Building muscle effectively requires choosing the right exercises that stimulate muscle growth and avoid those that can hinder progress.Let’s delve into the exercises that are often counterproductive for muscle growth and suggest better alternatives. These insights are backed by expert opinions and scientific researchand and also by my personal knowledge.

While the exercises discussed are commonly recognized by fitness professionals as potentially harmful or less effective for certain individuals, it is important to remember that each person’s body is different. The effectiveness and safety of an exercise can vary based on individual health, fitness level, and specific circumstances.

Before making any changes to your exercise routine, please consult with a fitness professional or healthcare provider to ensure that the exercises are appropriate for your specific needs and goals. The authors and publishers of this article are not responsible for any injury or harm that may result from the use of the information provided.

Machine Shoulder Press: Limitations and Risks

The machine shoulder press is a popular exercise designed to target the deltoid muscles, specifically the anterior (front) and medial (side) deltoids. While it is often chosen for its ease of use and the perceived safety it offers through guided movement, the machine shoulder press has several limitations that can potentially lead to joint strain, imbalanced muscle development, and other issues.

Limited Range of Motion and Natural Movement

The primary drawback of the machine shoulder press is the fixed path of movement it imposes. Unlike free-weight exercises, where the body can naturally adjust to the optimal range of motion, the machine dictates the movement pattern. This restriction can prevent the shoulder joint from moving naturally, which is crucial for maintaining joint health and muscle balance.

Joint Strain: The shoulder joint is a complex and highly mobile joint, capable of moving in multiple planes. The fixed path of the machine shoulder press can force the shoulder into an unnatural alignment, increasing the risk of joint strain, particularly in the rotator cuff muscles and tendons. Over time, this strain can lead to discomfort, reduced mobility, and a higher likelihood of injury.

Imbalanced Muscle Development: Because the machine controls the movement, stabilizing muscles that would normally be engaged in a free-weight exercise are often underutilized. This can lead to imbalanced muscle development, where the primary deltoids are strengthened at the expense of the smaller stabilizing muscles. Such imbalances can affect overall shoulder stability and performance, potentially leading to further issues in other exercises or daily activities.

Lack of Functional Strength: The machine shoulder press may not effectively translate to functional strength—the kind of strength required for real-world activities. Free-weight exercises, like the dumbbell shoulder press, more closely mimic natural movements and require the body to stabilize itself, which is essential for developing functional strength that can be applied outside the gym.

Alternative: Dumbbell Shoulder Press

The dumbbell shoulder press is a superior alternative to the machine shoulder press for several reasons:

Natural Range of Motion: The use of dumbbells allows each arm to move independently, which accommodates the natural biomechanics of the shoulder joint. This freedom of movement reduces the risk of joint strain and allows for a more comfortable and effective workout.

Engagement of Stabilizing Muscles: Unlike the machine shoulder press, the dumbbell shoulder press requires the engagement of stabilizing muscles in the shoulders, upper back, and core. This not only helps prevent muscle imbalances but also improves overall shoulder stability and strength.

Functional Strength Development: The dumbbell shoulder press promotes the development of functional strength, as it requires balance, coordination, and the engagement of multiple muscle groups. This makes it more effective for enhancing performance in sports and everyday activities.

Proper Technique for Dumbbell Shoulder Press

To maximize the benefits of the dumbbell shoulder press and minimize the risk of injury, proper form is essential:

Setup: Begin by sitting on a bench with back support, holding a dumbbell in each hand at shoulder height, with your palms facing forward. Your feet should be flat on the floor, and your core engaged to support your spine.

Pressing Motion: Press the dumbbells upward by extending your arms until they are fully extended above your head, keeping your wrists in a neutral position. Avoid locking your elbows at the top of the movement.

Lowering Motion: Slowly lower the dumbbells back to the starting position, ensuring that your movements are controlled and steady throughout the exercise. Focus on keeping your shoulders down and back to avoid unnecessary strain.

Breathing: Exhale as you press the dumbbells upward and inhale as you lower them back down.

By incorporating the dumbbell shoulder press into your workout routine, you can achieve a more balanced and effective shoulder workout, reducing the risks associated with the machine shoulder press while enhancing overall shoulder health and strength.

While the machine shoulder press is a commonly used exercise, its fixed path of movement can limit natural shoulder mechanics, potentially leading to joint strain and muscle imbalances. The dumbbell shoulder press offers a safer and more effective alternative, allowing for a natural range of motion, engaging stabilizing muscles, and promoting functional strength. By opting for free-weight exercises like the dumbbell shoulder press, you can ensure more balanced muscle development and better long-term shoulder health.

Triceps Dips on Bench: Risks and Limitations

Triceps dips on a bench are a popular bodyweight exercise intended to target the triceps, the muscles located at the back of the upper arm. While this exercise is often used for its simplicity and effectiveness in building triceps strength, it comes with significant risks, particularly concerning the shoulder joints. Improper form or the use of additional weight can exacerbate these risks, leading to potential injury and long-term joint problems.

Stress on Shoulder Joints

One of the primary concerns with bench dips is the excessive stress they place on the shoulder joints, especially when performed incorrectly or with added weight.

Shoulder Impingement Risk: The position required for bench dips involves the shoulders being in a hyperextended state, where the arms are behind the body as you lower yourself down. This position can cause the head of the humerus (upper arm bone) to press against the acromion (part of the shoulder blade), potentially leading to shoulder impingement. Shoulder impingement is a painful condition where the tendons of the rotator cuff muscles become pinched or compressed, leading to inflammation and potential damage over time.

Rotator Cuff Strain: The rotator cuff is a group of muscles and tendons that provide stability to the shoulder joint. During bench dips, these structures are put under considerable strain, particularly if the exercise is performed with poor form or if heavy weights are added. This strain can lead to rotator cuff injuries, which are notoriously difficult to heal and can significantly impair shoulder function.

Increased Risk with Poor Form: Improper form, such as flaring the elbows out excessively or lowering the body too far, increases the risk of shoulder injuries during bench dips. Many people unknowingly exacerbate these risks by performing the exercise too quickly or by adding too much weight too soon, without building the necessary strength and stability in the shoulders.

Excessive Pressure on the Shoulder Joint Capsule: The shoulder joint capsule, which surrounds the shoulder joint, can be overstressed during bench dips. The extreme angle of the shoulder during the dip can lead to excessive stretching and potential damage to the ligaments and tissues within the joint, increasing the risk of dislocation or chronic instability.

Alternative: Triceps Pushdowns with a Cable

Triceps pushdowns with a cable machine are a safer and more controlled alternative to bench dips. This exercise effectively isolates the triceps without placing undue stress on the shoulder joints, making it an excellent choice for building triceps strength while minimizing the risk of injury.

Controlled Range of Motion: Triceps pushdowns allow for a controlled range of motion that is less likely to compromise shoulder integrity. The movement is primarily driven by the triceps, with the shoulders and elbows maintained in a stable, neutral position throughout the exercise.

Reduced Risk of Shoulder Impingement: Unlike bench dips, triceps pushdowns do not involve hyperextension of the shoulder joints. This eliminates the risk of shoulder impingement and reduces the overall strain on the rotator cuff muscles.

Adaptability and Safety: The cable machine provides resistance in a way that can be easily adjusted to suit your strength level. This adaptability allows for gradual progression without the need to overload the joints. Additionally, the exercise can be performed with a variety of attachments (such as ropes, straight bars, or V-bars), offering different angles and grips to target the triceps effectively while reducing strain on the shoulders.

Focus on Triceps Isolation: Triceps pushdowns are highly effective at isolating the triceps, ensuring that the muscle group is targeted directly. This focused approach maximizes the benefits for the triceps while minimizing the involvement of other muscle groups, allowing for safer and more efficient muscle development.

Proper Technique for Triceps Pushdowns

To maximize the benefits of triceps pushdowns and minimize the risk of injury, proper form is essential:

Setup: Attach a straight bar, rope, or V-bar to a high pulley on a cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the attachment with an overhand grip, keeping your elbows close to your sides.

Starting Position: Begin with your elbows bent at a 90-degree angle, with the bar or rope at chest level. Your upper arms should remain stationary, and your shoulders should be relaxed.

Press Down: Extend your elbows and push the bar or rope downward until your arms are fully extended, focusing on squeezing the triceps at the bottom of the movement. Keep your wrists straight and avoid using your shoulders to initiate the movement.

Return to Start: Slowly return to the starting position, allowing the bar or rope to rise back to chest level. Maintain control throughout the movement, ensuring that your elbows stay close to your body.

Breathing: Exhale as you push the bar or rope down, and inhale as you return to the starting position.

Incorporating triceps pushdowns into your workout routine, you can effectively build triceps strength and size while protecting your shoulders from the potential risks associated with bench dips.

While triceps dips on a bench are a common exercise for targeting the triceps, they come with significant risks, particularly concerning shoulder joint health. The fixed position and movement pattern can lead to shoulder impingement, rotator cuff strain, and other joint-related issues, especially when performed with improper form or heavy weights. Triceps pushdowns with a cable machine provide a safer and more controlled alternative, allowing for effective triceps isolation without compromising shoulder integrity. By choosing exercises that prioritize joint safety, you can achieve your strength and fitness goals while minimizing the risk of injury.

Crunches: Limitations and Risks

Traditional crunches are one of the most commonly performed abdominal exercises, often included in routines with the goal of strengthening the core and developing the abdominal muscles. However, despite their popularity, crunches have several limitations and risks that can outweigh their benefits, particularly when it comes to engaging the core muscles effectively and avoiding injury.

Strain on the Neck and Lower Back

One of the primary concerns with traditional crunches is the strain they can place on the neck and lower back. These issues often arise from improper form or from the inherent movement pattern of the exercise itself.

Neck Strain: During crunches, many people tend to pull on their head and neck with their hands as they lift their torso off the ground. This habit, combined with poor posture, can lead to significant strain on the neck muscles. Over time, this strain can result in discomfort, pain, and even chronic neck issues. The forward head position adopted during crunches is unnatural and can exacerbate pre-existing neck conditions.

Lower Back Stress: Crunches primarily target the rectus abdominis, the superficial “six-pack” muscle. However, as the upper body is repeatedly flexed forward, the lower back can be put under excessive pressure, especially if the lower back rounds or lifts off the ground during the movement. This stress can aggravate or even cause lower back pain, particularly in individuals with weak core muscles or poor form. The repetitive spinal flexion involved in crunches can also contribute to disc issues over time.

Limited Abdominal Engagement

Another limitation of crunches is that they primarily target the rectus abdominis, providing limited engagement of the deeper core muscles that are crucial for overall core strength and stability.

Superficial Muscle Focus: While crunches can help tone the rectus abdominis, they do little to engage the deeper core muscles, such as the transverse abdominis and the internal obliques. These deeper muscles play a vital role in stabilizing the spine and pelvis, and their lack of activation during crunches means that this exercise is less effective for overall core development.

Neglect of Functional Core Strength: Effective core training should involve exercises that promote functional strength, stability, and balance. Crunches, however, do not adequately train the core in a way that translates to real-world movements or sports performance. The limited range of motion and focus on a single muscle group mean that crunches do not build the type of core strength that supports daily activities or athletic endeavors.

Alternative: Planks

Planks are a highly effective alternative to crunches, offering a safer and more comprehensive approach to core training. Unlike crunches, planks engage the entire core, including the deep stabilizing muscles, without placing undue strain on the neck or lower back.

Full Core Engagement: Planks are an isometric exercise, meaning they involve holding a position rather than moving through a range of motion. This static hold engages not only the rectus abdominis but also the transverse abdominis, internal and external obliques, and the muscles of the lower back, glutes, and hips. This comprehensive engagement leads to stronger, more balanced core muscles that provide better support for the spine and pelvis.

Neck and Back Safety: Since planks do not involve spinal flexion, they significantly reduce the risk of neck and lower back strain. The spine is kept in a neutral position throughout the exercise, which promotes proper alignment and minimizes the risk of injury. The head remains aligned with the spine, eliminating the forward head posture that often causes neck strain during crunches.

Functional Strength and Stability: Planks build functional core strength that is applicable to everyday activities and athletic performance. The stability and balance required to hold a plank position translate directly to improved posture, better movement mechanics, and enhanced performance in various physical tasks.

Proper Technique for Planks

To maximize the benefits of planks and avoid common mistakes, proper form is crucial:

Starting Position: Begin by lying face down on the floor. Position your elbows directly under your shoulders with your forearms on the ground, and lift your body off the ground so that only your forearms and toes are in contact with the floor.

Align the Body: Your body should form a straight line from your head to your heels. Engage your core by pulling your belly button towards your spine, and keep your glutes and legs tight. Avoid letting your hips sag or rise too high.

Hold the Position: Maintain the plank position, keeping your body aligned and your core engaged. Focus on breathing steadily. Aim to hold the plank for as long as you can maintain proper form, starting with shorter durations and gradually increasing as you build strength.

Common Mistakes to Avoid: Ensure that your neck remains in line with your spine (not looking up or down), your shoulders are relaxed away from your ears, and your lower back is not arching or rounding.

Incorporating planks into your core workout routine, you can achieve more balanced and effective core development while minimizing the risk of injury associated with traditional crunches.

Traditional crunches, while popular, have significant limitations and risks, particularly in terms of neck and lower back strain and limited engagement of the deeper core muscles. Planks offer a safer and more effective alternative, engaging the entire core, promoting functional strength, and reducing the risk of injury. By focusing on exercises that engage the core comprehensively, such as planks, you can build a stronger, more resilient core that supports overall health and athletic performance.

Escamilla, R. F., et al. (2010). Core Muscle Activation during Swiss Ball and Traditional Abdominal Exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276.

Inner and Outer Thigh Machines: Limitations and Risks

Inner and outer thigh machines are common fixtures in many gyms, designed to target the adductor (inner thigh) and abductor (outer thigh) muscles. While these machines may seem appealing for those looking to tone their thighs, they have several limitations that can diminish their effectiveness and even pose risks to the user. These machines often isolate muscles in an unnatural movement pattern and provide minimal functional benefits, making them a less-than-ideal choice for those aiming for well-rounded fitness and injury prevention.

Unnatural Movement Patterns and Muscle Isolation

The primary issue with inner and outer thigh machines is that they force the body into a fixed range of motion, which does not replicate natural, everyday movements.

Isolation of Muscles: These machines are designed to isolate the adductor and abductor muscles, meaning they focus solely on the inner and outer thighs without engaging the surrounding muscle groups. While isolation exercises can have their place in specific rehabilitation or bodybuilding programs, they do not contribute significantly to overall functional strength. Functional strength is the type of strength that allows your muscles to work together efficiently during daily activities, sports, and other physical tasks.

Lack of Functional Movement: The movements performed on these machines do not mimic the natural motions your body undergoes during real-life activities, such as walking, running, or lateral movements in sports. As a result, while you may develop strength in a very specific range of motion, this strength is unlikely to translate effectively to other movements or activities. This lack of functional carryover means that the time spent on these machines might be better used with exercises that build strength and stability across multiple planes of motion.

Minimal Engagement of Stabilizing Muscles: Unlike free-weight or bodyweight exercises, inner and outer thigh machines do not engage the stabilizing muscles of the hips, core, and lower body. These stabilizers are crucial for maintaining balance, posture, and proper alignment during movement. Without engaging these muscles, you might develop strength imbalances or fail to improve the overall stability and coordination required for athletic performance or even daily tasks.

Willardson, J. M. (2007). Core Stability Training: Applications to Sports Conditioning Programs. Journal of Strength and Conditioning Research, 21(3), 979-985.

Risk of Groin Strain and Other Injuries

In addition to the limitations mentioned above, inner and outer thigh machines can increase the risk of specific injuries, particularly groin strains.

Groin Strain Risk: The adductor and abductor muscles are involved in controlling the movements of the legs toward and away from the body’s midline. When these muscles are isolated in an unnatural and often exaggerated range of motion—as they are on these machines—there is a higher risk of overstretching or straining the muscles, particularly the adductors. Groin strains can be painful and take a long time to heal, potentially sidelining you from other physical activities.

Imbalance and Overuse Injuries: Because these machines target specific muscles in isolation, they can contribute to muscle imbalances if not used carefully. Over time, these imbalances may lead to overuse injuries, where the overworked muscles and their associated tendons become inflamed or damaged due to repetitive stress.

Limited Joint Stability: The repetitive and isolated nature of the movement on these machines does little to enhance the stability of the hip joints. This lack of stability training can be problematic, especially if you’re engaged in sports or activities that require quick directional changes or lateral movements, which depend heavily on strong and stable hips.

Alternative: Side Lunges

Side lunges are a functional, compound exercise that effectively targets the inner and outer thigh muscles while also engaging the stabilizing muscles of the hips, core, and legs. Unlike inner and outer thigh machines, side lunges replicate natural movement patterns, making them a more effective and safer option for building functional strength.

Functional Movement Pattern: Side lunges mimic the lateral movements often performed in daily life and sports, such as stepping to the side, changing directions, or even getting in and out of a car. This makes them a much more functional exercise, helping to build strength and stability that translates directly to real-world activities.

Engagement of Stabilizing Muscles: In addition to targeting the adductors and abductors, side lunges also engage the glutes, quadriceps, hamstrings, and core muscles. This full-body engagement promotes better balance and coordination, reducing the risk of injury during dynamic movements.

Improved Joint Stability: By working through a natural range of motion and requiring balance and control, side lunges help to strengthen the stabilizing muscles around the hip joints. This improved stability is crucial for preventing injuries, particularly in sports that involve a lot of lateral movement.

Proper Technique for Side Lunges

To maximize the benefits of side lunges and avoid common mistakes, proper form is essential:

Starting Position: Stand tall with your feet hip-width apart, and your core engaged. Hold your hands together in front of your chest for balance, or hold a dumbbell in each hand for added resistance.

Step to the Side: Take a large step to the side with your right foot, keeping your toes pointing forward. As you step out, shift your weight to your right leg, bending your right knee and pushing your hips back as if you’re sitting into a chair.

Lower Your Body: Lower your body until your right thigh is parallel to the ground, ensuring that your left leg remains straight. Your right knee should be aligned with your right foot, and your chest should stay up, with your back straight.

Return to Start: Push through your right heel to return to the starting position, bringing your right foot back to meet your left. Repeat on the left side.

Breathing: Inhale as you step out and lower into the lunge, and exhale as you push back up to the starting position.

Incorporating side lunges into your workout routine, you can effectively target the inner and outer thighs while also improving overall stability, balance, and functional strength.

While inner and outer thigh machines are designed to isolate specific muscle groups, they often do so at the expense of functional movement and joint health. These machines can contribute to muscle imbalances and increase the risk of groin strains and other injuries. Side lunges offer a superior alternative, engaging the inner and outer thighs in a natural, functional movement pattern that also strengthens the stabilizing muscles of the hips and core. By focusing on exercises like side lunges that promote overall stability and functional strength, you can achieve better results and reduce the risk of injury.

Willardson, J. M. (2007). Core Stability Training: Applications to Sports Conditioning Programs. Journal of Strength and Conditioning Research, 21(3), 979-985.

Bicep Curls with a Straight Bar: Risks and Limitations

Bicep curls are a fundamental exercise in strength training routines, primarily targeting the biceps brachii—the muscles located at the front of the upper arm. While bicep curls with a straight bar are a common variation, they can present several challenges and risks due to the fixed hand position imposed by the bar. These challenges can lead to undue stress on the wrists and elbows, potentially resulting in discomfort, injury, and long-term joint issues.

Stress on the Wrists

One of the primary issues with using a straight bar for bicep curls is the unnatural positioning of the wrists.

Fixed Supination: When using a straight bar, the hands are locked into a fully supinated (palms-up) position. For many individuals, this position places the wrists in a state of hyperextension, which can cause discomfort and increase the risk of strain. The rigid grip required to hold the straight bar does not allow for the natural rotation of the wrists, which is crucial for reducing stress during the curling motion.

Wrist Strain and Injury: Over time, the repetitive strain of performing bicep curls with a straight bar can lead to wrist pain or more severe conditions such as tendonitis or carpal tunnel syndrome. The lack of flexibility in the wrist positioning can exacerbate these issues, particularly for individuals with pre-existing wrist problems or those who regularly perform high-volume or heavy-weight training.

Stress on the Elbows

In addition to wrist issues, bicep curls with a straight bar can also place unnecessary stress on the elbows.

Fixed Grip Width: The straight bar requires a fixed grip width, which may not be ideal for every individual’s shoulder width and arm length. This can create unnatural angles at the elbow joint, leading to increased stress on the tendons and ligaments that support the elbow. Over time, this can result in conditions like golfer’s elbow (medial epicondylitis), where the tendons on the inside of the elbow become inflamed.

Lack of Natural Movement: The rigid hand positioning on a straight bar does not allow for the slight rotation of the forearm that naturally occurs when lifting weights. This lack of movement can contribute to overuse injuries in the elbow joint, as the tendons are repeatedly stressed in the same fixed position without the opportunity to rotate and relieve tension.

Sperandei, S., et al. (2016). Is the Use of Machines in Resistance Training Harmful for the Growth of Shoulder Muscle Strength and Size? Journal of Sports Science & Medicine, 15(1), 85-91.

Alternative: Dumbbell Bicep Curls

Dumbbell bicep curls offer a superior alternative to straight bar curls, providing a more natural range of motion and reducing the risk of strain on the wrists and elbows.

Natural Hand Position: Dumbbells allow for a neutral or rotating grip, meaning that your hands can naturally rotate during the curl. This more ergonomic position significantly reduces the strain on the wrists and allows the forearms to move in a way that is more aligned with the body’s natural biomechanics. This reduces the likelihood of developing wrist pain or injury.

Reduced Elbow Stress: With dumbbells, each arm moves independently, allowing you to adjust your grip width and the angle of your arms to suit your body’s natural mechanics. This flexibility reduces the stress on the elbow joint, lowering the risk of developing tendonitis or other overuse injuries. The ability to rotate the forearm during the curl (a movement known as supination) also helps to evenly distribute the load across the biceps and surrounding muscles, rather than concentrating it on specific tendons and ligaments.

Balanced Muscle Development: Using dumbbells helps to ensure balanced muscle development between the two arms. With a straight bar, it is possible for one arm to compensate for the other, leading to muscle imbalances. Dumbbells require each arm to work independently, which can help prevent these imbalances and ensure more symmetrical muscle growth.

Proper Technique for Dumbbell Bicep Curls

To maximize the benefits of dumbbell bicep curls and minimize the risk of injury, proper form is crucial:

Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing your thighs (a neutral grip). Keep your elbows close to your torso and your core engaged.

Curl the Weights: Slowly curl the dumbbells by bending your elbows, bringing the weights up toward your shoulders. As you lift, rotate your wrists so that your palms face up at the top of the movement (this is called supination). Focus on squeezing your biceps at the top of the curl.

Lower the Weights: Slowly lower the dumbbells back to the starting position, rotating your wrists back to the neutral grip as you do so. Ensure that you lower the weights in a controlled manner, resisting the urge to let them drop quickly.

Breathing: Inhale as you lower the weights and exhale as you lift them.

Avoid Common Mistakes: Avoid swinging the weights or using your back to lift the dumbbells. Keep your upper arms stationary and focus on using only your biceps to move the weights. Maintaining a controlled tempo throughout the exercise is key to maximizing muscle engagement and minimizing strain on the joints.

Incorporating dumbbell bicep curls into your strength training routine, you can achieve effective biceps development while protecting your wrists and elbows from unnecessary stress and injury.

While bicep curls with a straight bar are a popular exercise, they can place undue stress on the wrists and elbows due to the fixed hand position. This can lead to discomfort, strain, and even long-term injuries, particularly for those who perform this exercise regularly or with heavy weights. Dumbbell bicep curls offer a safer and more effective alternative, allowing for a natural hand position and reducing the risk of joint strain. By choosing exercises that align with the body’s natural movement patterns, you can build strength more safely and sustainably.

Sperandei, S., et al. (2016). Is the Use of Machines in Resistance Training Harmful for the Growth of Shoulder Muscle Strength and Size? Journal of Sports Science & Medicine, 15(1), 85-91.

Wrapping Up

Choosing the right exercises is crucial for effective muscle growth and overall fitness. By avoiding these common but counterproductive exercises and incorporating safer, more effective alternatives, you can optimize your workout routine and achieve better results. Always prioritize proper form and consult with fitness professionals to tailor your exercise regimen to your individual needs.

Disclaimer

The information provided in this article is intended for educational and informational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise program.

While the exercises discussed above are commonly recognized by fitness professionals as potentially harmful or less effective for certain individuals, it is important to remember that each person’s body is different. The effectiveness and safety of an exercise can vary based on individual health, fitness level, and specific circumstances.

Before making any changes to your exercise routine, please consult with a fitness professional or healthcare provider to ensure that the exercises are appropriate for your specific needs and goals. The authors and publishers of this article are not responsible for any injury or harm that may result from the use of the information provided.