3 Exercises to Skip and the Best Substitutes for a Safer, Stronger Workout
Did you know that some common exercises in your workout routine could be doing more harm than good in the long run? While these exercises may seem effective, their improper execution, repetitive strain, or overemphasis on certain muscles can actually lead to injury or long-term damage to your body. When it comes to fitness, choosing the right exercises is key to preventing injuries and ensuring you’re getting a well-rounded workout.
To help you stay safe while building strength, we’ve compiled a list of three exercises you should skip and the recommended alternatives that will give you the same—if not better—results. Let’s dive in.
1. Stop: Crunches
Crunches have long been the go-to exercise for anyone looking to strengthen their abs, especially when summer is around the corner. But did you know that crunches could be putting unnecessary pressure on your spine?
Why They’re Harmful:
Crunches require you to repeatedly curl your spine while lying on your back, which can lead to lower back strain over time. This repetitive motion puts stress on the vertebrae and discs in your spine, potentially causing discomfort or injury. Additionally, crunches only target the front abdominal muscles (rectus abdominis), leaving out the obliques and deeper core muscles. This means you’re not getting the full benefit of a balanced core workout, and you’re also missing out on strengthening your back muscles.
Start: Planks
Instead of crunches, opt for planks—an isometric exercise that strengthens your entire core while keeping your spine in a neutral, safe position.
Why Planks Are Better:
Planks engage not only your front abdominal muscles but also your back, obliques, and glutes, providing a more comprehensive workout. By maintaining a straight line from head to toe, you avoid the repetitive stress on your spine that comes with crunches. Front planks work the center of your core, while side planks target your obliques, helping you build strength across your entire midsection.
For added intensity, try variations like leg lifts during planks or alternate between front and side planks to target all areas of your core. Start with 30 seconds in each position and work your way up to longer holds as your strength improves.
2. Stop: Bench Press
The bench press is a classic exercise for building upper body strength, but it’s also one of the most injury-prone movements for many people. Whether you’re lifting too much weight or using improper form, the bench press can put significant strain on your shoulders.
Why It’s Harmful:
While the bench press effectively builds chest and arm muscles, it places a lot of stress on your shoulder joints, especially if you have poor form or overextend your range of motion. Shoulder injuries, including rotator cuff strains, are common among those who rely heavily on the bench press for their upper body workouts.
Start: Push-Ups
Push-ups are an excellent substitute for the bench press, offering similar muscle-building benefits without the same risk of injury.
Why Push-Ups Are Better:
Push-ups target your chest, shoulders, and arms, but they also engage your core, making them a full-body exercise. The great thing about push-ups is their versatility—you can adjust the difficulty and target different muscle groups by varying your hand placement or elevating your feet. For example, a wide grip push-up focuses more on the chest, while a diamond push-up targets the triceps.
Push-ups are also easier on the shoulder joints compared to the bench press, as they allow your shoulders to move naturally and avoid overextension. Incorporating push-up variations, such as incline or decline push-ups, can help you target different areas of your upper body while keeping your shoulders safe.
3. Stop: Leg Press
The leg press is another popular exercise, especially for those looking to build leg strength. However, this machine-based exercise can lead to knee problems if not done correctly.
Why It’s Harmful:
The leg press machine locks your body into a fixed position, which can put excessive stress on your knees if you’re not using the proper weight or form. Additionally, it limits your range of motion and doesn’t fully engage your stabilizing muscles, which are essential for functional strength.
Start: Front and Side Lunges
Lunges are a fantastic alternative to the leg press because they provide a full range of motion, engage multiple muscle groups, and help improve balance and stability.
Why Lunges Are Better:
Lunges work your quadriceps, hamstrings, glutes, and calves while also engaging your core to maintain balance. Unlike the leg press, lunges allow for natural movement and help strengthen the stabilizing muscles around your knees and hips. Front lunges primarily target your quads and glutes, while side lunges work the inner thighs and adductors, providing a more comprehensive leg workout.
To keep lunges challenging over time, add hand weights or increase the number of repetitions. Make sure that your front knee is aligned with your ankle to avoid unnecessary strain, and bring your thigh parallel to the ground to maximize the benefits. Lunges are a functional exercise that improves both strength and mobility, making them a much safer and more effective option than the leg press.
Conclusion: Opt for Safer and More Effective Exercises
It’s easy to stick with exercises that you’re familiar with, but it’s important to recognize when certain movements might be doing more harm than good. By swapping out crunches, bench presses, and leg presses for safer alternatives like planks, push-ups, and lunges, you’ll not only protect your joints and muscles but also get a more complete workout.
Next time you hit the gym, keep these substitutions in mind to build strength, improve balance, and prevent injury while working toward your fitness goals.