Some exercises stick around the gym longer than they should—often because they *look* effective or feel familiar. But just because something is popular doesn’t mean it’s smart for muscle growth. In this breakdown, Dr. Mike exposes five exercises that overpromise and underdeliver, offering science-backed alternatives that maximize your gains.
TL;DR
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Planks: Replace with ab rollouts for superior muscle engagement and dynamic range.
- Superman: Swap with flexion rows to actually stimulate the back.
- Rack pulls: Use snatch-grip deficit deadlifts for real spinal and posterior chain training.
- Triceps kickbacks: Opt for dumbbell skull crushers to hit triceps in their stretch range.
- Single-arm dumbbell presses: Go bilateral or use machines for smarter unilateral work.
Why the Plank Isn’t Cutting It
Planks might be the most overrated core exercise in fitness. While isometric contraction offers *some* stimulus, planks miss out on eccentric and concentric movement—key elements for real growth. Ab rollouts, on the other hand, provide deep range of motion, dynamic loading, and a stretch-focused contraction that transfers to real-life strength. Plus, they torch your lats and triceps as a bonus.
The Superman Myth
The so-called “Superman” exercise offers minimal range, awkward positioning, and questionable effectiveness. Despite claims about posture and back work, it doesn’t hold up under scrutiny. A better option? The flexion row, which delivers a powerful stretch, full movement, and superior loading potential for upper back development. Plus, it actually feels like work.
The Problem with Rack Pulls
Rack pulls are often ego-lifts: big weights, tiny movement. They're meant to mimic deadlifts but fail on two fronts—range of motion and mechanical challenge. Instead, try snatch-grip deficit deadlifts. This variation forces full spinal engagement, enhances flexibility, and taxes your entire posterior chain. It’s brutal, but it works—and you’ll feel it in all the right places.
Triceps Kickbacks: More Fluff Than Function
Triceps kickbacks overload the muscle in its shortest range, which is the least effective position for hypertrophy. Swap them out for dumbbell skull crushers, which load the triceps in their lengthened state and follow a force curve that actually builds mass. Same equipment, massively better results.
The One-Arm Dumbbell Press Dilemma
Single-arm presses might look functional, but they introduce unnecessary fatigue and compromise performance. Unless you’re in a sport requiring extreme unilateral stability, pressing both arms together will give you better balance, more volume, and faster results. If you really want to go one arm at a time, use machines built for unilateral work like Hammer Strength presses.
Conclusion: Upgrade Your Gym Routine
These exercises aren’t just subpar—they actively cost you gains. With smarter movement patterns, better mechanics, and more efficient loading, the replacements aren’t just alternatives—they’re upgrades. If you want to train hard and recover well, it’s time to leave these relics behind and lift like you mean it.
