You are in: Home / Strength Training / 7 Gym Exercises You Need to Avoid

7 Gym Exercises You Need to Avoid

By Mike Howard

For most of my adult life, I've held to the belief that there is no such thing as bad exercises - only bad ways to do good exercises.

You can take the most effective exercises and make them useless and compromising just as you can turn an ineffective exercise into a safe and functional one.

That said, some exercise machines and movements are just flat-out awful.

Here are the "Unlucky 7": exercises where the risks far outweigh the benefits.

Inverted Leg Press:

The angle on most of these machines can cause injury due to the awkward position of the hips and spine.
It is very difficult not to push the lower back into the backrest in this exercise. Doing so places stress on the disc when loaded.
Straightening out the torso (as in a squat) gets full recruitment of the hamstring and butt muscles. The leg press keeps your upper body fixed, which takes this out.

Better Alternative: Squats (barbell or dumbbell)

Smith Machine:

Any way you slice it this machine (AKA "the expensive towel rack") is biomechanically horrendous.

Like any other machine, you have to conform to a fixed movement - which doesn't take the lifters natural mechanics into consideration, and doesn't allow for subtle mechanical adjustments.
This can cause problems in the knees and lower back if used to squat.

Eric Cressey, who is the king of smith machine debunking, gives these 10 good uses for it (hint; none of them include squats or bench presses.

Better Alternative: Any barbell or dumbbell alternative

Back Extension:

This machine promotes putting the back into a forced hyper-extended position.
Combine the undesirable end position with the typical way in which people perform the movement (read fast and jerky) and you risk damaging joints in your spine (facet joints).

Better alternative:On all fours - raising opposite arm/leg simultaneously (birddogs/pointing dogs).

Ab Twist Machine:

Or any exercise whereby your lower body is fixed and your upper body is rotating against great force.

The abdominal muscles are designed to prevent rotation, not encourage it.
Furthermore, your rotation is coming almost exclusively from the lumbar spine - an area that is prone to injury when placed in such a position.

Better alternative: Short range twists with tubing or cable - allowing for some hip movement

Upright Rows:

Due to the grip and the nature of the movement, upright rows place stress on the shoulder joint by causing a bone-on bone collision with every rep.
Eventually, this may lead to rotator cuff tendonitis.

Better Alternative: Lateral dumbbell raises

Shoulder Press Machine:

The positioning and the plane of movement of the arms when pushing above the head is highly individual.
When your grip and movement are locked in one plane of movement, you may be asking for trouble over time.
Having the arms too far in front of you or too far back can place stress on the shoulder joint.

Better Alternative: Dumbbell shoulder presses

Sit Ups (especially on a ball):

Again, the architecture of the big abdominal muscles dictate that it is not meant for big movements as in a full sit-up on the ball.
Further, sit-ups promote an often undesirable flexion of the back (rounding).
In fact the National Institute for Occupational Safety and Health (NIOSH) recommends a limit of 3400 newtons of force to keep the back safe. Sit-ups contribute 3413 newtons.

Better alternative: Short range crunch, tabletops, prayers.

Bottom Line

So while we need to take individual training factors such as; ability, goals and experience into consideration when determining the value of an exercise, I don't think there is much place for any of the above in a safe, yet effective weight training routine.

Print This Page

Vegetables For Lean Muscle Growth? (Diet Blog)
The Beginners Guide: Designing A Strength Training Program (Diet Blog)
Meet Greg, 155 Pounds Down! (DailySpark)
Brad Pitt Gives His Kids Coke for Breakfast! (Diets in Review)

103 Comments

Anne

Can anyone describe the "tabletop" and "prayer" exercise names as better alternatives for sit-ups? I'm always looking for a better ab exercise.

Thanks!

Mike H.

Hi Anne,

I'll see if I can get some pictures up! The tabletop is simply positioning yourself on your forearms and toes and holding the position while keeping all abdominal muscles fired up.

Joanne

Mike

I think the tabletop is better known as 'the plank'.

Mike H.

Yes! I should have clarified this - thanks!

Mike H.

Anne - look for a follow-up post shortly with pictures and descriptions.

Rosemary

There is a very effective pilates move which I'm going to try and describe, but you may need the author to confirm if its safe:

Lie on your back, in a "sitting" position. i.e. lift your legs at a ninety degree angle to your back and bend your knees to a 90 degree angle to your thighs. Cross your ankles.
Lift your upper back and shoulders very slightly off the ground.
Stretch your arms out along your body, and wave them up and down.
If you're doing it right you'll feel the stretch on your abs.

Question about upright rows: Is the same movement OK with a separate dumbbell in each hand, so that the hands can move apart as you bring them up? I'm not sure if that's what's meant by "lateral dumbbell raises".

Mike H.

It would be safer as you are able to manipulate the grip. It may feel a tad awkward, but try bringing the arms up with the thumbs pointed slightly upward. This reduces the bone-on-bone collision seen with a thumbs down-while-lifting-above-shoulder-level type movement.

A lateral raise is different as the arms are outstretched on either side (a "T" position). Bring the arms up only to shoulder level and with palms down or thumbs up.

Kenneth

I have opted to do the upright rows instead of lateral raises due to an injury I got from the raises, so it seems odd that you deem the rows less safe. If I am using a bar that allows a grip at a 45 deg angle is that safer?

Mike H.

Yes - that is another good option. Anything that helps angle the thumbs downward will help. Do what works for you. Let me know how it goes.

SCal

That is a glute/hamstring machine and it is awesome.

The alternative is stiff leg deadlifts and good mornings.

Spectra

I've always preferred free weights to machines, mostly because the free weights are cheaper and I don't have room for all those machines in my home gym. I used to like the Smith machine because it held the barbell steady so I wasn't afraid of dropping it or anything, but I actually found that I got better results by holding dumbbells by my shoulders and doing squats that way.

I always thought doing crunches on the ball were GOOD because they utilized a greater range of motion than the floor crunches. So is it only sit ups on the ball that are bad, or are crunches on the ball just as bad?

Quito

Like Spectra, I concentrate using free weights.

I've had more than one instructor have me do crunches on a ball. i find them nice in isolating the abs from the hip flexors (mine are currently pretty tight).

Mike H.

Yeah, I'm guilty of having put many a client through ball curl-ups. My rationale was the same in that it allowed for a greater range of motion. The more I learned about anatomy, the more I realized that the abdominal muscles were not meant for such large ranges of motion (I credit Dr. Stuart McGill for this realization). Although the rectus abdominis is a large muscle, it is separated by lateral tendons - rendering it more of a stabilizer. It is meant to produce greater power in short ranges of motion.

The other issue of full curl-ups is the extreme flexion of the back.

Studies are inconclusive regarding activation of the core muscles on a stability ball. One study showed greater activiation (21%) while other studies haven't shown much difference. There is reason to belive that increasing stability will also increase spine load, but this doesn't appear to have been studied much.

I think it's alright to perform some exercises on the stability ball, but I would be careful about replacing all of your bench/floor work with the ball.

Quito

I think it's alright to perform some exercises on the stability ball, but I would be careful about replacing all of your bench/floor work with the ball.

Amen! My current instructor is careful about the range of motion on the ball, and i do them only every other week (I also do hip ups, captain's chair, bicycle abs, and bridge).

I do use the back extension, but with great care to avoid hyperextension. It has helped me in inversions in yoga.

Spectra

I used to use the back extension machine a lot, but I stopped using it when someone took it out of the gym. Then I started doing bird dogs and I actually got better results doing those, so that's what I started doing instead.

BobThePeeHole

does doing work out planks make you shorter

Tom ( Curcumin Nutritional Supplement )

Thanks for posting this. I'm relatively new to weight training, and I am always trying to gain knowledge on the subject. I have waisted a great deal of time on useless exercises, and I have done some of these without knowing that they were harmful. I'm wondering the same as Spectra. I was always under the impression that ab exercises were good on the ball because of the greater range of motion. Are there good ab exercises for the ball?

Mike H.

I like short range crunches on the ball - but I use them sparingly. Only move about 6-8" on each rep. Keep in a range that challenges the abdominal area the most.

I think the prayer exercise, the tabletops on the ball and jaknives are good ab exercises when proper form is used.

Emily

Oh wow, this is the first I've heard this list -- I am guilty of doing many of those exercises! Amazing how misinformed we are. I am really glad I read this now before I threw out my back or something worse.

emiglia

This is really helpful. I've noticed a lot of people at my gym using the equipment wrong. Honestly, It's a lot better just to go for a long walk than it is to injure yourself doing exercises you don't understand. One of the best decisions I ever made was to pay for an hour's worth of training at my gym so that I could learn to use the equipment correctly.

That's a bit frightening, actually - most of these exercises were required in gym class at my high school, so I figured they were safe. Guess I'll avoid those machines next time I'm at the gym. Thanks for posting this!

asithi

If I do half of what I've learned from gym class in school, I would seriously injury myself as an adult. I doubt if my gym teachers were properly trained.

lana

That is true at my university. I am going for a degree in kinesiology. A few of the essential courses required for my degree are not required for the students in the Education Stream getting a bachelors of education and minor in kin so they can become a gym teacher. For example they are not required to take "advanced resistance training", or "biomechanics". So that does not surprise me that a lot of the above exercises were mandatory at your school.

Ego

I'm rather curious of your actual credentials or qualifications. Almost all of these machines can easily be used correctly and without putting any negative stress on your joints or tendons. Upright Rows and the Ab Twist Machine are about the only two on the list that should be 100% stayed away from.

Mike H.

Hi Ego,

To address your points;

"Almost all of these machines can easily be used correctly and without putting any negative stress on your joints or tendons."

It is POSSIBLE to do many of these exercises "correctly". Part of my rationale for these particular exercises is that most if not all of them are DIFFICULT if not IMPOSSIBLE to perform safely. Even if you performed say a smith machine squat without problem - sometime down the road you will likely experience a movement pattern overload and subsequent joing stress.

I'll get to the rest of concerns later as I have to run.

Thanks for your comments!

Mike H.

OK - looks like I have a minute or two so I'll try and make my point quickly.

Just checked out your site. What I've suggested doesn't seem to run counter to the cross fit philosophy.

I think the message here is that there is a safer/more effective way to accomplish what you are aiming for.

Perhaps let me know specifically what you disagree with and we can discuss?

In terms of my qualifications, I've been a personal trainer for about 12 years now. I have a diploma in kinesiology and exercise physiology. I am currently a BCRPA registered personal trainer (a provincially-run certification - one which requires 2 practical evaluations, assignments and a 3 hour exam. I am a trainer of fitness leaders through this organization. I have also taught the personal training modules including anatomy and physiology, exercise physiology and muscle physiology. I am also a continuing education provider.

I have held 2 ACE certifications, a coaching certification and a Fitness Planning Specialist
certification (they have all lapsed).

I've had the opportunity to attend many continuing education courses and workshops throughout the years and have learned from some amazing individuals such as;
Stuart McGill, Gray Cook, Tudor Bompa, Michael Boyle, Alex McKechnie, Paul Chek, Len Kravitz and other colleagues. In addition to this, I try and read as much as I can.

Oh, and I saw Tony Little in a restaurant once.

Now, this doesn't make me any more qualified than anyone here to formulate an opinion. Also, education and certification and other accreditation do not necessarily make one knowledgeable. The experience, the commitment to constant learning and the desire to help people succeed are more important than any level of education. Plus, I can't tell you how much I've learned from the people in the diet-blog community.

I'm sure you have a lot of great things to contribute - I hope you continue to offer your opinions.

Spectra

Ha, you saw Tony Little? That's awesome. Did you go up to him and tell him that his Gazelle is a piece of crap? Actually, I don't think I'd have the cajones to do that, but it's so true. Gotta admire his enthusiasm though :)

Mike H.

lol... ok, I made that one up. But even if I did, I don't think I'd have the stones to call his gazelle a piece of crap, lest Tony beat me senseless with his pony tail!

Lana

An athletic therapy prof ordered the gazelle for my school. I am not sure why. In a group study session we ended up not studying just insulting the gazelle the whole time. There is a whole host of things wrong with it. It is a piece of crap. Perhaps that is why this prof ordered it to show us the crap out there.

listerart

I'm with Ego on this -- What are your credentials or qualifications, Mr. Mike Howard? I use most of those machines with great success. You have to listen to your body and not overdo it. Pay attention to your form and what part(s) of your body is actually doing the work in each rep. If you're paying attention and concentrating on doing the exercise correctly, you'll gain positive results safely. I'm speaking from experience here.

I K

The internet is notorious for people posting "dogmas" on weight training and exercise that people end up taking way too seriously. There's a wrong way to do just about every exercise, and maybe that's what your article is getting at. But there is no exercise that you could do in moderate amounts and proper form that will hurt you. The body is excellent at adapting, but only when you do things in moderate amounts. Ever wonder why people who never exercise end up having the most joint problems as opposed to people who do a little bit of exercise (even if they do it wrong). Don't get me wrong, doing really heavy weights on the leg press too often will damage your cartilage. However, by sometimes adding in very low weight/high repetition exercises into your workouts, you'll build up your joints and avoid having knee or hip problems.

I hate preaching dogmas, but if I must do it once:
If you're lifting heavy to get big, throw in high repetition workouts (20 reps per set) once every two weeks to promote cartilage repair and growth. (If you want a good research paper on this, send me an e-mail and I'll send it to you)

I speak from my personal experience in weight lifting and education in anatomy, physiology, and science. I also take from the experience of people who trained me.

Mike H.

I think you touch on some great points! I agree with you.

Maox

Hi! I wouldn't mind reading that paper, actually, could you mail me a copy? I've recently started out weight training and try to read up on as much stuff as possible.

Thanks!

Maox

Humm. My comment got displaced somehow. Oh well..

cari

What do they say - you can't do a wrong thing right! And some of these machines are just downright awful.

Pain Medics

Ok, so what else are the worst exercise machine? do you have more list rather than this?

Mike H.

I think avoiding any machine you can fall asleep on is a good idea! I think machines can have their place, but it should be a small place.

Steve

Adding pic's or examples of the alternative suggestions would be helpful.

Jeff

I didn't think that some of these would be bad. I do know that the smith machine is horrible, but the inverted leg press? or the upright row? Those two I am not sure of, but the rest I can agree with...maybe. But you are the expert, so I concede to your wisdom :)

tommy

In my high school weight lifting class I started using the inverted leg press. I ended up using my lower back like he described in the article. I had to have back surgery at age 18 because I had a herniated disc that pinched off my sciatic nerve.

Ego

Yes, that was due to incorrect form on the machine. Moving down past 90 degrees and therefore causing forced lumbar flexion. The problem isn't the machine it was with the person that instructed you in the use of the machine.

Mike H.

I wouldn't be so hasty in discounting the machine as being a contributor. As I contended in the article, The machine makes it very difficult to maintain proper lumbar spine curves and completely eliminates trunk extention. You can easily go 90 degrees and beyond with a traditional squat whilst maintaining a neutral spine position. Disc herniation is virtually impossible to achieve without forced flexion which is VERY hard to withstand on this machine as the tendency is to push the lower back into the back rest.

Spectra

I used to love the inverted leg press, but I found it was really hard to always keep good form and keep my back in the proper position. I stopped using it in favor of doing weighted squats and lunges and plyometrics because I actually got better results that way.

Quito

The inverted leg press is one of the two exercises that did some damage to me - a small hernia. The other was the seated calf raise machine - which did serious damage to my Achilles tendon.

Mike H.

Hi Jeff!

I think it's important to rememeber that every body is different in terms of tolerance to certain stimuli. I would gather some other opinions, experiment and apply the information to your own personal situation.

All the best!

Jeff

Thanks for the reply Mike.

I have been working on a couple of my own routines as I am trying to finally get rid of the gut, and so far I am doing good.

One thing that this article was good for, in my case anyway, was to help me look at what I was picking for my routine and really stick better to the free weights and then form. I talk to the PFC's at the gym whenever I am not sure if I have to form just right.

More comments: 1 2 3 4