The Worst Exercises For Muscle Growth If You Haven’t Worked Out In Awhile (For New Lifters Too)

When is the dumbbell bench press the absolute worst exercise you can do in the gym? Today we’re going to cover that along with all the worst exercises for muscle growth if you haven’t worked out in a while. These tips will also help those who are new to training.

If it’s been years since your last workout, you are basically a new lifter all over again and even if you’ve only been off from lifting for a month or two. You can’t go back into the gym thinking you’ll be able to lift the same amount of weight as you did before.

Every exercise is a bad exercise if you are lifting too heavy, using poor form or partial repetitions. One of the best examples of this is the leg press.

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How many of you who go to the gym have seen a guy overload this exercise and only do a six-inch range of motion.

You’re better off lightening up the weight and getting a feel for a full range of motion.

You put your low back at risk by going too far down with this exercise. You need to stop just before your butt lifts off the seat or your low back loses contact with it.

There’re exercises we do at home that make the worst list simply because they’re not good exercises to build muscle—for example, the renegade row.

The added instability created by doing a row in the plank position will challenge the core stability muscles more.

Because of this instability, you aren’t able to lift heavy enough to stimulate new muscle growth in your lats. You’re better off sticking to the basics, and for our back, that’s bent over rows, pull-ups and chin-ups.

An exercise that comes to mind is the dumbbell clean and press. It’s a great exercise often used in metabolic circuits and develops whole-body explosive power. But it’s not the best for building glutes, hamstrings, or even your delts. Because of the cardiovascular nature of this exercise, our circulatory system becomes exhausted before the muscles do.

There are loading, momentum and range of motion issues too.

You’re better off breaking it up into 3 different exercises. Romanian deadlifts for the glutes and hamstrings, squats for the quads, and of course, shoulder press for the delts. These are basic muscle builders and allow us to focus on the working muscles instead of the movement pattern.

Every exercise that’s done without a proper warm-up first is dangerous and puts you at a higher risk of injury.

I break warm-ups into 2 parts, a general warmup at the start of our training session. This should last 5 to no more than 10 minutes. I timed mine, and it worked out to about 7 minutes. You start with light cardio to get the blood pumping and then do some mobility work, Basic callisthenics or dynamics stretches to get the joints warmed up.

Then we have our warm-up sets before our main lifts. I tend to train with higher repetitions, so I don’t do many warm-up sets, but the heavier and lower rep you lift, the more you’ll need. I recommend at least 1 to 3 sets done between 50 to 70 percent of your working weight.

These are done early in your workout and on your compound lifts. As you get to the end of your training session and into isolation work, you should be warmed up and don’t need to do anymore.

Many guys fall into the trap of only training their mirror muscles. All they’re doing is chest and arms. This is when the bench press, dumbbell, or barbell doesn’t matter. Becomes the worst exercise you can do.

All that happens is as you train your chest, it gets tighter, and your shoulders round forward. Your underdeveloped back isn’t strong enough to pull them into their proper place.

The result is you can’t even display your chest correctly because of the poor posture you’ve developed. You need to cut back on the benching and double up on the back work. Make sure you’re not only doing a lat-focused exercise but also something for your upper back, like elbow out rows or face-pulls.