These 5 Exercises Are a Waste of Time, Says Dr. Mike Israetel – Do These Moves Instead
Let’s face it: not all exercises are created equal. Some are like that friend who always shows up late to the party—just not worth the wait. You might be sweating through a workout, thinking you’re doing something great for your body, but what if I told you that some moves are actually a waste of your precious time? Dr. Mike Israetel, an exercise scientist, has some thoughts on this. He’s here to help you ditch the fluff and focus on what really matters in your workout routine.
1. Plank
Swap For: Ab Rollout
We’ve all been there, holding a plank like it’s the Olympic Games. You grit your teeth, convinced you’re building a solid core. But Dr. Israetel has a different take. He says, Planks give you the illusion that you’re doing something, while you’re literally doing nothing at all. Research shows that this might be the least effective way to get your abs to grow.
Instead, try the Ab Rollout. This exercise not only targets your core but also engages your lats, rear delts, and triceps. Dr. Israetel points out that it allows you to focus on the eccentric movement, which can help with muscle growth and prevent injuries. It’s like hitting multiple birds with one stone!
2. Superman
Swap For: Flexion Row
You might think the Superman is a superhero move, but Dr. Israetel isn’t buying it. He argues that this exercise has barely any range of motion and doesn’t effectively target your back muscles. He says, Exactly what is this for? Just humiliation.
Instead, go for the Flexion Row. Rows allow you to fully stretch and contract the muscles in your back, and you can use dumbbells, cables, or a barbell to really feel the burn. This way, you’re not just wasting time; you’re actually building muscle and strength.
3. Rack Pull
Swap For: Snatch-Grip Deficit Deadlift
Rack pulls might seem like a good idea—load up a barbell and pull it from an elevated position. But Dr. Israetel calls it out for what it is: The rack pull sucks. Why? Because you miss the benefits of a full range of motion and challenging positions. He explains that muscles grow best when trained through a big range of motion.
Instead, try the Snatch-Grip Deficit Deadlift. This lift will work your back effectively. It’s all about high reps, deep stretches, and brutal tension. If you want to grow those muscles, this is the way to go!
4. Triceps Kickback
Swap For: Dumbbell Skull Crusher
You might think the triceps kickback is a good way to tone your arms, but Dr. Israetel says, You get usually just kind of sore elbows and disappointment. This exercise doesn’t provide the force needed for muscle growth. It’s like trying to fill a bucket with a hole in it!
Instead, switch to the Dumbbell Skull Crusher. This move allows you to apply the hardest forces at the bottom stretch, maximizing your workout. Plus, since you’re already using dumbbells, it’s an easy swap!
5. Single-Arm Dumbbell Press
Swap For: Classic Dumbbell Press (Both Arms)
The single-arm dumbbell press might seem like a great way to build strength, but Dr. Israetel argues that it’s not the best option. He says, A regular dumbbell press with both arms solves two problems: the training-the-other-arm problem and the balance problem.
If you want to go unilateral, he suggests using machines instead. Almost every kind of chest press machine at the gym allows you to prop in, load up both sides, and still focus on one arm for bracing. It’s a win-win!
