Mr. America and 2019 Drug-Free Mr. Universe Doug Brignole’s singled out the “Exercises that Cause the Most Injuries.” I agree with the list.
In fact, I’ve done all of them at one point or another—and been injured by at least half of them. Even now, pain from some of those injuries prevents me from doing other sane exercises. Bad deal…
#1: Preacher curl. This is curling with your elbows braced against a slanted bench, allowing the arm to hyperextend. The spider curl, with elbows against a totally vertical pad isn’t nearly as dangerous because it doesn’t magnify the stress on your biceps tendon at full stretch as on a slant. Luckily, I’ve never experienced a torn biceps. Mr. Olympia Dorian Yates has—and it ruined the look of his arm, then he retired.
#2: Overhead press. Almost everyone at the gym does this one, whether it’s using a machine, dumbbells or a barbell. According to Doug, “The overhead press not only causes significant strain to the infraspinatus, it also increase the likelihood of developing impingement syndrome.” My irritated aching right shoulder can attest to that. The behind-the-neck version is even more savage because you torque your arms and shoulder back instead of shifting them more forward. If you must press, use dumbbells, do them last in your shoulder workout and press up and out, not straight up over your head.
#3: Deadlifts. These simply don’t work any muscle through its full range of motion and put the spine in a precarious position if the weight is too heavy. Also, your shoulder joints are being pulled down and if you use an over-under grip, the under-grip arm’s biceps is in danger of ripping from the bone. So injury cost is high, muscle-building benefit is low. Yes, I’ve injured my back with these. If you’re a powerlifter, you have to do them; if not, avoid. You don’t want this to happen…
#4: Bench press. Barbell bench presses constrict the shoulders’ freedom of movement and jam the joint backward. That contributed to my shoulder problems—without much pec size, by the way—as I tried to set new PRs during my powerlifting days. The pectorals are also in danger of ripping. Luckily, I never tore a pec—but it happens too often when going heavy. Ask the Flexing Dutchman, Berry de Mey. Tearing his pec on a heavy bench ruined his promising pro bodybuilding career and his bid for the Olympia in an instant.
If you’re younger, you may be somewhat wiser after reading this and decide to emphasize each ideal exercise for more muscle size. Or you may continue with the above danger-zone moves and perhaps help an orthopedist pay for his yacht.
Tomorrow I’ll have the remaining four—and one may surprise you.
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