work your inner obliques so can you give us some innner oblique exercises to replace it with?

  • This guy is the man! Straight shooter no bullshit blah blah blah, he gets after it, makes solid points and calls out the bullshit we’ve all heard from so called “gym rats” and ” diet experts/nutritionists ” fuck that, listening to thus guy from thus point on! Every video he makes, makes sense! Point blank period!

  • Jeff: don’t do these unsupported flyes
    me: *previous video watched was Arnold Schwarzenegger doing those flyes*: “holy shit, Arnold was wrong!!??” ��

  • Since i reimplented benchpress and fixed my form, my chest has grown better that never before. Beside that benchpress also helped me alot on my overall body strenght. Oh, im 45 years Old and my shoulders never been better ����

  • EMG wouldn’t agree with your opinion on flat bb bench and other made up exercises, being on gear doesn’t make you a wizard, that’s the truth, stop lying to ppl. Flat bench, overhead press, bb back sq/bb front sq, deadlift, stanind straight bb curls dips/ pull ups etc., those are some of the basic exercises. If they have mobility/learn proper tehnique/ put some brain into it, everyone should be doing them. Point simple point blank.

  • concentration curls have a 98% EMG study in your bicep meaning it’s the best bicep curl you can do. Leg extensions also are an amazing exercise no one says it isn’t it has amazing isolation. Everything else I agree on

  • I’ve heard from other experienced lifters and bodybuilders that they don’t flat bench press, but still have big muscles. I’ve noticed that doing flat bench with heavy weight started to hurt shoulder, switched to cables and dumbbells and can lift heavier and have better definition and no shoulder pain

  • A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy:

  • Getting out of ego lifting and focusing on the contraction will result in more growth is so true. I was ego lifting and had a hernia scare. Dropped the weight and feel much stronger and better.

  • yeah i will just keep doing what works for me. the comparing trap bar lifts to dead lifts its stupid and ive never met anyone in 20 years of lifting who cant do a bit more on the trap bar simply because of position. its 100% impossible to achieve the same position on a straight bar. the bench statement doesnt make a whole lot of sense either

  • Saying that the bench press is overrated because people fuck it up is like saying cars are overrated because people suck at driving. While I agree that no single exercise is necessary for muscle growth, at least critique the exercise on its own merits. If someone enjoys the flat bench press and knows how to have good form, there’s no reason for them to switch to another variation.

  • I laughed so bad at the priest saying WHY lmao I’m glad even Jeff condemns kipping pull ups. Crossfit completely ruined such an amazing exercise.

  • I always hate when we people ask me how much do you bench. I always answer one of these two options “Who gives a shit” or “Don’t know. Never tried”.

  • Thank you! I’ve done Russian Twists periodically, but will rethink that, now. What are your thougths on: 1) TRX standing side flexions (similar to the standing side bends)? and 2) Side crunches laying on the BOSU with feet staggered against wall, then small side crunch with no twist? Thanks!

  • I damaged my knee putting weights, just the way you are explaining…I am really bad, now what I can do to reverse the damage,..please answer me, I am in pain because of it. Thanks

  • I learned these were horrible exercises, after years of AAU and collegiate hurdles. I had a hernia repair, at 32. All from overtraining and wrongful exercises

  • I been doing kind of upper cuts with my dumbbells while standing 4-5 sets of 20 and my bicep is twice the size with the exercise if I don’t do it I don’t get a decent pump at all anymore,no injury’s after 6 months

  • Do you have any recommendations on how to do push ups if you’re fat. It’s impossible for me to do them correct because my gut is always on the ground. I’m doing girl ones from the knees to try and get started.. thoughts?

  • Can you guys recommend a physical therapy table? �� i have been searching like crazy to no avail, they either are poorly made or WAY too expensive
    Being home during covid has made me realize what a great investment one would be while i work on my P.T

  • 30 years ago I was taught about stabilizer muscles and since then only use free weights. I don’t understand why those complicated machines still exist.

  • What about clap pushups? They’re more controlled than the flailing ones but still have the explosiveness. The normal releasing one’s just aren’t cutting it for me.

  • As most of the new generation does not do sports, this problem will solve itself. ok, other problems will replace the inactivity……..

  • In school these were the common PE class exercises…it been many years since then…probably had a LOT to do with why my back is so frucked up now.
    Very saaaad!

  • What is the best product or brand to lost crazy amounts of fat? I read loads of great opinions on the net about how Custokebon Secrets will help you lost a ton of fat. Has anybody tested out this popular lose weight secrets?

  • I saw those flying pushups on tik tik and I thought I can do it. But as I am on this fitness I am hopping I mater the flight in six months. Smart1one2020

  • A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy:

  • I love bench, all my chest growth came from heavy flats. But I dig what he is saying, my gym partner hates them, uses dumbbells and gets good growth. It probably depends of the person.

  • Thankyou so much for going over the back extension. I was a trainer for 18 years and always taught my clients that way.. that’s one of the most mis-performed exercises in all gyms no matter where u go ��������

  • Saying a flat bench is a bad exercise just because some people don’t know proper technique is foolish and bad advice. How about just teaching better form on your channel? Yeah, I’ll be “that guy” in your comments. The flat bench has been responsible for building strong upper bodies for decades upon decades. Using the old “ego lifter” catchphrase, to shame your viewers who disagree is just a cheap tactic to get fewer voices of dissent.

  • 7:10 3 years ago I used to do 3 sets of 100 situps 100 crunches 100 heel touches one set in the morning,two pm, afternoon without rest days to get abs all I got is a long term spine/back pain even now I still get that pain in some places. So yeah don’t do that

  • 100% wish someone would have shown me this on bench press years ago! I’ve had 2 pec tears, and I didn’t surgically repair the last one. While benching, my pec hurts even on 135 warmups. A few months ago I came across an article about bench press not being necessary at all… so I stopped doing them and started focusing on incline instead. 3 months later, I’m almost able to incline what I was flat benching and no pain at all! Definitely stop doing bench presses. Just not worth the risk of injury.

  • Good old YouTube profiling brought this into my orbit. I love the accent, and the cheekiness. Looking forward to watching a lot more.

  • I can’t stop watching your videos.
    Thank you for sharing your extensive knowledge.
    Do you have a video for
    Smartphone Neck?
    Slouching Computer Shoulders?

  • Flat bench is risky because people can’t help but max out on it too often. However, Alternate DB curls work great for me, and all top bodybuilders have done it and still do it because it’s a basic exercise that works. Maybe the one second of rest between reps has a benefit. Alternate DB curls is also a safe exercise. I don’t know man. These videos seems a bit emotional.

  • Not surprised at all by your #10 spot as it has all the negative effects that you mentioned and more. You don’t develop the proper movement pattern, which negatively affects the development of the primary muscles being targeted as well as the secondary muscles & stabilizers. That machine has its benefits for specific uses, but bench press is definitely not one of them.

    Solid video, glad to see there are some other fitness channels on YouTube focused on providing quality info in a sea of mostly misinformation and self indulgent content. From one fitness pro to another, keep up the great work!

  • Hey hey.. I recommend you guys to buy his mobility program.. Its very well structured program that allow beginners like me to get some mobility to do other calisthenic training.. Awesome!!

  • Thank you so much for these improvements. Since COVID I’ve been limited with equipment and weights. Swapping out these exercises and doing slower reps with the lower weight I have available I can definitely notice the difference! Loving the content, definitely subscribing.

  • So it’s not so much that the exercise is wrong, but the way it’s done and if our body is not prepared for it, that will cause injury

  • Controversy? You’re saying dumb shit and getting called out for it by fellas a lot more experienced and intelligent than you little feller.

  • If you need more reason for why the Good Morning is a dangerous exercise: improper form while doing them is how Bruce Lee broke his back (not in a fight as legend would have it).

  • With covid 19, my gym has been closed since March and will probably stay closed for another few months. I really wish you would do some videos that don’t involve gym equipment. Although you video are informative, they are actually useless to those of us who can no longer get to the gym.

  • What a joke! Your body is build for movments in different positions. If you workout correctly, these excersises are not bad for you! Sure there is other “better” excersises you can do if you got isssues. It sound like Bob and Brad are 100 years old. By this logic you should live your life like a robot, never bend your back and be as stiff as you can..

  • thank you for the great and helpful videos as always, i would like to add sit ups and abs machines to the list they are not safe for the lower back

  • What do I do for weights then? I’m a beginner? A chick though. I don’t trust fake ass PT and especially those ones who also sell MLMs

  • My husband is an old school weight lifter. I have told him some of his techniques are outdated! I have shared with him. Thanks for great video!

  • Good advice on the trap bar but sadly at this moment everyone in thar Army is trying to purchase one cause the 1st event in the Army’s new ACFT is a deadlift using Trap bar.

  • Yo so recently I got a workout bench and it had a pull thingy and I pull handles and it lifts the chair forwards, but my hands go behind my back. Is that bad?

  • Excerises 1,2, and 7 have already caused me damage to my left shoulder. In fact I even fell less strength in my left shoulder to the point where I don’t even free-weight bench press even more. I almost think if I go to the doctor he may tell me I’ll need to have surgery Because my left shoulder has been feeling this discomfort for atlesst 5 months now. I’ve had problems with my shoulders in the past and I even had a surgery performed on my right side to repair torn ligaments back in 2004.. I’ll probably just keep doing lightweight shoulder exercises because the healing process after surgery is long and frustrating. Who knows, may change my mind. But for now, Naahh..��

  • Surprisingly enough I’ve been working out at the gym for almost 3 years come March and I have yet to see anyone ego lifting and looking stupid in the process lol

  • I blew out two discs doing those sit-ups on a weight bench with my feet wrapped under the leg lift contraption. Been suffering bc of it for twenty years. Wish I’d had this advice back then.

  • I found the rolling dumbbell shrugs help to build a strong mind of muscle connection with my traps, it should be noted that I did it it with extremely light weight (20-25 reps)

  • Sorry actually had to unsubcsibe after watching this, the Upright row is a tremendous exercise for not only building the side Delts but also the Traps and rear Delts AND Bisceps. The issue with it is that people grip the bar too close to the middle and also bring the bar up too far past parallel with shoulders. Also most use too much weight. If done correctly it can completely replace laterial raises and is a much more accurate exercise to progressively overload.