Dana Linn Bailey exams 5 most controversial workouts.
Final up to date on February twenty sixth, 2025
Many gym-goers most likely know which workouts have unhealthy reputations. Do these actions should perish, or can some be helpful for sure objectives?
Former Ladies’s Physique Olympia champ Dana Linn Bailey took on the 5 “most harmful” gymnasium workouts, evaluating their risk-to-reward ratio.
5 “Harmful” Workout routines
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Guillotine Press
Bailey had not tried the guillotine press or neck press till just lately. Not like the standard bench press, the place the bar stays over the chest, the previous’s bar path aligns near the neck to bias the higher pecs, offering a gnarly chest and entrance delts stretch.
Biomechanically, guillotine presses are a strong higher chest motion. Nonetheless, they could really feel awkward because of restricted mobility. Moreover, they’re difficult to load as heavy as incline presses, which Bailey prefers.
Nonetheless, guillotine presses are useful while you don’t have an incline bench or while you need to boost incline presses. Dumbbells are safer and equally efficient, although. In the event you use a barbell, keep away from loading it too closely, and use a spotter or go for a Smith machine.
Behind-the-Neck Press
Bailey revisited the behind-the-neck press, an train from her former bodybuilding days. She recalled seeing Arnold Schwarzenegger do that variation in Pumping Iron.
If it labored for Arnold, it’ll work for me.
—Dana Linn Bailey
Whereas Bailey’s youthful self bought away with it, these days, she sticks to navy entrance presses because of restricted chest and shoulder mobility. She will be able to elevate heavier, although, which is extra helpful.
Bailey doesn’t discourage anybody from behind-the-neck presses in the event that they really feel good. There are a number of causes to think about ditching them; going in opposition to the pure ahead angle of the shoulder joint. Shoulder points won’t come up instantly however can happen over time and be made worse from repetition. It will not be well worth the danger for little to extra profit.
Behind-the-Neck Lat Pulldown
Whilst you might say the identical for behind-the-neck pulldowns as behind-the-neck presses, Bailey packages the previous in her coaching. “This was once a staple for me. I appreciated the way it felt and thought I might isolate my lats higher,” she demonstrated.
Bailey prefers to sit down backward on the cable machine for a vertical pulling path. Devoted lat machines, reverse grip, or single-arm cable pulldowns might present a extra acute mind-muscle connection.
Barbell Upright Row
Some consultants declare upright rows, a medial delt train, could cause shoulder impingement, however Bailey shared a unique perspective, stating, “Everybody’s physique is completely different. Ligaments and tendons react in a different way. If this motion feels good for you, maintain it in your routine.”
Bailey opted for an EZ bar or mendacity cable upright rows to cut back wrist pressure. Since there’s some harm danger, she retains weights manageable.
Deadlift
Deadlifts are the one train on Bailey’s checklist she’s had unhealthy experiences with. “I needed to see a chiropractor thrice every week after hurting my again deadlifting,” she disclosed.
Regardless of that, Bailey admitted correct kind and affordable weight choice may very well be sufficient to make deadlifts adequate to program for sure objectives exterior of aggressive powerlifting since deadlifts practice a basic motion: hip-hinging.
“Deadlifts are the most effective compound actions you are able to do. However if you happen to’re lifting method too heavy with unhealthy kind, any train may be harmful,” Bailey concluded.
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Featured picture: @danalinnbailey on Instagram