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The WORST Gym Exercise Mistakes (AVOID THESE)

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Rating: 4.5; Vote: 2

Wether you are a stepping into a gym for the first time or you re a seasoned vet, you are going to want to avoid the most common gym exercise mistakes. In this video, I am going to show you 17 of the most common gym exercise mistakes and what you can do to avoid them. If gains are what you re after, you ll want to be getting them right. The first common gym exercise mistake that you might be making is on the leg extension machine. You might be running to this exercise to hammer your legs - whether it s because you think it directly isolates the quads or because it s just an easy to perform exercise; I suggest you utilize your time on a safer, more effective exercises to blow up your quads. On the flip side of the legs, you might be performing leg curls to target your hamstrings. The big mistake here is driving your knees into the pad causing an over activation of the hip flexors. If this happens, then you are asking for lower back pain. Instead, activate your glutes before each rep. A better option is to perform the exercise standing or seated if you have the opportunity. Probably the most popular gym exercise for building muscle is the DB bench press. One of the biggest mistakes that you can make when performing this exercise is to forget about leg drive. By not utilizing your lower body through each rep, you are missing out on an opportunity to move heavier weight which we know can be used to build more strength and size. Sticking with the chest, the pec deck is another popular exercise that beginners and veterans will find themselves performing to build a big chest. A big mistake that I often see when people perform this exercise is the idea that you are supposed to hug the tree. By performing this motion, you are incurring more work to be done by the shoulders instead of the chest which is the muscle group you are trying to target in the first place. Instead, think of driving your back into the pad and squeezing with your chest. The next common mistake I see is when it comes to the skull crushers. Instead of using your head as the target point of the rep, I would suggest getting the bar back overhead in order to increase the stretch on the long head of the triceps. Doing so will give greater muscle activation, leading to more muscle growth which is what you are seeking in the first place. If you have been watching me for any length of time, you know what mistake I am going to call out on the lateral raises; pouring the pitcher at the top of each rep. By letting the pinkies raise higher than the thumbs as the arms go up, you are introducing internal rotation with elevation which is a recipe for shoulder pain and impingement. The leg press is one of those gym exercises that I see misperformed all too often. One of the biggest mistakes I see is the foot placement; always far too high on the plate. This can cause a positioning of the body that forces the low back off the back pad of the machine which is not something that we want. Instead, bring your feet lower on the plate. The seated DB press is one of the most commonly perform shoulder exercises that I happen to think is riddled with mistakes. While seated, it often happens that as you fatigue through the set, in order to press the dumbbells up overhead, you are drive your back into the seat. The major problem with this is the fact that it disrupts normal scapular movement through the range of motion. Instead, you would want to keep your back off the back of the seat in order to keep the scapular rhythm in check. When it comes to building triceps, you will almost always see triceps pushdowns in somebody s workout or program. Why? It s a great exercise! The only problem is the way that people sometimes perform it. By not letting the wrists go into extension as you press the bar down, you are sacrificing an opportunity to for full elbow extension to make sure the triceps are doing the most work possible. So make sure that you are letting your wrists extend with each rep.
Date: 2023-01-03

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Comments and reviews: 14

Num
Push
2: 15 DB Bench Press (Unshrug, Leg Drive)
3: 30 Pec Deck (How to Setup, Drive Chest Backwards)
4: 45 Skullcrusher (More Triceps Strech, Keep Tension)
5: 25 Side Lateral Raise (Thumb Over Pinky, Lean Forward)
7: 35 Seated DB Press (Seat Upright, Alternative: Standing DB Press)
8: 30 Triceps Pushdown (Stand Upright, Bend Wrists Back)
Pull
12: 25 Lat Pulldowns (Bar Reaches Chest, Lats Stretch at Top, Seat Upright)
13: 20 Ez Bar Curls (Bend Wrists Back, Grip for Supination)
14: 20 Concentration Curls (Triceps next to the Thigh, Supination)
15: 30 1 Arm DB Rows (Causes Hernia, Alternative: Tripod Row, Drive Elbow Behind Body)
Leg
0: 20 Leg Extension (Alternative: Squat)
1: 18 Lying Hamstring Curl (Alternative: Seated Hamstring Curl)
6: 40 Leg Press (HighVsLow Feet Placement)
11: 00 Step Mill (Full Hip Extension)
Core
9: 25 Captain's Chair Knee Raises (Curve the Pelvis, Control the Eccentric)
10: 15 Crunch Pulldowns (Hips Stay Still, Flex the Spine)
Cardio
11: 40 Treadmill (No Leaning, Stand Upright)
reply

David
This is a helpful video. Although there is one thing I do not totally agree with. This is the idea you should not leaning on a treadmill. If you find running boring like I often do, turning the treadmill up in speed definitely makes it more interesting and I think it trains your legs to move faster. Running on a fast on a treadmill you are leaning on is more effective than not running at all because you find it boring. Also, I think sometimes you can build speed by running at too fast a speed for a set period of time. You just try to lean less and less over the weeks. This worked for me and I was able to get to a sub 7 min mile half marathon this way. That may not be award winning but it is about top 5% of males which is pretty good. At that point in training I stopped leaning on the treadmill. I now wonder if I could have gotten faster by going back to leaning.
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Tmi
Hey, so, I thought new year, new me and I shaved my beard to grow a new one. I used to have a more defined jaw and chin when I was younger (currently 28, but marriage and dad-hood got me with an extra chin and weak jawline. I ve been going for a recomp and I am currently 204 doing your PPL 6 times a weak, and noticing the weight is the same, but my composition is changing. That being said, I might have to wear a mask until my beard comes back, it s just too scary right now. Are there any effective exercises to strengthen the jawline and chin I can do to get rid of this double chin while I m working towards losing fat? Thanks.
PS, my wife would really appreciate anything that could get rid of my baby face.
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BigD.
This was a great video BUT just 1 thing he is wrong in and he's totally wrong too you, can ask any personal trainer or kinesiologist about this.
Jeff should alread have known that you should never ever ever ever bend your wrist when doing any exercise especially with weight and resistance on top of your bent wrist your only asking for a wrist injury or pain into the future. It always doesn't help you contact the triceps more either so don't do it! He is wrong there and in a huge huge fan of him but you just can't take all of these people advices all the time ro heart like
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John
Hey Jeff and Jesse Lecco,
I have a question about the cable crunch/AB pulldown.
For years, this has been my go to ab exercise because you can easily overload it and progress. However, Stuart McGill who is quite an accomplished back specialist says to not do this because it's dangerous for the back. I hurt my back doing deads years back, so I'm extra cautious with it now. Thoughts on Stuart's claims?
Thanks!
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Mike
I think people do way too many isolation exercises or guided weights (like in the Smith machine. Better do some good old squats, deadlifts, (standing) overhead press, pull-ups, dips, bench-press, push-ups, diagonal crunches, windshield wipers, sideplanks, copenhagen sideplanks etc. etc. which are also much more beneficial for other sports (like hiking, cycling, climbing, rowing ) and not just to build big muscles.
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Francisco
I've never seen anyone give out the cue of flipping your grip on the EZ curl bar. I've been doing it that way for years just because I could feel a better contraction in the bicep. It's nice to see someone like Jeff confirming it. This is a great video for beginners and intermediate lifters. It will really cut down on the amount of time it takes to workout correctly by just trial and error.
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Rocky
Has he done any videos regarding creatine or supplements? If not I'd like to know his opinion on that stuff and the differences, pros, cons, and etc. I take creatine mono before my workouts. I struggle with gaining anything (I'm 6'6 and pretty skinny) so it does help with getting more out of my workouts since I can't dedicate more than 3 days a week to rigorous lifting.
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Patricia
With the one arm dumbbell row. Is it okay to stagger your stance so the leg on the side of the arm you're currently working is back a bit? I find that when I try to do it with the square stance you have with the feet in line, my leg gets in the way and makes it difficult.
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Zal n
10: 30 - I noticed that on myself, and what I came up with is to put my tailbone right up against the vertical pillar of the cable machine. The hips can't assist the movement if they're already up against something, after all.
Now tell me, what's wrong with that idea?
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Liam
Mate, our quads get almost no work. Quads need more stimulation than anything. Walking barely uses then. I get that you also need timo focus on hammies and glutes, but also the quads! Jeff s content really is exclusively for newbies. and they will continue to be newbies
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Tony
Minor correct: the abs are NOT only to flex the trunk forward, they primarily contract to stabilize the trunk from being pushed back into extension while performing a forward and/or rotary movement. ie. Walking and pushing open a door with one/two hands. :)
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VoiceOfTheSoul
I ve sacked off dumbbell chest presses for the moment. My current gym has 22 different chest machines. All old school machines by Nautilus, Pacific, Stair Master, Hoist and others I forget. In just over a month I m seeing changes already.
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sport
I see so many people doing triceps push downs wrong. It's ridiculous. Standing with thier shoulders hunched over the bar. Also never did like leg extensions so. I never have done them. I guess I do need to lay off the lying hamstring curls though.
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