Good afternoon,

Over the past two decades, I've spent countless hours in the gym.

I've observed a multitude of exercises being performed with enthusiasm and dedication.

However, enthusiasm alone doesn't shield us from the pitfalls of improper technique or the allure of trendy exercises that promise much but deliver little.

The truth is, not all exercises are created equal. Some, while not inherently bad, are frequently performed incorrectly, leading to diminished returns or, worse, injury.

Take, for example, the classic behind-the-neck shoulder press. It's a move that's been around for ages, revered for its ability to build upper body strength.

Yet, it's also one that places an unnecessary strain on the shoulder joints and can lead to poor posture and potential injuries.

The alternative? The standing military press. It targets similar muscle groups while promoting a healthier shoulder alignment and encouraging full-body stabilization.

Similarly, the leg extension machine has been a staple in leg day routines, isolatedly targeting the quadriceps.

However, this isolation comes at a cost, putting undue pressure on the knee joints and neglecting the holistic development of the leg muscles.

A more effective and safer option would be squats or lunges, which engage the quads, hamstrings, and glutes in a natural, functional movement pattern.

So I’ve compiled a guide of 16 exercises that most of us shouldn’t do and their safer alternative:

16 Common Exercises That Suck According to Physical Therapists, and Their Better Alternatives

Back Exercises

19 Best Back Exercises for Getting a Coveted V-Shaped Torso, Building Strength, and Preventing Injury

Discover why training your back is essential for more than just aesthetics, impacting everything from posture to injury prevention.

This article breaks down the main back exercises for all fitness levels.

Learn how targeted workouts can enhance your overall health, reduce discomfort, and improve athletic performance. Uncover exercises that cater to every need, whether you’re at home with minimal equipment or in the gym, and explore the anatomy behind what makes a strong back so crucial.

Don’t Skip Leg Day

At-home Training

The Best Pull-Up Bars for Building Upper Body Strength at Home

When it comes to strength training exercises and building muscle, doing classic pull-ups can have far-reaching effects in terms of reaching your fitness goals.

While the traditional form of this exercise requires you to find a bar or beam to hang from, you don’t necessarily need a separate area in your home gym to do them.

Some options can be set up in just minutes and make pull-up training a much more accessible form of exercise.

Stay fit,