Every fitness enthusiast has a list of exercises they consider wonderful and another list of exercises they try to avoid. The worst exercises normally produce almost nonexistent results and can easily cause injury. On the other hand, great exercises are safe and they produce decent results. The following is a list of the top 5 worst exercises:
Triceps Dip
This exercise is easy and does not require gym equipment. In fact, you can do it in your bedroom on your bed, or the arm rest of your sofa. While they may be simple, these exercises can be effective in building the triceps. However, it is considered one of the worst exercises since the shoulders are not in their natural position. Exercising in this unnatural position is known to cause more damage than good to your body.
Leg Press
Like the triceps dip, the leg press is an effective exercise. However, the exercise puts a lot of stress on your lower back and knees, which often leads to injury. This is because the leg press does not allow the leg muscles and joints to work in a functional manner. In fact, the leg press is one of the leading causes of lumbar herniation and spine specialists do not recommend it. If you would like to increase the size of your legs, try kettlebell deadlifts and jumping lunges among other types of safe exercises.
Seated Leg Extension
This exercise can help build thigh muscles, but it can also cause serious knee injury due to the massive amount of pressure exerted on the knees. If you have a minor knee injury, this exercise can worsen it.
Improvised Lat Pulldown
Behind-the-head lat pulldowns may seem like an effective exercise and can produce decent results. However, your shoulder joints are not designed to accommodate such movements and forces. When the shoulders are forced into external rotations, the small structures in the complex shoulder joints can be destabilized.
Upright Rows
Upright rows, like the lat pulldown, have an adverse effect on the shoulders. As mentioned earlier, shoulders are complex joints with small tendons, muscles and ligaments. When performing upright rows, the shoulders are subjected to internal rotation which can lead to serious injury. In fact, experts put the risk to reward ratio at 95 to 5, which should be your cue to avoid upright rows.
The best exercises are those that subject muscles and joints in the body to natural movements. The amount of weight used in these exercises can also affect their risk versus reward ratio.
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