Once again we are visiting some common exercise selections and identifying which ones may not be the safest option toward achieving your goals.  Let's face it - people love great looking delts, biceps, triceps, and pecs, so they flock to the fitness magazines to see which exercises the bodybuilders are doing.  The problem is, most of us are not bodybuilders, and in this modern day of movement based training being on the forefront of the fitness industry, there are many safer options. 

Please keep in mind, many people can safely complete these exercises and gain some benefit.  But I can also go to McDonalds, safely eat a hamburger, and gain some nutritional value.  In either situation, there are better options. 

1. Kipping Pull-Ups

Kipping pull-ups are used as the primary form of pull-ups for the CrossFit elite athletes.  Just trying to build some strength and not going for a new CrossFit record?  Leave this exercise by the wayside and let the pros handle it. 

In kipping pull-ups, a swing is used in the bottom of the pull-up to build momentum to get the chin up and over the bar.  Unfortunately this same momentum does not allow the exerciser to lower back to the starting position with control.  The eccentric overload on the muscles at the bottom of the swing can cause damage to other structures, such as ligaments and the labrum.  Not only can they be a safety risk, but by using this momentum, there is much less load on the muscles, preventing significant strength gains.

Goal: Building strength in the back, shoulders, and core.

Replace With: Slow, controlled pull-ups, or assisted pull-ups.

Begin your pull-up in a dead-hang position with tension around the scapulae and shoulders so that you are not just "hanging out" in your shoulder capsules.  Keeping your core braced and body planked pull your chest up to the bar with control.    Lower back down to the starting position with control, never letting your body just "hang".  If this move is too difficult to do without adding a swing, consider beginning your pull-ups in an assisted pull-up machine.

2. Upright Row

Because grabbing the bar in an overhand grip causes your shoulders to become internally rotated, you tend to run out of space while raising your elbows to complete the exercise.  Every time you raise weight in this internally rotated position, tendons and nerves are pinched while the head of the humerus bangs up again the ac joint.

  
Goal: Strengthen Deltoids- with a focus on the medial delts. 

Replace With: Dumbbell Lateral Raises

Standing in a proper upright posture with shoulders down and back, lift dumbbells up to the side of your body until they become parallel to the floor.  Slowly lower them back down to your sides, without losing tension on the muscles before the next lift.  If there is any tightness or pinching in the shoulders during this movement, try the same thing with lighter weight and with the thumbs pointing up toward the ceiling as you raise the weights.

3. Plyometric-Push-Ups

Although lots of fun, plyo-push ups (otherwise known as clapping push-ups) can put an extreme load on the shoulders and spine upon landing if the exerciser is not properly prepared for this exercise.  This short, but intense, eccentric load during the landing phase of the push-up will push the head of the humerous too far back into the shoulder capsule and will also force the spine into over-extension if the muscles are not properly engaged. 

Goal: Introduce a faster rate of contraction to your push-ups- aiding in building power to the chest and shoulders.

Replace With: Explosive Push-Ups

Beginning in an upward plank position, brace the entire body.  Slowly lower the chest toward the floor, and return to the starting position with explosive speed without leaving the ground.  This can also be done from the knees.

4. Wide Grip Bench Press

The risks most definitely outweigh the benefits with this exercise.   According to a review of research published in the Strength and Conditioning Journal, the amount of torque in the shoulders is nearly 1.5 times greater when widening the grip of a bench press.  This increased torque can lead to rotator cuff injuries and pectoralis major rupture.

Goal: Strengthen the Chest and Triceps

Replace With: Regular or Narrow Grip Bench Press

Decrease the load placed on your shoulders by narrowing your grip on the barbell.  Begin your lift with your hands shoulder width, or just slightly wider, brace your core to avoid excessive arching throughout the movement, and lower the bar about 1-3 inches above your chest.  Keeping the lats and shoulders engaged (no "hanging out" in the bottom or top of the lift) press the bar back up the it's starting position.  To even further reduce strain on the shoulders, try a Dumbbell Chest Press with the elbows turned in closer to the body, or move your chest press to the TRX Suspension Trainer.

5. Overhead Barbell Press

While holding a barbell, your elbows are usually out to the side in a "goal post" position.  Doing a press in this position is less than optimal for the head of your humorous to move through the shoulder socket and can lead to compression and rotator cuff injuries.

 
Goal: Strengthen Deltoids and Triceps

Replace With: Dumbbell Shoulder Press with elbows forward

Begin with a dumbbell in each hand held at chin height with your elbows pointed just outside of forward.  Brace your core so that you do not overextend your lumbar spine, and push the dumbbells overhead, keeping your pinkies and elbows pointed mostly forward rather than straight out to the side.  Slowly lower the dumbbells into the original starting position and repeat.

Once again I would like to emphasize that all of the above exercises have been performed with little or no injury, but most people that come to the gym either do not have the mobility or strength to safely complete them.  Rather that risking injury and having to start your workout program all over again, try to settle for the safer alternative.   I guarantee you will still get gain plenty of strength.