There's a simple rule of thumb for deciding whether to include an exercise in your workout: If it makes you look like a jackass, don't do it. Walk into any gym today (aside from the one I train people at, of course) and you're likely to see guys trying to isolate their "medial deltoids" with machines that look like something out of a medieval torture chamber, or struggling to balance on a ball like some kind of circus bear. Most of these people aren't getting bigger or stronger, and a lot of them are getting hurt. There's nothing wrong with varying your workout and performing a move that hits the muscles a little differently, but exercises that force you to work with extremely light weights, use over-complicated equipment that puts you at risk for injury, or make you feel like an idiot just aren't worth doing. That's why we've compiled this list of 10 exercises that absolutely suck, accompanied by better alternatives that promote a safer, more effective workout.
THE BOTTOM 10
This lift simply doesn't allow you to move enough weight to overload the muscles and elicit growth. Moreover, most guys unintentionally allow the arm pads to hyperextend their shoulder joints as they per- form the lowering phase of the lift, and that causes injury. And no, it doesn't "bring out" your middle chest.
DO THIS INSTEAD: The blast-strap push-up. Blast straps (available at elitefts.net) are basically nylon leashes with metal handles that can loop around a chinup bar, tree limb, or practically any other apparatus and provide the means to do a limitless number of body-weight exercises. Using them to perform pushups forces each shoulder to stabilize itself, increasing muscle activation. Wear a weighted vest or rest your feet on an elevated surface, and you'll have an exercise that fries the chest, shoulders, triceps, and core.