10 Exercises to Avoid in the Gym
Half the battle to a better body is simply getting to the gym. Once you're there, maximize your time by doing effective exercises safely with correct form. Some exercises are best avoided because they are ineffective and can cause injury. However, all of these exercises do have a superior alternative that will give you results. An experienced personal trainer can get you started on a program that will make the most of your time and keep you injury-free.
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Behind-the-Neck Shoulder Press/Behind-the-Neck Lat Pull Down
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Performing shoulder presses behind the neck increases the risk of a rotator cuff injury because the shoulder is placed in a position of stress--externally rotated behind the plane of the body. Getting the bar behind the head requires a great deal of flexibility in the shoulders that most of us don't have, which makes it necessary to crane the neck forward, causing neck strain. Try the shoulder press in front of the body instead.
Because the shoulder is externally rotated behind the plane of the body, the same risk of rotator cuff injury and neck strain occurs with the behind-the-neck lat pull down. Try the lat pull down in front of the body as an alternative.
Adduction/Abduction Machine
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People flock to the adduction and abduction machines in search of thinner thighs. It's too bad that the limited range of motion of these machines works only a small portion of the leg musculature. Make better use of your time by performing lunges or squats to effectively target the entire leg muscle.
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Double Leg Raises for the Lower Back
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The double leg raise is an exercise intended to strengthen the lower back. You must lay on your back and raise both legs at the same time. This places enormous stress on the lower back. Instead, try raising one leg at a time while keeping the other leg bent with the hips and back stable on the floor.
Deep Knee Bend Squats
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Squats can be one of the most effective exercises to tone and strengthen the lower body. However if they are performed too deep--with knee flexion greater than 90 degrees--squats can stress and injure the knee joint. Squat to where your thighs are parallel to the ground and you'll get maximum benefits with fewer risks.
Back Extension Bench/Side Bends
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The back extension bench requires placing the front of your thighs against a pad as you extend your torso upward against gravity. This movement does engage the lower back muscles, unfortunately most people inadvertently hyperextend their lower back because they cannot see how far their torso is rising. This can strain and injure the back muscles. Try a lower back machine that will safely limit your range of motion and prevent hyperextension.
Side bends are supposed to tone and trim the waistline. Perform them too vigorously and you could pull a muscle in your back. Use too much weight and you could add bulk to an area you would rather not. To have a trim waistline burn calories with cardiovascular exercise and eat a sensible diet.
Full Sit-up/Rotary Hip Machine
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A sit-up like you did in gym class is supposed to tone the abdomen. That's not quite the truth. Most of the work to get the body upright is performed by the hip flexors and back muscles. Come up to fast or out of alignment and your chance of straining your back increases. Try a crunch instead. Crunches effectively target the abdominals, without the risk of back injury or wasted secondary muscle use.
The rotary hip machine targets the hip flexor muscles, the abductors, and the adductors--all small muscles that can be exercised more effectively with multijoint exercises such as squats, lunges,or the leg press machine. These exercises will strengthen and tone the small muscles, but also work the entire leg: hips, thighs, and buttocks.
Upright Row
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Upright rows are performed by lifting a barbell or dumbbells up to the chin while leading with the elbows. Rowing too high can aggravate shoulder impingement syndrome, a pinching of a tendon in the shoulder. If this problem requires rehabilitation, professional guidance is required to reintroduce exercise.
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