Exercise 1: Dumbbell Bench Press
The dumbbell bench press is one of the most common exercise to perform at the gym. But it’s not only harmful to your health but also to your shoulders and back muscles. There are many reasons why you shouldn’t do this exercise.
It’s Dangerous Exercise:
You’re probably thinking, “But I’ve been doing it for years!” And you’d be right! However, there are some things that could cause problems with this exercise. If you have any sort of shoulder issues or if you have ever had back pain from performing this exercise then don’t even think about trying it. Also, if you suffer from back problems then don’t try it either because the weight will definitely hurt your back.
It’s Not Healthy:
If you want to get rid of belly fat then you’ll need to eat less calories than usual. That means that you should cut down on the amount of food that you consume daily. So, if you’re going to do dumbbell bench presses then it would be better if you stick with other exercises like push ups and squats instead. These two exercises are much healthier for your body and they won’t lead to any negative effects.
Exercise 2: Kipping Pull-Ups
Kipping pull-ups are a popular choice amongst most people at the gym because it’s fun and you get to swing your body back and forth in the air like a ragdoll. However, kipping pull-ups can cause you to suffer from shoulder injuries in the future as well as other health issues.
Kipping pull-ups consist of jumping up to grab the bar and then swinging your body back and forth in order to get your body to a point where your chin is above the bar. Although this might seem like a fun way to perform the exercise, it can result in many serious injuries such as shoulder pain, rotator cuff tears, and even shoulder dislocation. In addition to the shoulder injuries, kipping pull-ups can also tear your intercostal muscles which are located between your ribs. This is very painful and will keep you from being able to perform any sort of physical activity for several weeks.
It’s Not Healthy:
If you suffer from any joint problems such as arthritis then this movement can cause your hands to swell up and become stiff and immobile due to the repetitive movements involved with this exercise. If you still want to perform pull-ups then you should try the straight-arm version of this exercise instead. This will eliminate the swinging motion that causes most of the problems with this exercise.
Exercise 3: Barbell Curls
Most people think that barbell curls are a great way to get big biceps but they couldn’t be more wrong. You should never perform this exercise because it can cause major damage to your wrist and forearm area.
When you perform this exercise, you put a lot of pressure on your wrists and forearms as they support the weight of the dumbbells. This can lead to major wrist and forearm injuries such as tendon damage. Not only that, but it can also cause problems with your carpal tunnel in your wrists as well. Carpal tunnel is a very common problem amongst people who perform a lot of physical activity such as guitar and drum playing.
If you want to get big biceps then you’re better off performing exercises like hammer curls, pushdowns, and preacher curls instead. These exercises will help you to build up your biceps without putting unnecessary stress on your wrists and forearms.
It’s Not Healthy:
It is very important to always protect your wrists and forearms when doing physical exercise because they are prone to many injuries such as Carpal tunnel. In addition to the problems that can occur in your wrists and forearms, barbell curls can also cause pain in your elbows. If you’ve ever had pain or discomfort in your elbow then you probably already know that this can keep you from being able to do any sort of physical activity.
If you really want to put on some size in your biceps then you should perform exercises that won’t result in any sort of pain or discomfort. The less pain and discomfort you have the more you’ll be able to workout and the faster you’ll be able to achieve your goals.
Exercise 4: The Smith Machine
This is possibly the most overused and abused piece of machinery in the gym. People tend to use this machine for every single exercise that they do. This is a problem for several reasons, one of those being that the smith machine is completely useless. You shouldn’t use this machine because it can cause more harm than good.
One of the major problems with the smith machine is the fact that it limits your range of motion. This means that you won’t be able to lift as heavy of weights or perform the exercise with proper form. This can also cause you to put unwanted stress on your joints and key muscles.
In addition to limiting your range of motion, the smith machine also limits how your body is suppose to move when lifting the weight. This can cause a lot of problems with your posture and how you stand. This can also lead to injuries that cause long term problems in your life.
The smith machine is also useless because all of the tension is already provided for you. With free weights you actually have to put in some effort in order to lift the weight off of the rack. This provides a better “feel” for the exercise and it allows you to get more out of your workout.
It’s safer to just use free weights for every single exercise that you do in the gym.
It’s Not Natural:
One of the best things about lifting weights is how it can simulate the types of movements that your body has to go through in real life. For example, if you were training your legs, you would want to perform exercises that would work your quads in a way that is similar to running.
The problem with the smith machine is that your body is in a fixed position while you perform the exercise. This restricts the amount of muscle that you can use and also restricts the amount of force that your body has to exert in order to lift the weight.
This also takes away from the real benefits of strength training. As I’ve stated before, strength training isn’t really about building huge muscles. It’s really about giving yourself better control over your own body. Strength training allows you to control and move your own bodyweight in a more efficient manner. The smith machine takes all of this away from you and just turns into an exercise device.
This is why you should never use the smith machine for any of your exercises. Free weights are much better because they allow your body to move in a more natural motion and it allows you to build up strength throughout your entire body.
The Smith Machine Could Be Dangerous If Used Incorrectly:
As I’ve already mentioned, the smith machine can cause a lot of unwanted stress to your body and lead to major injuries down the road. There’s a reason why every single gym in the world has tons of free weights but only a few smith machines and that’s because free weights are better for your body.
Sources & references used in this article:
Muscle activation patterns of lower-body musculature among 3 traditional lower-body exercises in trained women by JA Korak, MR Paquette, DK Fuller… – The Journal of …, 2018 – journals.lww.com
3 Ab Exercises Every Man Must Know by HTGAS Pack – returnofkings.com
Trunk muscle activity in healthy subjects during bridging stabilization exercises by VK Stevens, KG Bouche, NN Mahieu… – BMC musculoskeletal …, 2006 – Springer