Joe DeFranco's Industrial Strength Show #36 10 [Popular] Exercises That Suck & How To Fix Them!
Nov 5, 2015
Discover which popular exercises might be doing more harm than good. Joe reveals alternatives to upright rows, advocating a safe Cuban press to protect shoulders. He introduces a slight decline for the barbell bench press to ease AC joint stress. Learn how to replace elbow-straining skull crushers with more effective lockouts. For leg day, he suggests ditching leg extensions for low-box step-ups. Plus, find out why reverse lunges are better than front lunges and how to jump safely with box and uphill variations.
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Doctor's Impingement Test Changed His View
- Joe recalls a doctor using the upright-row motion to test shoulder impingement during an exam after his AC separation.
- That moment made him stop performing upright rows and shaped his view that the exercise is a shoulder wrecker.
Slight Decline Fix For Bench Pain
- If barbell benching irritates your shoulders, use a slight decline of 3–5 degrees to shift loading.
- Place a 25–45 lb plate under the bench foot and lower the bar a bit below the sternum to reduce shoulder flexion and pain.
Ditch Skull Crushers For Lockouts
- Avoid heavy skull crushers to protect elbows and triceps tendons.
- Use narrow-grip rack/foam-roller lockouts and band or cable tricep pushdowns to overload safely and preserve joint health.