It happens all the time: You see an exercise on social media or on a website and it raves over an exercise being a wonderful activity, but the glamor ends up being short-lived.
This is one of the best things about exercise, not one exercise is the best fit for everyone, making a handful of exercises as simply overrated. The content ahead looks at the top 3 most overrated exercises with practical suggestions on what to do instead. 
What Qualifies as an Overrated Exercise?
The idea of this isn’t to suggest exercises are not useful or helpful; it’s just more times than not certain exercises are overhyped. With this in mind, here are some important criteria to consider when assessing if an exercise is overrated.
[wpcode id=”229888″]- Is the exercise directed at the core? If the exercise in question is directed at the abdominal muscles, the back, obliques, or love handles there is a chance this could be overrated. There are endless amounts of exercises that claim to be a miracle on love handles and mid-section of the body. If you come across a site or a video, watch it with caution, but do your research to see if it is safe, effective, or worthwhile.
- The source suggests little or no effort. The most direct answer for this is you need to work hard to get results. While working efficiently truly is a big deal, you’re going to have to put in hard work to reach your goals. If the source suggests little to no effort, no time, and sounds too good to be true, then it probably is.
- The exercise is unsafe to perform. There are many types of variations for different exercises, which can sometimes be a good thing. Especially when working with dumbbells, there are various hand grip formations and body positions you can get in for optimal angles. However, there are exercises that can put strain on certain parts of the body that just really are not safe. For this reason, if you see an exercise that does not look comfortable, then maybe skip on it.
- It is the correct type of exercise, but wrong variation. Similar to above where an exercise needs to be safe, the wrong variation of an exercise can really make it overrated. For example, there are many types of squat variations, however, not every version is the best option.
The Top 3 Most Overrated Exercises with the Best Alternatives
Knowing how to spot overrated exercises is important and also knowing which exercises to avoid is paramount to creating the best program for your gains. While this is not a one size fits all formula, the exercises listed below are considered to be overrated since there are better and safer options to perform.
- BOSU Exercises. Balance exercises are great for establishing stabilizing muscles, but this type of training takes away from the muscles being targeted. Unless you specifically are targeting balance activities, stray from the BOSU. Consider these options instead to work stabilizing muscles:
- Cable machine exercises. Using the cable machine demands bilateral stabilizing action from the core, which makes this an excellent alternative to the BOSU. Also, using the cable machine can increase the general range of motion in many lifts.
- Crunches. The abdominal crunch is highly specific to the rectus abdominis muscle. It was thrown into popularity at a time when ab exercises were dominating the market, but now they have one purpose. Performing endless crunches can place strain on the abdomen, but if you have to do 3 sets of 50 just to get any kind of stimulus, then you know the workout isn’t as efficient as it could be.
- Try this instead: dead bugs, planks, cable wood chops are all great options to work the core, fatigue the stabilizing muscles, and provide proper weight for progressions.
- Triceps Kickbacks. This triceps-specific exercise focuses on unilateral dumbbell work and is meant to isolate the triceps. However, the pure nature of this exercise means you need to deactivate the shoulders, rhomboids, Lats, and Traps while maintaining an elevated elbow. The focus and attention required to truly nail down proper form can take a bit to master, but there are alternative options that are more effective.
- Try this instead: the cable triceps press down or skull crushers target the posterior aspect of the arm. To perform the triceps press down effectively, focus on tightening the arm while fully straightening it. Also, studies suggest that hypertrophy training in the triceps is best when elbow extension occurs overhead.
What are Some Key Factors to Consider?
While some exercises can land on a popular list at any given time, their usefulness comes down to how effective they are for building muscle and delivering results. Here is a list of some important factors to consider with your workout and with potentially overrated exercises that may be slowing your success.
- Your diet plays a key role in success. Your diet directs your energy levels and delivers protein for the body to use for recovery. Following a balanced and healthy diet that also provides vitamins and minerals can help to encourage enzyme health for a healthy body.
- Consuming lean protein is critical for lean muscle growth. Consuming lean protein with every meal can help to encourage a lean body. Protein is vital for life, but is essential around your workout to encourage recovery.
- Exercise is not one-size-fits-all. While there is no magic ball for a one-size-fits-all exercise that is guaranteed for everyone, the best option is to be consistent with your fitness program.
- Overrated exercises are continuously evolving. While the list above shines light into efficiency of certain exercises, the list changes as more education is established. However, these exercises are your go-to options, consider mixing it up to see if any of the suggested options can be added to your routine.
Conclusion
The information above describes the top 3 most overrated exercises with expert suggested replacements. If you are new to any of the listed exercises, consider easing into them so the body can adjust.
If you detect that any of your current exercises are overrated and need updating, consider swapping up your selection one at a time to help the body to adjust. Try swapping barbell exercises for dumbbells, resistance bands for cables, or body weight exercises to help guide your body every angle needed for success.
Resources
https://health.clevelandclinic.org/balance-exercises
