3 Overrated Lifts You Should Consider Replacing

Author

Terry Ramos
November 22, 2024

In partnership with

Here’s what we have for you today: 

  • Do these exercises to improve your quad definition

  • 3 lifts that aren’t helping you build muscle

  • How to modify Nick Walker’s favorite chest exercise 

WORKOUT 

3 Quad Toners

Credit: Six Pack Chick / YouTube

Toned quads are vital in most bodybuilding divisions, especially for Fitness competitors. But how can you achieve more defined quadriceps? Does genetics gift some people with killer quads? Masters Fitness World Champion Victoria Scott believes reducing body fat is critical to enhancing quad definition.

Scott is addressing her quad asymmetry by focusing on lighter weights, combination sets, and bodyweight exercises rather than simply increasing lower body muscle mass. Her routine includes machine and plyometric exercises, incorporating pause training, supersets, giant sets, and varied foot placement to boost quad activation and develop more sculpted legs. Check it out below. 

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TRAINING TIPS

Ditch ‘Em!

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Some exercises universally excel, while others cater to individual needs. Below, we highlight three overrated exercises that lifters might be better off skipping.

For instance, deadlifts are excellent for powerlifters, but avoiding them might be wise if you suffer from lower back pain. Instead of traditional deadlifts from the floor, consider rack pulls. This alternative reduces the hip hinge range of motion, easing back pain while offering substantial benefits to the posterior chain.

Explore our other exercise recommendations, including why we advise against overhead presses, especially if you're prone to mobility issues or injuries.

BODYBUILDING 

“The Mutant’s” Fave Chest Crusher

Credit: @nick_walker39 / Instagram

For fitness enthusiasts eager to enhance their chest workouts, Men’s Open bodybuilder Nick Walker offers an effective solution. However, there’s a catch: you might not find this equipment at your local gym.

“The Mutant” favors the NewTech Wellness decline chest press machine — an uncommon sight in mainstream gyms. He appreciates its ability to provide exceptional muscle contraction and pump. But what can you do if your gym doesn’t have this South Korean-manufactured equipment?

Don’t worry — you can achieve a similar workout with an adjustable weight bench and a dual cable station. This setup offers more stability than free weights and allows for a full range of motion for your lower pecs. Here’s how to effectively replicate Walker’s preferred chest exercise using a dual cable chest press.

THE DROP SET  

It’s That Time of Year

Credit: BarBend