Jeff Cavaliere, a fitness instructor, discusses exercises that he believes are ineffective or harmful and suggests alternatives. The exercises he criticizes include the dumbbell fly, the dumbbell side bend, the concentration curl, the Cuban press, the upright row, the rack pull, and the leg extension.
He explains that the dumbbell fly, often performed on a bench, puts too much stress on the chest and the anterior shoulder capsule. As an alternative, he suggests performing the fly on the floor, which allows for better muscle gains and crosses the midline.
For the dumbbell side bend, he argues that the exercise is ineffective for training obliques, which primarily rotate rather than bend. He suggests a rotational exercise involving hanging from a bar and rotating the pelvis.
The concentration curl, he explains, often redirects most of the force into the shoulders rather than the biceps. He suggests a barbell curl as a better alternative.
The Cuban press, he argues, involves a lot of internal rotation, which is unnecessary and can lead to shoulder issues. He suggests the Urlacher, a safer alternative that allows for better shoulder rotation.
The upright row, he criticizes for causing shoulder impingement. He suggests a dumbbell high pull as a safer alternative.
The rack pull, he argues, is not as impressive as it looks and places unnecessary stress on the shoulder complex. He suggests simulating a deadlift as a better alternative.
The leg extension, he criticizes for causing compressive forces on the patella, especially for people with patellar tracking problems. He suggests the TKA drop lunge as a better alternative.
Finally, he criticizes the behind the neck shoulder press, arguing that it fights your own anatomy and can lead to shoulder impingement. He suggests an overhead press in front of the body as a better alternative.
He concludes by emphasizing the importance of how you perform the exercises, not just the exercises themselves. He encourages viewers to explore the alternatives he suggests and to leave comments if they find the video helpful.
1. The speaker, Jeff Cavaliere, is discussing exercises that have been "killed" in the past and are currently in the "iron graveyard". This refers to exercises that have been discontinued or are no longer recommended due to potential injury or ineffectiveness.
2. The exercises being discussed include the dumbbell fly, the dumbbell side bend, the concentration curl, the Cuban press, the upright row, the rack pull, the leg extension, and the behind the neck shoulder press.
3. The dumbbell fly is being criticized for placing excessive stress on the chest and shoulder, particularly when performed unsupported on a bench.
4. The dumbbell side bend is being criticized for being incorrectly performed, often with the dumbbell in the wrong hand, and for not effectively targeting the obliques.
5. The concentration curl is being criticized for being altered in a way that redirects force to the shoulders instead of the biceps.
6. The Cuban press is being criticized for causing unnecessary internal rotation of the shoulder, which can lead to injury.
7. The upright row is being criticized for causing impingement of the supraspinatus and other tendons in the shoulder.
8. The rack pull is being criticized for causing unnecessary stress on the knee and for not being as effective as simulating a deadlift.
9. The leg extension is being criticized for causing unnecessary compressive forces on the patella (kneecap) and for not being as effective as a closed-chain exercise.
10. The behind the neck shoulder press is being criticized for fighting against the natural range of motion of the shoulder, which can lead to impingement.
11. The speaker is suggesting alternatives to these exercises, including the cable fly, the floor fly, the cable or band crossover, the cable or band curl, the Urlacher, the dumbbell high pull, the deadlift, and the TKA drop lunge.
12. The speaker is encouraging viewers to explore these alternatives and to be critical of the exercises they are performing, particularly in terms of their biomechanics and potential for injury.
13. The speaker is emphasizing that the most important thing about an exercise is not just how it starts and finishes, but how it is performed throughout.
14. The speaker is encouraging viewers to look for better alternatives to the exercises they are currently performing, and to seek out professional advice if necessary.
15. The speaker is encouraging viewers to check out the programs on athleanx.com for step-by-step guidance on performing exercises correctly.