8 Popular Exercises That Can Be Dangerous for You and How to Replace Them

Some exercises can cause more damage than progress for your health, creating issues like unnecessary tension in the neck, spine, and shoulders or too much stress on your joints. There are also exercises that are so ineffective, you’ll just be wasting your time doing them. The good news is that there’s a suitable replacement option for each of them.

We at Bright Side did some research to find out which exercises you should refrain from and how to replace them.
1. Behind the neck pull-downs vs Traditional pull-downs

Stop doing. Generally speaking, pulldown exercises target the back muscles, which are a large muscle group that normally requires relatively heavy weight. The problem starts when you pull the weight behind the neck.

In this instance, you have no option but to crank your neck forward, putting lots of tension on it. Plus your shoulders get into a very awkward position. The reality is, behind the neck pull-downs have no particular advantages compared to traditional pull-downs, where you pull the weight down to your chest instead.

Start doing. Traditional pull-downs are a great exercise for your upper body strength, targeting the back and bicep muscles using the body’s natural position and moves that are more natural.

2. Tricep dips with hands behind you on the bench vs Tricep extensions

Stop doing. Although dips are effective exercises for your triceps, it’s a good idea to stay away from them. Because they force your shoulders to do extreme internal rotation and put too much pressure on your joints. It gets even worse if you do it on a chair or a high bench, as is usually recommended for beginners.

Start doing. Tricep extensions are a very effective isolated exercise targeting the triceps.

  • Start by standing up with one dumbbell held in both hands and your feet shoulder-width apart;
  • Lift the dumbbell over your head with your arms extended and elbows kept close to your head;
  • Lower your forearms behind your head;
  • Return to the starting position and repeat.


3. Tuck jumps vs Traditional jumps

Stop doing. This is where you do squats or burpees, then jump and tuck your knees up toward your chest. It may look cool, but it puts so much unnecessary stress on your knees and ankles without any real benefits.


Start doing. Jumping raises your heart rate and it’s beneficial for weight loss. If that’s what you are working on and you really like jumping at the end of squats or burpees, avoid tucking your knees. This way you still increase your heart rate, but don’t put too much pressure to your ankles and knees.

4. Crunches vs Plank

8 Popular Exercises That Can Be Dangerous for You and How to Replace Them
Stop doing. We all want to get a flat stomach, but crunches are really not the best way to achieve this goal. They are both ineffective and unsafe. If you are a beginner, it’s natural to pull your neck to far forward, putting way too much stress on it. And if you already have strong abs, you’ll have to do endless crunches to get any results, and your low back won’t forgive you for that.
Start doing. We all love doing plank to different degrees. It’s one of the most beneficial exercises and you can always adjust it to your own level.
Start on the floor on your hands and knees. Lower your forearms to the floor and place your elbows directly under your shoulders;

Step your feet back so you get a straight line from your heels to your head;

There are a few variations of this exercise, so you can always adjust it to your personal comfort level.


  • Standard Plank: stay on your hands instead of your elbows, keeping the arms straight
  • Single-Leg Plank: lift one foot to hover off the floor
  • Knee Plank: stay on your knees instead of your toes

5. Sit-ups vs Leg raises

8 Popular Exercises That Can Be Dangerous for You and How to Replace Them



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