As a Trainer, when I select exercises for myself and clients I’m always considering the “Risk v Reward” Ratio.
There are SO many exercises to choose from which train similar movements and muscle groups but some are smarter choices than others depending on a few factors.
- Almost every exercise offers at least some benefit, but some carry a greater risk of injury than they offer a benefit.
- Everyone is at a different level of experience, fitness, ability and age which influences exercise selection.
- Everybody has slightly different goals and we all have areas in which we are stronger and some which we are weaker.
- Everyone has different genetics.
** As a disclaimer of sorts, I’m not suggesting that any of the following exercises are “bad” (apart from the first one) or that they should be avoided necessarily, but rather that there are better alternatives which offer greater reward and less risk of injury.
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1) – Barbell Upright Rows
This is one common exercise which I struggle to see a purpose in performing. The movement pattern literally scrapes your rotator cuff in your shoulder every time you perform it and over time inevitably leads to full tears.
There some are modifications and other rowing exercises which are far superior and can actually reduce shoulder discomfort and your risk of injury.
The High Pull is a much better alternative which can look similar to an upright row. By keeping the load close to your body, your elbows below your hands and your shoulders maintained in a neutral position (by engaging your lats and chest muscles) it is a much safer and beneficial alternative.
BETTER ALTERNATIVES: Sumo Deadlift High Pulls, Ring Rows, TRX Rows, Inverted Rows, Dumbbell Neutral Grip Incline Rows, Dumbbell Bent Over Rows
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2) – Leg Press & Leg Extensions
While both of these target our legs and specifically our quads, there are much better alternatives. Leg Presses may have their place for rehabilitation as do Leg Extensions, but they carry their own problems.
Unless you set up the Leg Press absolutely flawless, especially your foot placement, your knee joints are going to have excessive sheer force placed upon them which doesn’t bode well for your cartilage or ligaments in the long term.
The other common problem with leg press is the rounding of the lower back in an effort to gain a greater range of motion. This causes our lumbar to lose stability and our discs are placed under unnecessary pressure while under load.
Leg Extensions are sure to give you a burning sensation in your quads at the front of your legs, but it is also responsible for placing highly compressive forces through your knee joints.
There are better alternatives to both of these exercises below which are easier to scale, set up and offer more reward and less injury risk.
BETTER ALTERNATIVES: Goblet Squat, Back Squat, Front Squat, Lunges, Bulgarian Split Squats, Step Ups
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3) – Dumbbell Side Lateral Raises
This is another exercise which again derives definite benefits but also puts our shoulders at unnecessary risk, especially when there are so many great tweaks and alternatives which make for much better options.
In order to train our shoulders, we need to ensure that our strength matches our stability. If our shoulders aren’t stable in the socket when we move them, it will lead to irritation (impingement) and we won’t even be able to dress ourselves never mind exercise.
In order to train any of our muscles effectively, we need to overload them. However, when we try to apply this principle to Dumbbell Side Lateral Raises, our quest for muscle overload can lead us to jeopardise the stability of our shoulder.
The alternatives below are great ways to train our shoulders while minimising our risk of injury (impingement).
BETTER ALTERNATIVES: Arnold Press, Neutral Grip Kneeling Shoulder Press, Neutral Grip Incline Dumbbell Press
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4) – Barbell Bench Press
The Barbell Bench Press is an ultimate test of strength for most guys but that doesn’t mean it’s the right exercise for the majority of people or a good test of strength.
For many people, the Barbell Bench Press can be problematic because the bar can’t move around us and we can’t rotate our grip on the bar.
As we seek to overload our muscles by pressing a weight heavy, this can lead to irritation (impingement) in our shoulders if we don’t have the required posture, shoulder stability or if genetically we have less room inside our shoulder capsule.
Some better alternatives are listed below which tend to be much kinder on your shoulder joints and allow you to overload your chest, triceps and shoulders more safely.
BETTER ALTERNATIVES: Dumbbell Bench Press, Neutral Grip Push Ups, Wall Push Ups
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5) – Fast Bicycles, Russian Twists & Side Bends
As a rule of thumb our spine does not enjoy sudden twisting movements. This means that any of the above exercises should only be done slowly and always with control.
In fact, this goes for just every core exercise. If we lack proper core tension it’s a recipe for injury regardless of loading or speed.
The exercises below tend to be easier for most people to do correctly and offer a wider range of benefits in comparison to the drawbacks. They can also be scaled relative to each person’s level and ability.
BETTER ALTERNATIVES: Deadbug, Scissors, or Hanging Side Raises
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6) – Dumbbell Flyes
Many consider Dumbbell Flyes to be a “must” in order to train the chest effectively but don’t realise how ineffective it truly is never mind the injury risk it incurs.
Simply put, the mechanical disadvantage the Dumbbell Flye puts us at while under load greatly increases our risk of a pec tear or even worse.
There are many alternatives which offer great bang for your buck, some of which are listed below.
BETTER ALTERNATIVES: Dips, Neutral Grip Dumbbell Bench Press, Cable/Banded Crossovers, Neutral Grip Push Ups,
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7) – Behind the Neck Shoulder Press
One variety of shoulder press which should be avoided by the vast majority of people is the Behind the Neck Shoulder Press. This version of the shoulder press still works our deltoids but the entailing stress and possibility of shoulder irritation (impingement) isn’t worth the risk.
When we elevate our arms with our elbows out wide and under load, it greatly increases our risk of injury.
Maybe you have been doing this exercise for a few years and haven’t felt any ill-effect or discomfort – don’t be fooled. Repeatedly performing this movement under load is a guaranteed way to require shoulder surgery and rehabilitation.
Opt for an alternative below instead and you will dramatically reduce your chances of injury.
BETTER ALTERNATIVES: Arnold Press, Kneeling Dumbbell Shoulder Press, Landmine Press
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8) – Endless Burpees as”Conditioning/Cardio”
No one likes doing Burpees and doing endless amounts of them leads to sloppy form which in turn puts excessive pressure on our lower backs, shoulder stability issues through fatigue and we lose any benefit the exercise offers. Don’t avoid them but don’t do lots of them and call it “cardio.”
Better alternatives are below, all of which enable us to optimise our efforts and sustain a high level for longer.
BETTER ALTERNATIVES: Kettlebell Swings, Rowing, Spin Bike, Running, Aerobic Stepper, Sled Push, Battling Ropes
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9) – Good Mornings
The Good Morning is an exercise which is largely forgotten about now thankfully. The idea of it makes sense but it puts excessive pressure on our lower back despite the possible benefits it may have for our hamstrings and calf muscles.
Instead of simply leaning forward with stiff legs, aim to solidify your hip hinge movement instead. This avoids putting unnecessary pressure on your lower back while stretching and strengthening our hamstrings and glutes. The exercises below offer similar benefits without the risks.
BETTER ALTERNATIVES: Deadlifts, Hip Hinges, Back Extensions, Hip Bridges
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10) – Barbell Shoulder Press
Similar to the Barbell Bench Press, this pressing variation doesn’t allow us to rotate our grip throughout the movement and the bar doesn’t bend around us.
For many people this can lead to irritation (impingement) in our shoulders due to postural issues, genetic limitations or shoulder instability.
Much better alternatives are listed below which account for all of these differences yet still allow for us to work our shoulders effectively.
BETTER ALTERNATIVES: Kneeling Dumbbell Shoulder Press, Landmine Press, Arnold Press, Bottoms Up Press
If you want strong muscles while reducing your risk of injury, select any of these alternative exercises. Long term, your joints will thank you.