Many gym-goers probably know which exercises have bad reputations. Do those movements deserve to perish, or can some be beneficial for certain goals?
Former Women’s Physique Olympia champ Dana Linn Bailey took on the five “most dangerous” gym exercises, evaluating their risk-to-reward ratio.
5 “Dangerous” Exercises
- Guillotine Press
- Behind-the-Neck Press
- Behind-the-Neck Pulldown
- Barbell Upright Row
- Deadlift
[Related: Rows on Rows on Rows — How Antoine Vaillant Programs Regan Grimes’ Back Day]
Guillotine Press
Bailey had not tried the guillotine press or neck press until recently. Unlike the traditional bench press, where the bar stays over the chest, the former’s bar path aligns close to the neck to bias the upper pecs, providing a gnarly chest and front delts stretch.
Biomechanically, guillotine presses are a solid upper chest movement. However, they may feel awkward due to limited mobility. Additionally, they are challenging to load as heavy as incline presses, which Bailey prefers.
Still, guillotine presses are helpful when you don’t have an incline bench or when you want to spice up incline presses. Dumbbells are safer and similarly effective, though. If you use a barbell, avoid loading it too heavily, and use a spotter or opt for a Smith machine.
Behind-the-Neck Press
Bailey revisited the behind-the-neck press, an exercise from her former bodybuilding days. She recalled seeing Arnold Schwarzenegger do this variation in Pumping Iron.
If it worked for Arnold, it’ll work for me.
—Dana Linn Bailey
While Bailey’s younger self got away with it, nowadays, she sticks to military front presses due to limited chest and shoulder mobility. She can lift heavier, though, which is more beneficial.
Bailey doesn’t discourage anyone from behind-the-neck presses if they feel good. There are a few reasons to consider ditching them; going against the natural forward angle of the shoulder joint. Shoulder issues might not arise immediately but can occur over time and be made worse from repetition. It may not be worth the risk for little to additional benefit.
Behind-the-Neck Lat Pulldown
While you could say the same for behind-the-neck pulldowns as behind-the-neck presses, Bailey programs the former in her training. “This used to be a staple for me. I liked how it felt and thought I could isolate my lats better,” she demonstrated.
Bailey prefers to sit backward on the cable machine for a vertical pulling path. Dedicated lat machines, reverse grip, or single-arm cable pulldowns may provide a more acute mind-muscle connection.
Barbell Upright Row
Some experts claim upright rows, a medial delt exercise, can cause shoulder impingement, but Bailey shared a different perspective, stating, “Everyone’s body is different. Ligaments and tendons react differently. If this movement feels good for you, keep it in your routine.”
Bailey opted for an EZ bar or lying cable upright rows to reduce wrist strain. Since there is some injury risk, she keeps weights manageable.
Deadlift
Deadlifts are the only exercise on Bailey’s list she’s had bad experiences with. “I had to see a chiropractor three times a week after hurting my back deadlifting,” she disclosed.
Despite that, Bailey admitted proper form and reasonable weight selection could be enough to make deadlifts sufficient to program for certain goals outside of competitive powerlifting since deadlifts train a fundamental movement: hip-hinging.
“Deadlifts are one of the best compound movements you can do. But if you’re lifting way too heavy with bad form, any exercise can be dangerous,” Bailey concluded.
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Featured image: @danalinnbailey on Instagram
