4. Bench-Pressing With Your Feet Up
This is one of the worst things you can do in the gym—maybe in life—and it drives me nuts. I’ve heard every reason, too. “Oh, my back feels safer this way.” It’s not safer. Even if you’re doing 135 pounds, you’re now on an unstable surface. You don’t have anything touching the floor. So what you’re doing is more of a core exercise than anything else. And what happens if you get slightly off balance when you’re pressing the weight? You’re going to dip to one side and have no way of regaining your balance. Now you’re in trouble. You’re going down, and you’re going down hard. Simple solution: keep your feet planted firmly on the floor. It increases balance, support and stability, and it’ll add strength to your bench press. Not one Olympic lifter does any different, and neither should you.
The measly amount of weight isn’t the only thing wrong with this picture.
5. Doing Everything on a Stability Ball
Look, stability balls have their place in the gym. They’re great for core exercises. They’re great for rehabilitation or even pre-habilitation, where you’re performing certain exercises to prevent future injury. But too many people overuse them. They think they can use a stability ball to get stronger. But they can’t, because the stability ball does not build strength. You want to build bigger, stronger shoulders? A bigger, stronger chest? Then get on a bench. Because when you sit on a bench, your core is going to be stable and you’re going to be able to better target the muscles you’re actually trying to work. Again, I’m not saying stability balls are worthless. I’m just saying they’re not the cure-all that some people think.
6. Wearing Only Spandex Shorts
Come on, dude, seriously? Put some regular shorts on over the top. This isn’t Europe.
Jay Cardiello is Made Man’s fitness and nutrition expert. As a top certified strength and conditioning coach, personal trainer and sports nutritionist, Cardiello has helped Hollywood A-Listers, Fortune 500 CEOs and NFL players sculpt the best bodies of their lives. Learn more at jcorebody.com. Got a question for him? Email us here, with ASK JAY in the subject line, and he’ll do his best to address it in a future column.
