Gym Exercises Ranked (BEST TO WORST!)

Summary

In this video, the speaker ranks various gym machines and exercises based on their effectiveness and safety, targeting different muscle groups. The ranking is divided into categories: 'Better', 'Almost Best', and 'Best of the Best'. Machines like the Functional Trainer, Viking Press, and Hack Squat are praised for their versatility and effectiveness. Special attention is given to machines that provide unique advantages, improve safety, and help with muscle development, especially for those with limitations. The video emphasizes the importance of selecting exercises that maximize results while minimizing injury risks.

Takeaways

• 😀 The functional trainer is one of the most versatile gym machines, enabling a wide range of exercises, though it requires experience to use effectively.
• 😀 The Viking press is an excellent alternative to seated shoulder presses, allowing for a more athletic, total-body workout while standing.
• 😀 The seated cable row is the best row variation, as it allows for better chest movement and back engagement, making it a top choice for building back muscles.
• 😀 The hack squat is the most effective machine for targeting the quads, offering better biomechanics and comfort than front squats for many users.
• 😀 The belt squat is the best option for those with back issues who still want to squat heavy, as it removes compression on the spine while promoting perfect squat form.
• 😀 The seated hamstring curl is preferred over other hamstring machines, focusing more on knee flexion and reducing the involvement of hip flexors, offering safer and more effective training.
• 😀 The standing calf raise machine provides an ideal setup for heavy calf loading, promoting muscle growth with proper form and positioning.
• 😀 The cable crossover machine is ideal for chest development, providing versatility to target different areas of the chest through adjustable settings.
• 😀 The lat pulldown machine is essential for vertical back exercises, making lat training more accessible for people who struggle with pull-ups.
• 😀 The reverse hyper machine is a key tool for low back strengthening, engaging the glutes effectively while minimizing strain on the lower back, making it a valuable addition for building strength.

Q & A

Why does the functional trainer get an 'almost best' ranking despite its versatility?

The functional trainer is versatile and can be used for various exercises, but it doesn't load leg exercises heavily enough to make it a top choice for those focusing on leg development. It's best suited for upper body exercises and requires some experience to use effectively.

What makes the Viking press superior to traditional shoulder press variations?

The Viking press is superior because it's performed standing, which makes it more athletic and engages the lower body. It also allows for a neutral grip, which is better for shoulder health, and enables a more explosive movement by using the legs.

How does the seated cable row improve back training compared to other row variations?

The seated cable row allows for better chest-forward motion, which increases shoulder extension and results in a more effective back contraction. It also offers versatility, allowing you to target different parts of your back by adjusting arm positioning.

What are the main advantages of the hack squat compared to other leg exercises?

The hack squat provides an excellent alternative to the front squat, especially for those who find front squats uncomfortable. It offers better foot biomechanics with a tilted foot plate, ensuring proper ankle dorsiflexion, knee, and hip alignment, making it both safe and effective for targeting the quads.

Why does the belt squat earn a spot in the 'best of the best' category?

The belt squat allows individuals to perform squats without a bar on their back, which is ideal for those with back issues. It supports heavy loading and maintains proper squat form, making it a great option for people looking to strengthen their legs safely.

What is the key benefit of using the seated hamstring curl over other hamstring exercises?

The seated hamstring curl isolates the hamstrings better by reducing the involvement of the hip flexors. It also allows for partial repetitions and eccentric overload, which are beneficial for hamstring development, while providing greater safety and control.

How does the standing calf raise machine improve calf development?

The standing calf raise machine provides a controlled environment for heavy calf raises, which is crucial for calf growth. It positions the body perfectly for calf exercises and allows for heavier loading compared to freestanding calf raises, which is important for targeting stubborn calves.

What makes the cable crossover machine so effective for chest development?

The cable crossover machine is effective because it allows for various angles, targeting different parts of the chest, such as the upper or lower chest. It also offers a safe stretch position, ensuring that the shoulders remain healthy while providing an optimal chest workout.

Why is the lat pulldown considered irreplaceable for vertical lat training?

The lat pulldown machine is irreplaceable because it makes vertical lat training accessible to everyone, especially those who struggle with pull-ups. The machine's scalability allows users to adjust the weight to their ability, and it provides versatility through different bar and grip options.

What is the main advantage of the reverse hyper machine for low back training?

The reverse hyper machine strengthens the low back by engaging the glutes first, rather than relying solely on the low back for stability. This provides a safer and more effective way to target the lower back muscles, promoting overall spinal health and strength.