When you’re working out at the gym, you’ll likely see people do these five exercises all the time. And while those dudes are usually breaking a sweat (thinking that they’re doing things right), in reality, they’re putting themselves at risk for muscle strain and injury.
Here are just a few examples (you can find the rest in the video above) of bodyweight moves you should avoid:
Do tricep dips with your hands behind you on the bench.
Instead: Do close-grip pushups, parallel bar dips, or lying dumbbell tricep extensions.
Do any type of jump training on a concrete surface. There’s a reason NBA players don’t play games on concrete and why weekend warriors are always hurting themselves playing pick-up ball on asphalt—it’s not great for you.
Instead: Absorb the force by bending your knees and pushing your hips back, and by performing jumping moves on softer surfaces.
Do situps or standard crunches.
Instead: Do planks, side planks, TRX fall-outs, and jack-knifes. They’re much better for your abs and you get more bang for your buck.
Craig Ballantyne, C.T.T., is a fitness expert and creator of Turbulence Training, a popular high-intensity weight loss system.