Top 10 WORST Exercises for Muscle Growth (MUST AVOID!)
While I always talk about focusing mainly on the big compound lifts that give you the best bang for your buck, I also preach …
source
February 1, 2026
Headlines
"Harmony in Every Heartbeat
While I always talk about focusing mainly on the big compound lifts that give you the best bang for your buck, I also preach …
source
ahahahahah ahahahahahahahahahahahahahahah
Upright rows are the best glenohumeral/over all shoulder builder.
No, don't modify sh*t before you know how to perform it properly.
I disagree on the smith Bench Press. Watching the video and demonstration you used, he could have slid the bench back a few inches and tucked his elbows in. If he had done that then the bar would have touched the bottom of the chest and it be pushing up and back over the chest just as your free weight bench press demonstration was performed.
I use the smith for all my pressing movements because I train alone. With the machine you showed, my strength on the smith actually translates quite well to a free weight exercise.
My incline bench has worked up to 315 for 5 on a Smith
And did 315 on a free bar for 6
My smith seated military press is 245 for 5 or 6 and the exact same on a free bar seated over head press
My close grip bench is 295 for 5 on a smith
And 295 for 5 free weight.
So if you pay attention and use correct bench placement, the smith machine can and does translate nicely to SOME free weight exercises. Not all by any means, but for those 3 it does, at least in my case at the age of 51.
I agree with all 10.
Bang on with the upright rows. To high and one ends up with joint pain. Ask a man who's got that!
who else missed Alpha Blue guy, what happened this guys?
EXCELLENT!!!
I am 17 and don' t feel any sort of pain when I do the upright row with 88 lbs. So u can do it without any pain when u are a teen
Thank you
Doing a smith machine bench press actually helped me get stronger that’s the only one I don’t agree with
First exercise is the most stupid i’ve ever seen, literally made this shit up because no one has ever done it..
Not a thing wrong with performing upright-rows. It's a compound exercise that develops muscles.. and it's not for gaining strength. Albeit all exercises do add to one's strength. Upright-rows should be a relatively lowish weight move.. for higher reps.
Watching people do behind the neck seated barbell press makes me cringe.
Decline bench press
Very informative and helpful chanel, thanks Alain👍😊, Also the "stupid lifter" is soooo funny.😂 I love watching him on every video lifting and loitering around while you are lifting properly.👏Cheers!
Suggest to "Gym Bro" that he might be showing the piano keys excessively. No need to stick out the teeth, man.
good work
I wish this taught me something new.
I thought I was the only one about the Smith machine it’s very uncomfortable benching no cap
Wear sunscreen ☀️ 🤣
The guy playing 'Gym Bro' is Awesome! Good knowledge with humor 👏
I found this useful … also please he gave us alternatives
You can tell all of these things are bad just by looking at them
That upright row will get you hurt sooner or later .
you sound like chills of top 10s
btw i like your style aplha man lmao.
Very informative stuff here. Thanks
The music is dope. The guy in blue performing the bad exercises is hilarious 😂
Good work
I love his voice!
There I said it!
My girlfriend says I need to improve my pelvic thrust exercise should I use weights or just go for maximum reps
Very informed yet simply presented; excellent instruction and nice editing work as well. You're in the highest class of YouTube presenters, along with Jeremy Ethier and Jeff Nippard.
Well planet fitness suck they have only have Smith machines..
The Jazz design pants though.
I workout at planet fitness so smith machine bench press it is
Very good information thnks
No shit sherlock for the smith machine bench press.
However, a Hammersmith machine has an inclined path that, while not an arc, moves the bar from the high point of the chest to above the shoulders. Do your research before making a misleading video…
Didn't know the standing dumbbell fly was even a thing how stupid
Good fun video, well done
👍🏻👍🏻
I have 1st hand experience on how bad barbell press behind the neck can mess you up. GREAT VIDEO and great call on all 10 examples.