5 Bodyweight Exercises You Should Never Do

We all love bodyweight training, but despite its many benefits, there are a few equipment-free moves that you should make sure you never do. Ever.

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 not 

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 not

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 not

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.

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