And again, another list of exercises that could be replaced by better alternatives that promote a safer, more effective workout.
*Try this…
DIPS
Dips are like pull-ups in that they are way more effective for your arm muscles than the typical one jointed arm moves. The tricep dip hits your lower chest hard, so it's ideal for your chest/triceps workout day. This move, without any assistance also brings your core into play by having to stabilize yourself in the air. More muscles working equals more muscle on your frame.
*Instead of....
THE TRICEPS KICKBACK
The kickback is just too easy. The way your body is positioned—with the arm parallel to the floor and the elbow pointing up—the triceps only really have to work to lock the elbow out at the end of the range of motion. And since the weight you’re forced to use is so light, you won’t get stronger.
*Try this…
POWER CLEANS
This is a combination exercise that works your whole body. Place a barbell on the floor at your feet, squat down and grasp the barbell using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up, lift the barbell to your chin by raising your elbows up toward the ceiling while one of your legs drops back underneath you to give you additional support. Just as the barbell nears your chin, you will drop your elbows which will cause your wrists to tuck underneath the barbell. Finally, bring your support leg back underneath you so that you are now standing up straight with the barbell tucked under your chin.
*Instead of…
SHRUGS
You know this move: Grab a barbell or heavy dumbbells then shrug to your ears. Whoever invented this exercise forgot one key thing: Gravity pulls downward, not forward or back. So you’ll take tension off the traps, and you’ll grind your shoulder joints. Also, the range of motion on this move is very short with one muscle working, so it pales into comparison next to the power clean, where you can work your traps just as hard, but also get the benefit of working many more muscles, plus conditioning yourself with an Olympic type lift.
*Try this…
STANDING SHOULDER PRESS
Get rid of the seat you may normally use which takes away from you having to stabilize your core muscles in this lift. Stand up and grab a set of dumbbells or a barbell and do a shoulder press. This hits your deltoid muscles hard as well as your triceps. And again, by standing instead of sitting, your core has to work.
*Instead of…
THE LATERAL RAISE
While most guys use bad form anyway, swinging the weights up to shoulder level as if they were birds flapping their wings, this exercise is not too effective even if it’s done right. The shoulders get plenty of work from presses, pull-ups, deadlifts, and just about any other exercise you do. The lateral raise just isn’t necessary.
*Try this…
THE TURKISH GET-UP
Hold a dumbbell in your left hand and lie on the floor with your left leg bent and left foot flat on the floor. Grab a light dumbbell and hold it up over your head. Now raise your torso off the floor and stand up, keeping your arm in the air. Once you are up, lie back down gently and repeat. Do the same amount of reps using your other arm to hold up the dumbbell. This old-school move works all your muscles, enhancing core strength and your six-pack.
*Instead of…
ANY CRUNCH PERFORMED ON A CRUNCH MACHINE
Crunches are not the best ab exercise; given that abs don’t perform crunching motions in daily life. Adding a machine to the mix only makes the move less effective. Machines limit the involvement of the lower- back muscles, which the abs aren’t designed to contract without. This leads to muscle imbalances and—you guessed it—injury. Plus, much like a smith machine, you’re moving the weight along a fixed machine, eliminating the use of your core muscles to balance and stabilize you.
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