5 Gym Machines That Pose the Highest Risk for Injuries

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• The five most dangerous gym machines

• The best push/pull workouts for strength and size

• Try Lee Haney’s back workout for monster lats

TRAINING

Safety First 

Gym machines offer excellent support for stabilizing lifts, isolating muscles, and are often seen as safer alternatives to free weights. However, not all machines are created equal — some pose greater risks than others. In the guide below, we highlight five gym machines you should approach with caution.

Take the vertical leg press, for example. While effective for building lower body strength, it exerts significant pressure on the spine and can cause back injuries if your form falters. Similarly, the Smith machine, though popular for guided movements, can disrupt natural lifting mechanics, potentially leading to joint pain and imbalances.

Below, we not only reveal the five most hazardous machines to avoid but also share essential tips to reduce injury risks. From mastering proper warm-up routines to focusing on controlled eccentric movements, these strategies will help you stay safe and make the most of your workouts.

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WORKOUT

Push It to the Limit 

Push-pull-leg splits are a popular and effective three-day workout routine that targets your entire body across separate sessions. If you’re already familiar with this structure or haven’t yet explored a push/pull split, it’s worth giving it a try. Unlike traditional splits that focus on individual muscle groups, a push/pull split emphasizes movement patterns — pushing and pulling motions — to help you build strength, prevent injuries, and improve recovery.

In the guide below, we’ll walk you through how to properly program a push/pull split to maximize your results. Whether your goal is to build strength, lose fat, gain muscle, or simply find a beginner-friendly bodybuilding routine, you’ll find the perfect workout plan here.

TRAINING 

Haney’s Back-Building Blueprint 

Building back muscle is an achievement, but sculpting it to the extent of winning eight Mr. Olympia titles is extraordinary. Lee Haney achieved this feat, crafting one of the most remarkable backs in the history of bodybuilding. His strategy, encapsulated by the mantra “stimulate, don’t annihilate,” optimized his gym sessions for maximum efficiency on back day.

Rather than complicating his routine with an extensive array of exercises targeting every conceivable back muscle fiber, Haney’s regimen was elegantly simple. Armed with just a barbell, weight plates, and a cable machine, he constructed a back that remains legendary in bodybuilding circles.

His routine was comprised of three to four sets across five key exercises, including the T-bar row, maintaining reps within the widely endorsed hypertrophy range of six to twelve. While the total of 18 sets across these fundamental compound back exercises might seem high for the average lifter, there’s a Lee Haney back progression plan tailored for those who might consider Haney’s volume too ambitious (or not ambitious enough). 

THE DROP SET

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• The calves are among the most challenging muscles to grow due to genetics. Here are the best bodybuilding calf workouts for all levels to break that barrier. 

• Do you prefer late-night workouts? This is how training within hours of bedtime is hurting your shut-eye. 

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