This exercise is believed to be a CHEST exercise. With resistance pushing straight down, the only muscles being resisted are the ones holding your arms up...even if you are moving your arms forward and backwards. Muscles need directly opposed force for maximum efficiency.
FULL RANGE OF MOTION
Getting a 'good stretch' puts you at a high risk and should be called the FOOL RANGE OF MOTION. You typically become mechanically weaker at the end of eccentric motion and the force it typically getting heavier. You typically gain mechanical advantage at the end of concentric as the resistance is getting lighter. Many exercise profiles are backwards.
CALVES WITH FEET TURNED IN/OUT
Straight leg calf raises with feet turned in/out does not change the relationship of the gastrocs to the knee. Feet turned out with legs straight happens at the hip. Turned in/out with the knee bent reduces the gastroc activity making it more of a Soleus exercise but still puts the function of the foot out of the plane of resistance and creates excessive ankle stress.
Not all of the following exercise examples are harmful but they all
show a level of improper body mechanics and neglectful education.
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BENT ARM SIDE RAISE
From an elbow flexor challenge to a shoulder external rotation challenge this is not an efficient Middle Delt exercise. The Mid Delt is not working when the elbows are by the side and the Mid Delt are not great at external rotation. Bending the elbow reduces stress at the should that makes it easier but it also puts the force responsibility on a separate muscle group.
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STANDING DUMBBELL 'ROTATOR CUFF'
This is an isometric elbow flexor challenge while you choose to move through internal/external rotation. Most people do not understand the impact of inertia, the concept of an anatomical pully, what a closed pack position is, or that the rotator cuff is not a a joint.
Another backward profile exercise where you get weaker as the resistance gets heavier and you get stronger as the resistance gets lighter. This is a high risk shoulder exercise that is NOT a Serratus Anterior exercise and will not make your rib cage wider.
WHEN WAS THE LAST TIME YOU HAD A TUNE UP?
It is the the equivalent of a specialized auto- mechanic addressing an issue with your car.
WHAT is MOVE METHODOLOGY?
Joint instability leads to decreased flexibility
Ensuring all of your joints are stable increases:
These all lead to everyday life being being easier.
INSTABILITY CREATES LACK OF MOBILITY...aka TIGHTNESS
Stretching tightness DOES NOT address WHY it was tight!
Pain & Tightness are both symptoms created by instability.
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CLOSE/WIDE GRIP CURL OR EXTENSION
Variations are an important part of muscular development but not at the expense of the joints they move. If it looks cool, if someone else is doing it, if it's in a magazine or online, or if the Trainer likes it then it must be good or everyone is the global fitness trainer mentality. Your trainer could be the reason why you hurt when you're not in the gym!
BEHIND THE NECK PULL OR PUSH
Most people cannot pull down or push up behind the head with a straight bar without flexing forward. This forward position places excessive stress inside the shoulder joint and reduces the efficiency o the exercise.
DUMBBELL X2 SIDE BEND
For an exercise to be considered an exercise there needs to be an opposing force. Having a dumbbell in each hand cancels out each other and any motion created is simply by choice rather than by opposed force.
If your momentum is going one way but your knee is going another then you are going to blow out your knee. If you turn your foot out to allow knee tracking then the step to the side is pretty much pointless.
CHEST PRESS GRIP
No matter the exercise, if a resistance is trying to push or pull a joint further into a locked position then excessive stress is being exerted on that joint.
This might as well be called the 'Shoulder Impingement/Wrist Killer' Exercise. This exercise is bad for all joints involved and doesn't even train the traps as much as you like to believe it does.