Stop exercising these 11 exercises (do these working out in the morning!) - Anaducha.com - AnaDucha

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Stop exercising these 11 exercises (do these working out in the morning!) - Anaducha.com

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Stop exercising these 11 exercises (do these working out in the morning!) - Anaducha.com


What's up guys jeff cavaliere anaducha.com so today we're gonna do something we have not done it in a while and that is we're visiting the iron graveyard we're all exercises that we've killed in the past reside as a matter of fact we're actually revisit and pay our respects to some of those that we've already placed in the graveyard and buried and more importantly we're adding a few more now look guys I'm gonna do what I've always done here on this website I'm not just going to tell you to stop doing the exercise and that's it I'm gonna tell you the specific reasons why we put them in the graveyard in the first place but more importantly what you can do as a direct replacement for it so

with that being said we're gonna call in Jesse here to make sure that we can actually get this article done the right way you want me doing the bad exercises of course because you're sort of the king of doing things wrong you know I mean okay well if I'm doing that I want my new new intro playing they've already seen you doing no no no no my new new intro yes run it you gotta be kidding me okay we can get started now can't we yes all right let's go guys the first exercise up is okay so we must go kick off this list with what we've actually had dead and buried now for quite some time with this website and it's the dumbbell fly done this way unsupported on a bench which happens to be the way that most of us do this exercise the fact is we are actually hanging out here and all of it our

shoulder reckon glory when we do the exercise in this way this unsupported version is placing so much stress not just on your chest as a matter of fact a lot of the stretch that you might feel here is actually being redirected to a different muscle in our arm called the coracobrachialis but more importantly is what you're doing and putting your anterior shoulder capsule at risk and performing it this way we have alternatives I've discussed before if you're really dead set on doing a fly doom on the floor at least by doing them on the floor here you have a bottom you have a safety net and you actually have the additional benefit of overloading the exercise on the eccentric portion of it to get some better benefits in terms of making muscle gains but why are we even screwing around there either if we want to do something that's going to get our chest to respond at least do something that

includes adduction take it from a point in the range of motion that gets our arm out from our body that applies the stretch we thought we were looking for in the first place but actually that allows us to cross midline under tension the fly doesn't do that when we reach the top we're losing any additional tension on the pecs we can get that by simply swapping this for a cable or a band and continuing across our body in a full crossover alright so there's one exercise that signifies I'm lost more than any other it's this one right here it's the dumbbell side Bend people will do this exercise add noise I'm trying to sculpt out a midsection carve up their abs get ripped obliques whatever it is they're saying and a lot of times they don't even put the dumbbell on the right hand when they do but I'm here to tell you there really is no right side to put the dumbbell in because the exercise itself is trashed if you're

trying to train your obliques we know guys by now that the obliques are not necessarily side bending muscles can they bend us to the side yes but if you look at the direction of their fibers what do they prefer to do rotation so if you want to train them get a rotational exercise one of my favorite wants to do is this I hang from a bar and I simply try to initiate a rotation of my pelvis curl it up and twist it a little bit in one direction I'm not looking to get my legs all the way up to the bar I'm simply looking to control the lifting and turning of my pelvis with my obliques and I really focus on trying to do that every single repetition now I understand some might say hey this is really difficult it doesn't mean that you have to do it hanging you could actually do it over here in the captain's chair as well to

unweight a lot of your body weight if that's one of the issues you have right now preventing you from doing the exercise smoothly and you do the same thing here again the range of motion is not that critical its initiating from the obliques and making sure that you're rotating even just a little bit to get them to do the job that they actually prefer to do in the first place alright so speaking of exercises that we do all too often and throw another one in here the concentration curl now look I've actually covered in a previous article how to do the concentration curl if you're going to do it at all because most of the time we alter the exercise so much that we change the strength curve on it we actually redirect most of the force into the shoulders applau as opposed to the biceps in the first place and there things we can do that are better anyway like maybe stand up get on your feet like in a barbell

curl we're not getting crazy here guys it's just a lot better exercise we can use more weight we can actually make sure that the the force is actually being directed into our arms what we're trying to build in the first place and more importantly we can get a little bit of functionality because our tour is gonna have to help us to control the weight as we lift that heavier weight up we have to be able to counteract that none of that is happening when we're just sitting on our ass on a bench posing more or less so I'm telling you right now if you're looking for better gains overall the faster you can swap out this exercise for this one the better off you're gonna be a new addition to the iron graveyard is this one right here the Cuban press now don't be confused because you've probably heard that but Jeff there's external rotation going on here look you like external rotation at the shoulders there is except

there's a whole hell of a lot of internal rotation with elevation happening to get to the point of the exercise where you actually externally rotate not to mention the eccentric internal rotation that's happening on the way down guys it doesn't just matter how an exercise starts and finishes what matters is how you go through the exercise the journey is what's most important and we can actually follow the same beginning and end points in a much safer way if we swap out to this one here and that's the Urlacher you see instead of going up to the top here by internally rotating our shoulders we can actually initiate through our biceps which is a natural movement and transition to external rotation a lot sooner we can bypass the internal rotation of the shoulder at all points to the exercise making a hell of a lot safer not to mention the end result of this is a better exercise if you were to do a

few reps of each I guarantee you the one that you're gonna feel more effectively training your shoulders again without all the pain is going to be there Locker swap it out guys I promise you the results will be worth it I was thinking of shoulders I'm gonna sound like a broken record here guys but it's for good reason because things aren't changing biomechanically a exercise once will always be a exercise and that brings us once again to the upright row the king of all exercises Jesse thank you for demonstrating once again the fact is we can do better than this guys there's so much wrong with this exercise I mentioned before as a physical therapist if you were to come to me in the and I was going to diagnose you with impingement I would put you in the exact position that you're going to be in to perform an upright row a provocative position to cause an irritation to the supraspinatus and the

tendons in your shoulder you're literally doing that test to yourself with every single rep of an upright row we can do better than that all we have to do is alter the position of our arm during this upward journey instead of letting the elbow win the race to the top with the wrist down here losing we can actually let the wrist win and the elbow lose meaning let the wrist beat the elbow to the top what happens is the difference in shoulder mechanics we get an internally rotated shoulder when the elbow is higher than the wrist we get an externally rotated shoulder when the wrist is higher than the elbow the dumbbell high pull accomplishes this so easily and once again it's one of those exercises that when you do make this switch not only does it feel instantly better but it actually allows you to get a better contraction in your shoulders and ultimately will allow you to get better results what what what

yeah yeah you just do a regular pull-up please next all right next up is what I like to call an instant lift right one of those that we actually do for Instagram because it looks really cool when you load a whole lot of place on a bar and do a motion that's about four inches guys the rack pull is not something we necessarily need to be doing we can pretty much get rid of it because not only is it not as impressive as it actually looks you are as I discussed before placing a lot of stress unnecessary stress on an area here in your shoulder complex called the thoracic outlet you don't want to mess with shoulder thoracic outlet issues what you want to do instead is just simulate a deadlift more right don't take the bar from above the knee increase that range of motion take the bar down at least below the knee if you want to put it on a couple mats or some blocks you can do that if you want to not

necessarily have to pull it from the floor all the time but what you're going to get from this is a reduced attraction on the arms because you're doing something that you actually could lift from the floor or slightly off of it you're going to have the benefit of still building your traps guys because the deadlift itself is a great trap builder and you're going to functionally start doing exercise that's going to much greater carry over to the actual deadlift itself not to mention any other thing you do an actual daily life I'm so now stick it with the legs this is an exercise that you see everybody doing pretty much again in every gym and this is the leg extension you can see Jessie cranking out reps here and getting a nice squeeze on his claws but it's what's happening beneath the surface particularly beneath that kneecap of his that's what concerns me I think the compressive forces on the patella especially in

this flexed position and initiating from this flexed position is going to be a problem particularly for people that have problems already in their knee so if you have condom relationship if you have patellar tracking problems these are things that are become exacerbated in this exercise and we realize that something in an open chain environment like this where your leg is is basically hanging freely and working freely is never gonna have the carryover that's something that you could do closed chain with your foot in contact of the ground is especially when we're training athletes so is there something we can do better I believe there is and it's this this is the TKA drop lunge and what this is is a two-part exercise the band is placed around the knee to allow us to contract against it to get that resisted knee extension to not have to sacrifice the benefit that we're feeling in the squeeze in the

quad during the leg extension but beyond that we can actually load this a lot heavier we can apply a connected load let's say one through our knee extension hip flexion combo during this drop lunge and then still have the band as the additional final kicker to really impact that quad at the top so we're getting a more functional exercise again the feet are in contact with the ground we're loading it heavier and we're placing a stress on the knee that allows for extension without all that compressive load that we get inside that leg extension machine all right so let's bring out Raymond here to cover an exercise that again has been in that iron graveyard for quite some time really really buried deep beneath the earth here and it's the behind the neck shoulder press now look I don't have a problem with an overhead press I love overhead pressing but when you do it behind the neck you're literally

fighting your own Anatomy let me show you we're talking about if we look at the ball and socket joint that is the shoulder the socket is actually created by the scapula the shoulder blade itself and you can see that the socket doesn't face directly out towards you it actually faces forward at about 45 degrees so if we wanted a mirror the natural range of motion of the ball and socket we would let the socket and the ball move here in this plane angled slightly forward in front of the body not all the way over here so behind the neck pressing is fighting your own Anatomy causing a little higher likelihood of impingement here at the shoulder so I'm in favor of pressing overhead but we just got to do it like this instead in front of you and there's a few things that actually come to your benefit in addition and that is the additional help of your triceps right they overhead pressing movement is built

for strength we're trying to train the overall strength of our upper body why are we trying to remove the triceps from the equation so what we can do to actually make this really simple is just take a more narrow grip by taking a more narrow grip on the bar just outside of shoulder width you can see what happens if I was gonna try to press from here instead bring it to here that narrowing of the grip actually brings the elbows into the same position we were looking for ideally out of Raymond itself so just make that swap out guys get that bar from behind your body to the front of your body and those hands from out wide two more tight and close to your body here and I promise you be better at the exercise and your shoulders will be better off for it and finally guys as we wrap up the last two exercises that we can actually kind of group together because they're actually unified by stupidity this

that Jessie's done before and this that Jessie's done before and when I say Jessie I mean well you know what I mean the fact is guys any advice that this Jessie gives is just stupid bad advice so not only are these exercises a representation of that but it's something you want to avoid at all cost however whoa I changed my hair okay I don't have that hairstyle anymore so I don't know if you can consider me that Jessie still it's a work in progress guys hopefully you found this article helpful remember it's not necessarily always the exercises what's most important is how you do the exercises and hopefully now with a little bit of logic and reasoning behind why I selected what I did at least you might be willing to explore some of the alternatives just see for yourself how they work for you if you're looking for a step-by-step program that puts them all for you in place step by step day by

day you can find them all over in our programs at anaducha.com the meantime if you found the article helpful leave your comments and thumbs up below let me know what else you want me to cover I'll do my best to do that for you and if you haven't already so guys click subscribe and turn notifications so you never miss a new article when we're pulling out alright guys see you soon we Jeff we forgot to ask do you guys like the new intro leave a thumbs up don't encourage him guys don't encourage him that's it you.

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