5 Pointless Exercises You're Probably Doing and Wasting Your Time.

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Yeah, we know this whole get fit and healthy thing can get complicated. There is so much information out there and its difficult to know who to listen to and what exercises to do. With that being said it is rather important that when you do get to the gym and start training that your aren’t wasting your time or encouraging injuries.

So, we have put together 5 exercises that we think you can ditch straight away. Because, when selecting what exercises to do you need to be picking the exercises that give you the most “bang for your buck”.

  Tricep Kickbacks:   The all to commonly seen bingo wing killer. However, this just isn’t the case. The tricep kickback is quite simply a poor exercise when it comes to muscle “tone”. Which basically means it’s a rubbish exercise. It doesn’t allow for any real load to be used and doesn’t put the tricep under enough tension.   Kick these back to the bin and focus on exercises such as bench dips and close grip press ups.

Tricep Kickbacks:

The all to commonly seen bingo wing killer. However, this just isn’t the case. The tricep kickback is quite simply a poor exercise when it comes to muscle “tone”. Which basically means it’s a rubbish exercise. It doesn’t allow for any real load to be used and doesn’t put the tricep under enough tension.

 Kick these back to the bin and focus on exercises such as bench dips and close grip press ups.

 Old School Crunches:  Walk into any big chain gym and you’ll see people performing what they think is a version of the crunch. In reality what they are performing is some hybrid exercise that involves moving your neck back and forward whilst your knees are bent waiting for your abs to burn into perfectly sculpted abs. The crunch is a frequently poorly executed exercise that relies on volume to get any real fatigue. Better abdominal focused exercises such Plank variations and carries are much better choices.

Old School Crunches:

Walk into any big chain gym and you’ll see people performing what they think is a version of the crunch. In reality what they are performing is some hybrid exercise that involves moving your neck back and forward whilst your knees are bent waiting for your abs to burn into perfectly sculpted abs. The crunch is a frequently poorly executed exercise that relies on volume to get any real fatigue. Better abdominal focused exercises such Plank variations and carries are much better choices.

 Insta Style Glute KickBacks:  Ammmmmm I’m afraid these just don’t work gals. Although they look fantastic on Instagram the muscle activation is very poor and you will find it difficult to add any real weight to resist the movement. Scrap these and add in things like hip thrusts and squats for real exercises that will help develop your lower body and all important butt.

Insta Style Glute KickBacks:

Ammmmmm I’m afraid these just don’t work gals. Although they look fantastic on Instagram the muscle activation is very poor and you will find it difficult to add any real weight to resist the movement. Scrap these and add in things like hip thrusts and squats for real exercises that will help develop your lower body and all important butt.

 Upright Rows:  A commonly performed exercise to build your shoulder, traps and upper back muscles. However, in my opinion this exercise causes more grief than its worth. It puts unnecessary strain on your shoulder girdle and is also a movement that encourages more weight than is needed, no one enjoys seeing that guy grunting and dancing like a salmon to get the weight up.  If you want to improve upper back strength or build up your delts stick to overhead pressing, carries and deadlifts.

Upright Rows:

A commonly performed exercise to build your shoulder, traps and upper back muscles. However, in my opinion this exercise causes more grief than its worth. It puts unnecessary strain on your shoulder girdle and is also a movement that encourages more weight than is needed, no one enjoys seeing that guy grunting and dancing like a salmon to get the weight up.  If you want to improve upper back strength or build up your delts stick to overhead pressing, carries and deadlifts.

 Selecting Too Many Exercises:  Ok so this isn’t a specific exercise but this could be the most important point of this article. Selecting 12 different lower body exercises in pursuit of the perfect bikini ready booty is just stupid… sorry for being blunt. The same goes for 10 different bicep exercises for the rugby lads chasing the perfect t-shirt ready arms. Picking 2-3 quality exercises and performing them effectively using the correct loads and controlling the movement will be far more beneficial than the above.

Selecting Too Many Exercises:

Ok so this isn’t a specific exercise but this could be the most important point of this article. Selecting 12 different lower body exercises in pursuit of the perfect bikini ready booty is just stupid… sorry for being blunt. The same goes for 10 different bicep exercises for the rugby lads chasing the perfect t-shirt ready arms. Picking 2-3 quality exercises and performing them effectively using the correct loads and controlling the movement will be far more beneficial than the above.

We cover exercise selection, training intensities and so much more during our 30 DAY TRIAL. If you are looking for something that will genuinely help you achieve your goals and get real results then check out our 30 day trial.

 

Wes Santos 

 

Sam Silvermere Fitness