There are so many gym exercises, namely ones those done with machines, but which ones should you be focusing your efforts on if you want to build muscle and increase your strength?

In this video, I'm going to give you that most popular gym exercises ranked from worst to best and help you to determine which machines you should be using and which you can probably ditch.

With that said, we have to lay out the criteria for the gym machine exercise selections.

These are in the video.

Best Gym Exercises Here - https://athleanx.com/x/best-gym-exercises Subscribe to this channel here - http://bit.ly/2b0coMW With that being said, we start laying out the list and work our way up the rankings from the worst gym exercises to the best gym exercises.

WORST 1.

Lying Hamstring Curl 2.

Good Girl / Bad Girl 3.

Lateral Raise 4.

Preacher Curl 5.

Chest Fly I've explained before why I think the lying hamstring curl is not a good exercise choice as it relates to lower back pain.

With other options at your disposal that won't cause back pain, this machine sits in the worst category.

The good girl / bad girl machine is often used for building the glute medius which would be better done the way I show you in the video.

While not in every gym, the lateral raise machine isn't my favorite.

This version of the machine doesn't allow for external rotation of the shoulder with your fixed hand placement, so for anyone that has impingement issues, this machine could cause more pain than it fixes.

The preacher machine is best used if there is an option to stand with a downward sloping pad.

Otherwise, if you sit, you are inviting the mechanics that allow for bicep tears during this exercise.

It's best to avoid this one or to find the right machine.

The chest fly is one of my least favorite exercises and if you have a machine that doesn't have safety catches to limit your range of motion at the bottom of each rep, then my opinion on the exercise doesn't change.

BETTER 6.

Standing Hamstring Curl 7.

Hammer Row 8.

Seated Tricep Dip 9.

Leg Press 10.

Smith Machine The standing hamstring curl is a better option to the lying hamstring curl because it not only gets you on your feet, but removes the mechanics that cause you to drive your knees and thighs into the pad to overactivate the hip flexors.

The hammer row depends on which machine you have available.

If you have range of motion that goes high to low, you will get adequate stretch on the lats and your chest wont cave around the pad.

The seated tricep dip is a great option for those that have shoulder pain when they dip, as it will allow for more forgiving mechanics in your shoulder positioning while you press the arms of the machine down.

The leg press's limitation comes in the fact that you never achieve hip extension, thus removing full range of motion that you'd achieve on a squat.

While the smith machine is versatile in what exercises you can do with it, it does lock you into a range of motion that might not be ideal for your body.

Not only that, but you (falsely) can move a little more weight by driving the bar into the rails while you exert effort, making the movement easier.

BETTER STILL 11.

Shoulder Press 12.

Pec Dec 13.

Humbler 14.

Chest Press 15.

Reverse Hack Squat 16.

Leg Extension The shoulder press's limitation is that you are seated, I would much rather you be on your feet and I would like to see you not digging your back into the pad while pressing.

However, the options for your grip is invaluable as it can provide relief for those that need to press overhead with a neutral grip.

The pec dec allows for both chest and rear delt training, but it is important to remember how you get into the machine as doing it wrong can cause shoulder issues.

The humbler, or chest supported row machine, gives the opportunity to have a "proud" chest as you pull the weight, something not offered on the hammer row.

The chest press allows for safety of failure as you don't have to worry about the weights crashing down on you when you reach failure.

My problem with the reverse hack squat is the lack of full hip extension at the top, which is key for targeting the glutes as you would when performing this exercise.

While I have gone on record with my dislike of the leg extension for people that have knee pain, I can't argue that you won't find a better exercise for isolated quad contraction.

For the rest of the rankings of these gym exercises and machines, be sure to watch to the end of the video.

If you are looking for a complete workout and meal plan, be sure to head to athleanx.com and check out the program selector tool.

It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.

For more muscle building advice and nutrition guides be sure to subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published.

Amazon Keto One Gummies: Are They Worth the Hype?

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