At some point, most men have experienced it—a sharp pain or a dull ache in the lower back or shoulders after hitting the gym. And while it's easy to chalk it up to poor form, the truth is, some exercises are simply bad news for your body. Many of these exercises are outdated, ineffective, or downright dangerous. Let's take a look at 10 exercises that all men should avoid if they want to stay injury-free and see real results.

1. Ab Machines: More Harm Than Crunch

We’ve all seen them—the shiny, seat-bound ab machines at the gym, promising six-pack abs. However, these machines force your body into a rigid, unnatural range of motion that can wreak havoc on your lower back. Since your core’s main function is stabilization, locking your movement into a machine can actually bypass your deep abdominal muscles, like the transverse abdominis, which is crucial for functional core strength.

Instead, stick to free-form exercises like hanging knee tucks or decline sit-ups. Not only will these exercises work more of your core muscles, but they’ll also help prevent back injuries.

2. Behind-the-Neck Shoulder Press: A Recipe for Shoulder Impingement
The behind-the-neck shoulder press may seem like a throwback to old-school bodybuilding, but it’s time to leave this exercise in the past. Pressing weights behind your head puts your shoulders in an unnatural position, increasing the risk of impingement or even rotator cuff injuries. Plus, there's no added benefit from this range of motion compared to a traditional overhead press.

Stick to front shoulder presses, where your elbows stay in front of your body, which keeps your shoulders safer while targeting the same muscles.

3. Upright Rows: A Shoulder Hazard
Another common shoulder-damaging exercise is the upright row. Pulling weights or a barbell up to your chin places undue stress on your shoulder joints and can pinch the nerves, leading to long-term damage.

A better alternative? Opt for lateral raises or bent-over dumbbell raises, both of which engage the shoulder muscles without the risk of impingement.

4. Smith Machine Squats: Locked In and Limiting

While the Smith machine offers a sense of safety, especially for beginners, it actually limits your natural range of motion. By locking the barbell in place, it forces your body into unnatural postures during squats, which can lead to knee and back issues over time. Free barbell squats, though requiring more stability, allow your body to move naturally and recruit more muscles.

For safer squats, stick with traditional barbell squats or goblet squats, which offer greater flexibility and engage more stabilizing muscles.

5. Crunches: Outdated and Overrated
Yes, crunches are a staple in many workout routines, but they aren't as effective as you might think.

They target only the outer layer of your abdominal muscles and can strain your neck and spine if done incorrectly. Worse, crunches don’t provide the full-body functional strength that exercises like planks and mountain climbers offer.

For a core workout that truly strengthens your midsection, incorporate planks, hanging leg raises, or Russian twists.

6. Leg Press: A Knee Disaster Waiting to Happen
The leg press machine often finds its way into many lower-body workouts, but the risk outweighs the reward.

The fixed motion places unnatural stress on your knees, especially if you press too far or use too much weight. Over time, this can lead to knee pain and injuries.

A safer and more effective alternative? Try lunges or Bulgarian split squats, which not only work your legs but also engage your stabilizing muscles.

7. Lat Pulldowns Behind the Neck: An Outdated Technique
Just like the behind-the-neck shoulder press, pulling the bar down behind your neck during lat pulldowns can strain your shoulders and neck. This outdated technique is not only unnecessary but also dangerous for your rotator cuffs.

The fix is simple—just pull the bar down to your chest instead. This protects your shoulders while effectively working your lats.

8. Kipping Pull-Ups: Momentum Over Muscles
Popularized by CrossFit, kipping pull-ups may look impressive, but they sacrifice form for momentum. This puts a tremendous strain on your shoulders and can lead to serious injuries if you lack the strength to control the movement.

If you're looking to build back strength, stick to strict pull-ups or chin-ups, where you control your body through the entire range of motion.

9. Barbell Bench Press: A Chest-Building Classic, But With Caution
While the barbell bench press is a classic, it's also one of the most overused and frequently misperformed exercises. Men often go too heavy, sacrificing form in favor of ego. This can lead to shoulder injuries and even pectoral tears.

For a safer chest workout, consider dumbbell presses or incline bench presses. These variations offer a greater range of motion and are easier on the shoulders.

10. Deadlifts: Essential, But Often Misused
The deadlift is a powerful compound exercise, but it’s also one of the most commonly misperformed movements in the gym.

Improper form, especially rounding the back, can lead to serious lower back injuries. While deadlifts aren’t inherently bad, they need to be done with strict attention to form.

For a safer lift, start with lighter weights and ensure your form is solid before moving up to heavier loads. Engage your core, keep your back straight, and hinge at the hips.

Train Smart, Stay Injury-Free
In the pursuit of fitness, it’s easy to fall into the trap of doing exercises that look tough but offer little benefit—or worse, invite injury. By avoiding these 10 risky exercises and replacing them with safer, more effective alternatives, you’ll not only improve your workout results but also keep your body healthy and injury-free for years to come. Remember, smart training is always better than overtraining.