Hướng dẫn và Phong cách

TOP 5 WORST EXERCISES (Stop Doing These!!)

Get your one way ticket from Snap City to Muscleville
Any exercise can become the worst exercise if you perform it incorrectly. That said, certain exercises deserve the title of the "worst exercise ever" simply because of the low reward, high risk nature of it. In this video, I show 5 of the worst exercises for building muscle and what you can do instead.
Each of the exercises listed in this video is included because of the high risk low reward that it offers. As a physical therapist and strength coach for professional athletes, I have to know where to draw the line between the two. If a quarterback or pitcher of mine wants to do max overhead snatches, I'm going to tell them it's a bad idea. Why? Because there are other ways to train upper body explosiveness without jeopardizing their career on one fatigued or poorly performed rep.
The 5 worst exercises in this video are as follows:
1. Chest flies - I've covered before why this is here. People will swear that they love the stretch they get on their pecs by doing this exercise. If you claim you never heard that argument, then you haven't spent enough time in the gym. They also claim that the adduction at the end of the movement gives them an incredible contraction on their chest. They're half right. There is no extra stretch on the pecs but they do increase the likelihood of injuring their pec with increasing loads held out at arms length. See the 3D crossover as a smarter (and better) option that you can overload even more and still get the benefits of the end contraction.
2. Behind the neck shoulder presses - The problem with this exercise is that it is bad for the shoulders. It places the glenohumeral joint in an awkward position for pressing, which can lead to impingement. Pressing from the natural scapular plane is much more natural and will allow you to press more weight overhead in the long run, leading to bigger shoulders.
3. Upright Rows - I've already discussed just how bad this exercise is for the integrity and health of the rotator cuff muscles of the shoulder. What makes this shoulder exercise one of the worst is the position of the elbows and hands at the end of the movement. The exercise puts your shoulders into a provocative position for testing impingement. Instead, you want your elbows below your hands (as in the high pull) to still get the benefits of the abduction of the shoulders without the internal rotation.
4. Good Mornings - This is actually not a terrible exercise for your back as it loads the entire kinetic chain in a functional way. The problem is that most people don't have the necessary thoracic extension to pull it off with proper form. One slip up from here with the load positioned out in front of the body as it is, and you're likely to slip something else...a disc in your lower back.
5. Leg Extensions - This is a no brainer for me. This open chain leg exercise lacks any true function when compared to the numerous closed chain options you can be doing instead. Throw in the shear stresses, ACL tension, lack of hamstring co-contraction, and the imbalance of rectus to VMO firing and you've got a recipe for disaster.
For safer (and better) exercise options it's time you start training like an athlete. Follow the program used by today's top pro athletes to build ripped athletic muscle while protecting their joints and becoming more resilient to injury. Get the ATHLEAN-X program at athleanx.com
For more videos and tips to help you avoid the worst exercises and to get the best advice on training, nutrition and supplementation, be sure to subscribe to our channel at vnchannel.net/usname-jdcav24


  1. KingNicholson


    13 giờ trước

    8:34 Hah!

  2. Mehrdad Bakhtiary

    Mehrdad Bakhtiary

    22 giờ trước

    Did u use steroid?

  3. angelscry2323


    Ngày trước

    Dead lifting, a very easy way to screw up your back needs to go in the iron grave yard

    • SBKiller1804


      23 giờ trước

      Hahahahaha learn how to do it properly pussy

  4. DukeDavis94


    Ngày trước

    So if leg extensions are in the iron grave yard what about leg curls for the hams? Just want to see some new variations since working on my 54th bday have to make sure im not hurting myself more haha. I mean sure age 36 back in my Army Triathlon days but now, lets get some real stuff, thanks

  5. ShinVega


    Ngày trước

    Great Video, absolutely never have anyone do these unless using extremely low weight for leg ext phys therapy exercises (bodyweight isometric contraction) or shallow good mornings again with VERY light weight. Far better choices for all movements.

  6. The Carer

    The Carer

    2 ngày trước

    So true!!!!!

  7. Donald Trump

    Donald Trump

    3 ngày trước

    Chest flys feel the best when im doing my chest work out.

  8. Joeldudee


    4 ngày trước

    what should i do instead of leg extensions?

  9. SoCal Justice Warrior

    SoCal Justice Warrior

    4 ngày trước

    It's a miracle that I have never been injured

  10. DAX Miner

    DAX Miner

    6 ngày trước

    It’s so good to see someone actually explaining the biological reasons why an exercise works or not, shows that this guy does his research and knows his stuff! Kudos for that!

  11. m4c1990


    6 ngày trước

    I do good mornings, if I want or not, right after I fuck up a heavy squat.

  12. Glen Ross

    Glen Ross

    7 ngày trước

    If your not meant to do chest flys along with others why is this man not the size of Arnold or bigger??? If what he's doing is wrong how come he's way bigger? Bullshit

  13. William C.

    William C.

    7 ngày trước

    What about front shoulder press (standing)

  14. Mikayla Rickard

    Mikayla Rickard

    11 ngày trước

    I like that you give us alternatives

  15. Mostafa Akoushahly

    Mostafa Akoushahly

    11 ngày trước

    i thought fly´s was Arnolds favorite exercise for chest !!!! he said that him self!

  16. Tabonga Moyo

    Tabonga Moyo

    13 ngày trước

    That behind the shoulder press NEVER felt natural to me. Now l know why. Thanks man.

  17. Motor City

    Motor City

    13 ngày trước

    The only one of these I do is Leg extension. I can't imagine not doing them on leg day lol but damn if they're bad for my knees...

  18. henry castillo

    henry castillo

    13 ngày trước

    Spanish Jeff ,I like you videos all of them.

  19. JohnyCash_


    14 ngày trước

    I always knew these exercises were hurting me. But I thought it was all part of the game. 😂

    • Veer Trivedi

      Veer Trivedi

      6 ngày trước


  20. Kimberly Terrill

    Kimberly Terrill

    15 ngày trước

    re: good mornings - what is thoracic extension? GMs are the only one on this list that I do (the others always felt uncomfortable). according to this video. it sounds like they are an acceptable exercise if my thoracic extension is good enough. how does one one know if their thoracic extension is good enough?

  21. Rodrigo Fuentes

    Rodrigo Fuentes

    15 ngày trước

    Jeff I need your professional advice I think my brothers tweaked his neck and upper back over doing bench press. I thinks it’s limited blood flow to his head he’s been experiencing blurred vision and pain in his upper back he’s gone to multiple doctors and nothing. When he gets a full body massage his vision restores temporarily and he feels better but if he falls asleep in a bad position or is on his feet all day it comes back spontaneously. Pls help he’s been like this for a couple months

  22. RitooRitu


    16 ngày trước

    The muscles in my thoracic back are still tight and my posture has been further ruined from doing # 1&3. And #5 has been labeled as harmful by other you tubers too. Not doing these 5 ever again.

  23. Jimmy Doran

    Jimmy Doran

    17 ngày trước

    Would high pulls also be considered as ineffective?

  24. Andrew Littlefield

    Andrew Littlefield

    17 ngày trước

    You also can get unsightly stretch marks with chest flys

  25. Samuel Beebe

    Samuel Beebe

    18 ngày trước

    How does he give me motivation with a video like this? No idea but now I’m motivated

  26. Cj Yo

    Cj Yo

    19 ngày trước

    Are cable flys all good?

  27. Bhushan Chachad

    Bhushan Chachad

    19 ngày trước

    If that would be the case, great bodybuilders, strong men of bronze and silver era wouldn’t been so strong. Talk about George Hackenschmidt, Arthur Saxon, John Grimek, Steve Reeves, Alan Stephan, Arnold, I do all these exercises safely. Old school always great.

  28. med K2

    med K2

    20 ngày trước

    Omg i do 3 of these i'm such a noob Thanks jeff

  29. Scott Engh

    Scott Engh

    20 ngày trước

    Thanks. Almost freak when I see people doing these or trainers recommending them.

  30. Ch J

    Ch J

    21 ngày trước

    I can vouch that the leg extension should be avoided. I slipped a disc doing it. Totally unnecessary.

  31. Dimitrij Albul

    Dimitrij Albul

    21 ngày trước

    Jeff: Provides anatomical evidence for why they are bad People: bUt arNoLd DiD tHem

  32. Ameir Glover

    Ameir Glover

    23 ngày trước

    Thanks for telling me😀

  33. Mugu Mugu

    Mugu Mugu

    23 ngày trước

    It's Monday I had done chest fly's now it's too late VNchannel recommended this 🤔

  34. Matt Matrix

    Matt Matrix

    24 ngày trước

    Can anyone tell me a good alternative to leg extensions? Any advice?

    • Matt Matrix

      Matt Matrix

      5 giờ trước

      VF7 thanks

    • VF7


      11 giờ trước

      squats, deadlifts

  35. Regan Weinrich

    Regan Weinrich

    24 ngày trước

    Ha haaa! I hate all of these exercises and I skip them when I see them on a program. They feel weird and unnatural to me. Leg extensions are the only ones I do occasionally but I have definitely wondered about the knee impact from them. Guess I will cut those out as well!

  36. Matt Garcya

    Matt Garcya

    26 ngày trước

    Leg Extensions? So what can I do alternately?

    • Tomer Wolberg

      Tomer Wolberg

      18 ngày trước


    • Dissent Truth-

      Dissent Truth-

      26 ngày trước

      I like leg extensions :(

  37. Anon Canon

    Anon Canon

    27 ngày trước

    damn I did everything I shudnt have, its all the gym has.... :(

    • Siobhan Seymour

      Siobhan Seymour

      3 ngày trước

      I know, it's mental

  38. Anon Canon

    Anon Canon

    27 ngày trước

    ur right I have and had shoulder problems and I did all those. didn't bruce lee end up paralyzed b/c of good mornings?

  39. Moe


    27 ngày trước

    Who else got hurt from doing them?

  40. Rustin Cohle

    Rustin Cohle

    28 ngày trước

    I saw Cristiano Ronaldo do leg extensions in a video. He had some knee issues a few years back, since then there's been a major decline in his dribbling abilities, he rarely beats defenders anymore on one on one situations!

  41. ramserenity


    28 ngày trước

    Nice marketing strategy!

  42. Nina Kay

    Nina Kay

    28 ngày trước

    @athleanx could you suggest a substitute for leg extensions

  43. Justin Roberts

    Justin Roberts

    28 ngày trước

    So are there any stretches to lead to a proper good morning? Do the hip flexors limit you or..?

  44. dravay jain

    dravay jain

    29 ngày trước

    What is the best alternative for chest fly's?? Just out of curiosity:- so Arnold was wrong just because back then we didn't have the study we have today....

    • TL KinG

      TL KinG

      24 ngày trước

      Full rom chest press with dumbbells

  45. Royal S

    Royal S

    29 ngày trước

    Wow. When I did sports in highschool, we did like 4 of these.

  46. ana aviles

    ana aviles

    Tháng trước

    Hi I like your advice but your assuming everyone has access to these types of machines, what if you workout at home. And all you have are dumbbells and bands.

  47. SCZ Dreamz

    SCZ Dreamz

    Tháng trước

    rip i like leg extentions, although this guy knows what he’s talking about so imma trust him

    • Gary Walker

      Gary Walker

      23 ngày trước

      Leg extensions = my knees hurt, must be getting weaker, increase the resistance, ouch, repeat.

  48. Allen Baby

    Allen Baby

    Tháng trước

    Why leg extensions though. I love it.

  49. Yaswanth V Adhikari

    Yaswanth V Adhikari

    Tháng trước


  50. Bahman Bornay

    Bahman Bornay

    Tháng trước

    I wonder if anybody knows the name of the alternative workout to replace with Upright rows that Jeff did in 6:11?

  51. Markus Pekkonen

    Markus Pekkonen

    Tháng trước

    You give wery good instructions.

  52. xpert aab

    xpert aab

    Tháng trước

    *16 million views and 174k likes. Bloody hell just simply click the like button*

  53. Justinian S

    Justinian S

    Tháng trước

    Bruce lee was bed riddin for 6 months because of good mornings

  54. Jess Lebeaux

    Jess Lebeaux

    Tháng trước

    Jeff Are u a fan of the cavaliers?

  55. 189charizard


    Tháng trước

    Only one I disagree with were leg extensions. His reasoning was pretty weak.

  56. stang9023


    Tháng trước

    Do you have workouts to replace all those if I only have access to dumbbells or free weights?

  57. bikramaditya Kuanr

    bikramaditya Kuanr

    Tháng trước

    Said absolutely right. I feel same. Now after 12 years of working out, my shoulders are giving pain exactly at the same point mentioned while doing chest flies. My wrists refuse to support me while doing upright rows. My strength for both of these exercises has decreased significantly. I wish, if I had these advices long long ago.

    • Ali _xo

      Ali _xo

      Tháng trước

      @bikramaditya Kuanr Yea thank you , goodnight

    • bikramaditya Kuanr

      bikramaditya Kuanr

      Tháng trước

      @Ali _xo great configuration. I am only 5ft 7 inches. Can't spend more than 2000 rupees per month on my body. And you must know, we should go for something that we can maintain on a long run.That's why I am happy with my body. OK. Thanks again for a good conversation. Going to sleep. Good night.

    • Ali _xo

      Ali _xo

      Tháng trước

      @bikramaditya Kuanr I am actually 18year old 6'4feet fall , 43.7 chest , 16.2 arms , 27 Legs, 32inch waist, 93Kgs , 10-12% body fat , I've been training since I was 16 so its almost 2.5years

    • bikramaditya Kuanr

      bikramaditya Kuanr

      Tháng trước

      Thanks Bro. I am now 37 with 40' chest,15' biceps,24' thighs,30' waistline, 67 kg weight and more importantly, body fat% of 15. I am not a body builder.

    • Ali _xo

      Ali _xo

      Tháng trước

      @bikramaditya Kuanr alright man now I understood , I thought you are body builder haha , Sorry for judging.

  58. lalit pandey

    lalit pandey

    Tháng trước

    I left the dumbbel fly 1 year back after i felt pain over my anterior shoulder.

    • Ondra Vašek

      Ondra Vašek

      8 ngày trước

      Hey exactly, i did experienced the same pain in shoulder and i did not know why, but i did know it was terrible

  59. Dennis Maron

    Dennis Maron

    Tháng trước

    I did the leg ext. For a while and only just stopped using it Two workouts ago since I heard and felt like it was unatural movement :)

  60. Sean


    Tháng trước

    Ok thank you

  61. slim sandu

    slim sandu

    Tháng trước

    I dont agree with that cable thing and The pectoral major muscle inserts at The humerus neer the coracobrahial mucle look at an anathomy atlas

    • Gary Sarratt

      Gary Sarratt

      Tháng trước

      slim sandu He said upper arm, which is correct.

  62. Dennis Hopper

    Dennis Hopper

    Tháng trước

    Yup, did butterflies for years, heavy dumbbells, finally caught up with me, hurt my shoulders and chest, completely zapped my strength for years, eliminated them completely, now back to my original strength. I got lucky, my shoulders and chest hurt like hell for a while, but no major injury.

  63. Chiky Scares You

    Chiky Scares You

    Tháng trước

    Pretty sure I damaged my chest doing Chest Fly... I wish I had seen this video before that...

  64. B0ssM0ssel


    Tháng trước

    Wish I say this before last week...my shoulder is still in pain :(

  65. Zahid Ahsan

    Zahid Ahsan

    Tháng trước

    Not actually the exercise I am complaining about but I dislocated and misaligned 'something' around my left shoulder while PRIMING for the exercise. And that exercise was "(lying) tricep extension". Suffered from shoulder popping, tightness, contracted left side causing my spine to curve on the left a bit and all these for almost 4 years. I would wake up/find my body bending on left subconsciously. Always have been aware of my body and it's muscle anatomy without actually studying anything. I think I have finally figured it out by trying some scapula mobility movements. Stopped working out for all those years because of that bs and finally I think I am gonna get back at it making sure I finally fixed my shoulder.

  66. Inverted Savage

    Inverted Savage

    Tháng trước

    i think deadlifts fall into a similar space as goodmornings where if you can do them right they're a great exercise but most casual people wont do them right and end up tweaking their lower back. Of course any exercise can be done wrong resulting in injury I just think deadlifts are done wrong more than any other exercise.

  67. kidwooh86 kidwooh86

    kidwooh86 kidwooh86

    Tháng trước

    I did a. Bench. Dumbbell and jumping jack and jump rope challenge for 30 days i highly recommend you will not be disappointed

  68. Edward Morales

    Edward Morales

    Tháng trước

    Are these killing my gains too?

    • erni muja

      erni muja

      Tháng trước

      Everything is killing your gains. Being paranoid about things killing your gains... is killing your gains. This comment just killed your gains.

  69. Mr. smiley

    Mr. smiley

    Tháng trước

    Are power cleans ok? You have a similar motion to the upright row when you bring the bar up.

  70. Aman Rathore

    Aman Rathore

    Tháng trước

    But Jeff, Arnie said "Shock Daa muscle!"

  71. o SisLovesMe o

    o SisLovesMe o

    Tháng trước

    muscle up?

  72. Marcio Mendes

    Marcio Mendes

    Tháng trước

    Thanks !!

  73. Paul L

    Paul L

    Tháng trước


  74. The One and Only

    The One and Only

    Tháng trước

    I started doing this 5 actually and I feel great, more than ever. What a bullshit video

    • King Kling

      King Kling

      Tháng trước

      Mate,he's telling on the long term.

  75. Joshua Colon

    Joshua Colon

    Tháng trước

    I’m a baseball athlete. I play the infield. Can you drop some videos or recommend to me any training I should be doing to get stronger as a hitter and still be flexible and fast while playing defense and running

  76. Brayan Mujica

    Brayan Mujica

    Tháng trước

    incline dumbbells

  77. serg74ful


    Tháng trước

    I've always felt suspect about leg extensions for the exact reasons you mentioned

  78. Craig Vaughn

    Craig Vaughn

    Tháng trước

    I will never do skull crushers again. Caused me a torn tendon in my tricep, pulled a piece of bone with it. I wasn't lifting heavy either. Any advice on what went wrong? Thanks.

  79. R Y

    R Y

    Tháng trước

    what to replace leg extensions?

    • Jun Kai

      Jun Kai

      Tháng trước

      8.50 band resisted lunges. My personal opinion is that squats and squat variations as well as lunges and it's variations are better for building quads as it's a more anatomically 'natural' movement as compared to leg extensions

  80. gb godofwar

    gb godofwar

    Tháng trước

    You look like a buff Ross

    • King Kling

      King Kling

      Tháng trước


    • King Kling

      King Kling

      Tháng trước

      Ohh shitt! !

  81. Craig Taylor

    Craig Taylor

    2 tháng trước

    Do you do any CE classes,I would love to take one if so !

  82. Craig Taylor

    Craig Taylor

    2 tháng trước

    I’m happy for this info,the first thing I used to do in our office is have the client bring their exercise sheet with them and go over their exercises with them !

  83. Pra -K

    Pra -K

    2 tháng trước

    Why I suffer back pain when I do sit ups on the equipment kept for doing sit ups ?

  84. Kato The Siberian Husky

    Kato The Siberian Husky

    2 tháng trước


  85. Chris Lepoualii

    Chris Lepoualii

    2 tháng trước

    I've done all these exercise but never get injured must be doing it right

  86. Enceladus Eve

    Enceladus Eve

    2 tháng trước

    Omg.. Im lucky to see that.. I was doing most of them 😂🤣

  87. erfan hemat

    erfan hemat

    2 tháng trước

    What about doing fly for upper chest?

  88. JohnnyBoii


    2 tháng trước

    from what i know... Bruce Lee got injured really bad with a Good Morning exercise... snapped his nerve or something , if you guys have better knowledge about it light me up please

    • Samuel Tong

      Samuel Tong

      2 tháng trước

      Bruce Lee injured one of his sacral nerves which is a type of nerve in the lower back. He didn't adequately warm up first.

  89. Russell


    2 tháng trước

    This exercise sucks, so pay me money to find out what exercise to do instead.

  90. Olivier de Keijzer

    Olivier de Keijzer

    2 tháng trước

    Can you provide us with alternatives for each of these exercises?

  91. Xain Rana

    Xain Rana

    2 tháng trước

    Ur awesome

  92. Exaotic


    2 tháng trước

    My rows is when I'm bent over the bar like a halfway deadlift kind of, and I bring the bar near the top of my stomach so it is straight up. Is that good? And for flys I do seated flys with a cable machine, does that make it safer or is it still bad to do?

  93. sean guns

    sean guns

    2 tháng trước

    what if you use leg extensions as an ultra light warm up for your quads?? then once you get 4 sets of 20 you move on to your squats or leg press.

    • sean guns

      sean guns

      2 tháng trước

      @Kedhari Sivashankar of course,that just gets the blood going into the quads and gets the muscles and knees ready for the heavier movements

    • Kedhari Sivashankar

      Kedhari Sivashankar

      2 tháng trước

      4×20.... U call it warm-up?!

  94. shettybhai #1

    shettybhai #1

    2 tháng trước

    2019 anyone????

  95. Divay Tak

    Divay Tak

    2 tháng trước

    Your knowledge of anatomy is good.

  96. not oogie

    not oogie

    2 tháng trước

    Sure jeff don't dumbbell flies unless I can't afford a fucking gym membership in your fancy gym so fuck off I do them on the ground shut up

    • Matrix Divion

      Matrix Divion

      2 tháng trước

      not oogie a gym membership isn’t that expensive or maybe you’re too poor to go to the gym.

  97. Amr Ashraf

    Amr Ashraf

    2 tháng trước

    Does this mean that the dumbell butterefly is not good ?

  98. joe biden in your room

    joe biden in your room

    2 tháng trước

    One arm dumbbell row. Terrible exercise.

  99. Green Grass

    Green Grass

    2 tháng trước

    I dont know whats right or wrong anymore that I dont know where to start, so many info in the internet, dont know who to trust

  100. goku son

    goku son

    2 tháng trước

    5:08 who ever invented upright rows was too eager to tear a muscle

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