Name: TOP 5 WORST EXERCISES (Stop Doing These!!) (TOP 5 WORST EXERCISES (Stop Doing These!!))
Uploaded: 2021-01-14T05:40:48.000Z
Duration: 10 min 32 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

It's time to take a trip to the iron graveyard and pay our respects to 5 exercises that belong

And at the same time bow our heads in a moment of silence to all those that got hurt doing

Today, guys, it's time to change all of that once and for all.

What's up, guys? Jeff Cavaliere, ATHLEANX.COM.

Come take a trip with me today to the Iron Graveyard. We're going to dig up 5 of the

Now, why do I call them worst? Well, first of all, guys, we have to qualify.

As a Physical Therapist and professional Strength Coach, I have to judge the merits of an exercise

When I talk about that, I mean, if I have overhead-throwing athletes, pitchers, quarterbacks,

a heavy, overhead snatch is not the best exercise choice for me,

especially when I know I have better options, right? One bad rep can end a career. Realizing

that I don't have all professional athletes watching my channel,

I still have to be able to provide you reasons why I feel that these may not be the best

even if you're after just aesthetic growth, even if you're after just the purposes of

So, what I want to do is break down the 5 of them, and give you my reasons of why I

don't feel they're the best options, and then let you decide, ok.

No discussion of the worst exercises starts without bringing up the Flys. Now, the controversy

Guys, you know how I feel about this exercise. We know that a lot of people make the argument

that doing Chest Flys increases the stretch on the chest, right?

Simply not true because we know that the origin insertion of the chest prevents that from

We know that with the chest we can actually feel where it goes. If you put your hand across

your upper chest, you can feel where it inserts over here onto your upper arm.

Basically, when we're here, or we're here, once we get to the bottom of what would be

this is the maximum amount of stretch we get on the chest. So, if we open our arm up even

That doesn't add any extra stretch. There's no more excursion here of this muscle.

What we are feeling is a stretch on the coracobrachialis which actually comes from here, down into

Now, we can see if the arm were to go further back that that increases the stretch here

But what are we doing here? Chest Flys or Coracobrachialis Flys? We're not.

I mean, if we open up the arm, and we increase the load that's out here and increase the

that could potentially cause one bad rep, one bad overload, and cause us to have a torn

Again, if you're doing it for the abduction that we get from a Chest Fly, which is a great

reason to do it, there are better options.

As a matter of fact, why don't we get on our feet like we try to with ATHLEANX, and do

something more like the 3D Cable Crossover.

But that's number 1. Now let's go onto the shoulders.

Number 2 are Behind the Neck Shoulder Press. We all know that there are a lot of ways that

I'm telling you that there's a better way, especially when we're looking at the health

of our shoulders and the risk-to-benefit ratio.

We know that any way we can get that bar up overhead is going to overload those shoulders,

the plane that we're doing it in can make all the difference.

So, when we talk about a Behind the Neck Shoulder Press, my issue with this, guys, is that

we're pushing in an abnormal plane of motion when we look at the orientation of our shoulders

The glenohumeral joint is our shoulder joint, the ball and socket. They will angle forward

So, basically, if the ball and socket moves inside that, the natural plane of motion is

slightly out in this direction that way. If we go straight out to the side, not only are

we causing the rolling of the ball and the socket to be abnormal,

but we're also causing an increase in the likelihood for impingement.

The reason for that is right here where I can show you. Basically we have our ball and

If we take the ball in there and we go to move it up in the forward, the correct plane,

you can see that it rolls inside that socket with plenty of room to come all the way up

If we have our arm way out to the side over here, ok, it's going to be hard to show. But

basically, the arm's going to be going up this way.

If we have it there, because the socket is rounded here, we start to hit the lateral

portion of the socket right away, ok, as it goes up.

That causes impingement. Secondly, when we're able to get our arms in front of us, and push

we're able to activate a nice balance between the upper traps and the serratus anterior.

What that does is it causes the upper traps to pull this way, the serratus to pull down

and around this way so that our shoulderblade actually tips.

By tipping here, we increase, again, the amount of space that we get in here for the glenohumeral

So, lots of reasons why we don't really want to be pressing way back here. And it's just

as good to get our elbows in front of us and press up.

Next up, Upright Rows. Sticking with the shoulder, and sticking with a concept that I've covered

The Upright Row is one of THE worst exercises I feel you can do for shoulders, especially

again because we have so many better options.

And small tweaks can lead to big and positive changes.

The problem I have with the Upright Row is the nature of the exercise itself puts us

Again, as a Physical Therapist, if you were to come into my clinic, and I was going to

I would put your arms in this position. Literally, like this, and push down. Ok, push down right

That is exactly the position of an Upright Row, and I don't care how wide you grab the

If you're going to grab the bar, the weight is pulling your hands down, and you're trying

That is an Impingement-Provocative Test. We don't want to be doing Provocative Tests,

Clinical Provocative Tests on a rep-by-rep basis.