Five exercises to cut out of your workout

Over enthusiasm in the gym can cause you serious problems. Here are five exercises you should stop doing before you do damage.

By William Nestor

1. Side bends

A pointless exercise if you think you’ll acquire a six-pack. More like a six-pack on your back, and that’s not very sexy.

Side bends flex your spine and there’s a chance to you could cause irrevocable damage to your spine if you repeatedly attempt crunches and sit-ups.

You’re asking for trouble if you introduce dumbbells while doing side bends standing up.

2.Tricep kickbacks

Stand back for a moment next time you’re in the gym and watch out for the guy who marches through the double doors and goes straight the dumbbells to swing into tricep kickbacks.

One knee up and away he goes, thinking he looks hard. What he doesn’t realise is that every other muscle is being strained as he abuses his tricep.

Instead, try skull crushers. No, it’s not a cocktail. Don’t fall in love with this guy straight away, he knows what he’s doing despite showing off.

3. All behind the neck exercises

Pulldowns or presses behind the neck risk damage to your shoulders and, although many personal trainers believe them to be safe, we’re here to tell you that you should scrap these movements.

There are safer versions of these exercises that can be executed with the same desired result. The common wide grip pulldown is an alternative.

Remember, some may find no problem with behind the neck exercises, but if you suffer from any kind of shoulder or neck pain you should avoid them at all costs.

4. The bodybuilder bench press

A controversial choice, I know, but for lighter framed guys bench pressing beyond your capabilities can set you back.

Again, this is a common exercise for over enthusiastic gym goers and, really, there’s no need for it if you want build chest muscle.

Sure, there’s a rivalry that exists between men to see who can bench the most but if you don’t have that competitive streak and just want to see some results for yourself in a safer way there are other options.

Dumbbell chest presses are a straightforward way of getting the same result. Don’t be a hero and think you can become a powerlifter, you’ll end up in A&E.

5. Leg extensions

The experts say leg extensions can cause serious problems for the knee joint and that doing squats is a safer option.

Box squats are ideal for athletes who want to build up a frame for getting off the blocks fast.

Performing the squat without a bar with the hands folded behind the head is a good way to learn the movement.