Google “top 5 overrated exercises” and there are 195, 000 hits. That’s a ton. It’s a topic that’s already been well covered.
So, what possesses The Dallas Personal Training Examiner to add to this ever expanding list? Just walk into any gym and you’ll find out. People are still doing exercises that (in my opinion) have little or no benefit whatsoever.
Not only are they a waste of time, but some could turn out to be quite dangerous for your long term health.
Your time and your body are precious. Don’t waste your time or injure yourself by doing these five exercises listed below next time you’re hitting the gym.
You’re too good for that.
1. Abdominal crunches
According to Men’s Health it takes 22,000 basic abdominal crunches to burn a pound of fat from your mid-section. Who has time for that? Not me or you.
Also, when crunches are done poorly, it looks like someone’s having some type of fit on the floor. This is why crunches made it to the top of my list like a bullet.
The repetitive upward motion of the crunch can crush the vertebrae of your lower back ultimately causing low back pain. Not only are crunches a waste of time, they’re dangerous as well.
Instead do this.
2. Bench dips
Not only are there better ways to work your triceps than bench dip’s but over time these can destroy your shoulders. The motion of the shoulders coming forward (watch the video) while you’re lowering yourself put tremendous stress on the shoulder joint and the rotator cuff.
Over time, this spells bad news for your shoulders.
Instead, do this.
3. Inner/outer thigh machines
Unless you’re directed to use these for rehabilitation purposes, these machines are a complete waste of time.
It pains me to see people use them because the muscles of the inner and outer thigh are meant to work with larger muscles of the leg, not separately.
These muscles get enough work when you run, jump, squat and lunge.
However, if you must isolate these muscles do this instead.
4. Push-ups on your knees
Push-ups on your knees are useless. Doing this push-up variation takes the core completely out the equation. Just remember, our body works in unison, not in isolation.
Using an incline surface for a push –up instead of your knees allows you to work your core while building strength for the standard pushup. Most gyms have benches, so you really have no excuse.
Next time perform an incline push-up. Your core will thank you.
5. Bicep curls
Nothing against biceps curl,s but for a muscle that weighs around 1 pound, people spend an inordinate amount of time staring in the mirror and grunting while doing 27 different variations.
Instead, work the back and biceps as a unit. You’ll be able to use heavier weights and work more muscle, while still working on the guns.
Click here for an awesome back and bicep exercise. See, was that so hard?
Now that you know, never waste your time doing these exercises in the gym again. Your body will thank you.
You can thank me later.