The “Big 3” of lifting are often praised for their simplicity, functionality and effectiveness. Contrary to those popular beliefs the bench press, barbell squat and floor deadlift are actually bad for your physique. Read on for 10 sure-fire reasons never to touch these lifts.
1. The bench press is bad for your shoulders
It’s no mystery that the barbell bench press wrecks your shoulders. Putting them in a vulnerable position exposes them to unnecessary and dangerous stress ripe for injury. Your best bet is to avoid them at all costs.
2. The squat will kill your knees and back
The traditional barbell squat has been called a knee and back killer for good reason. Butt-to-the-floor ranges of motion put undue stress on not only your patellar tendons but your lumbar as well. It would behoove you to stick to leg extensions and machine leg presses.
3. The deadlift is useless for back mass
Used by powerlifters and other athletes, the floor deadlift is good for one thing and one thing only – strength. Deadlifts have never built any appreciable amount of muscle on anyone. Not only does it not build muscle mass, it’s just too risky to do.
4. The squat will give you a big butt and not much else
If you are one of the lucky few who can do a proper squat, your best gains will be in the form of a bigger butt. The squat stresses the glutes more than anything with not much going toward your quads and hamstrings. If you experience this be sure to only squat half way down to avoid a bigger backside.
5. The bench press is overrated for strength gains
Contrary to the deadlift, the bench press does little to increase gains in strength. As the world’s biggest ego lift, it mainly focuses on a shoulder and triceps pump with little stress placed on the pecs. Stick with cable crossovers or chest flys.
6. The deadlift isn’t really a full body lift
Another misconception in the iron game is the belief that the deadlift works most, if not all of your muscles. This is a complete fallacy. With most of the stress taken out on your spine and lumbar areas, the deadlift is one inefficient lift. Do pull-downs and machine rows instead.
7. The bench press is inferior to cable crossovers
As stated earlier, the bench press has a myriad of negatives going against it. So what is a lifter to do? Cable crossovers and flys have a distinct advantage over any pressing movement. Not only do they better isolate the pecs they also recruit more muscle fiber packing on more mass to your chest in less time.
8. The deadlift is mostly for ego
So what does the deadlift do? It feeds your ego and little else. If your goal is to show off to your friends and get chronically sore for days with little to show for it then the deadlift is for you. Again, stick to safer machine lifts for back.
9. The squat is only effective if done for half reps
If you insist on performing squats make sure you are going down no further than half way and don’t let the meatheads at your gym tell you otherwise. Full range, butt to the floor squats will only bench you for weeks as you try to recover from knee and back injury.
10. One last fact
The following has been an April Fool’s joke brought to you by the University of B.S.! Thanks for playing along with these insane, completely false rules for these lifts. Here at Muscle and Strength we believe in the core lifts wholeheartedly and hope you enjoyed a little humor.