We’re all short on time, which means that selecting the correct exercises is paramount. According to exercise researcher Dr Milo Wolf, there’s a few gym staples that just aren’t pulling their weight when it comes to actual muscle growth, and in some cases, they might even be holding us back. Whether it’s poor range of motion, a lack of muscle stretch, or simply bad physics, he explains that these overrated moves could be wasting our precious gym time.
Here are four exercises worth ditching, and what to do instead if you’re serious about building size.
1/ The Cable Pushdown
Dr Wolf explains, ‘It’s the go to for tricep isolation, but it might not be your best choice.’
He then cites a 2023 study which found that cable overhead extensions resulted in up to 50% more muscle growth, ‘Why? Probably because the overhead extension places a much deeper stretch on your long head, which to push down misses out on. Use a cable or dumbbell and keep your elbows fixed, pointing straight up.’
Swap for: Overhead extensions
2/ The Seated Calf Raise
‘Two studies now show that it leads to less muscle growth compared to doing calf raises with your knees extended,’ shares Dr Wolf. ‘Why? Because bending the knees shortens the gastrocnemius, reducing its growth. The soleus still gets worked either way, but the gastro misses out.’
He recommends to swap in standing calf raises or leg press calf raises, ‘They pre-stretch the gastroc and can lead to around double the calf growth.’
3/ The Conventional Deadlift
We know, we were sceptical too when we saw these on this list, but Dr Wolf has a fair point when it comes to hypertrophy, ‘It definitely builds your glutes, hamstrings, and back, but the Romanian deadlift might do it better. It’s quicker to set up, it’s a deeper stretch, and targets the posterior chain more directly.’
4/ The Pinch Press
Dr Wolf points out that the problem with the pinch press is a physics issue. He says, ‘Gravity points down, not sideways, so your front delts end up doing most of the work, not your chest. Want something better? Lie down and do dumbbell flies. You’ll finally be fighting gravity.’
Swap for: Dumbbell chest flyes
