2. Military Presses
This exercise has its name for a reason. You need to be in total control and discipline while performing military presses. A loss of balance or improper form can take you out of action for a long time. It might as well end your lifting career forever.
Lifting weights overhead can be dangerous. You’ll be making it worse by going heavier than you can handle. Using heavy weights overhead with bad form can cause an injury to your spine. You’re also at a risk of dropping the weights on your head.
Standing or seated, if you’re going to lift heavier than usual or are going for a PR, ask for a spot from someone reliable. Don’t try to push the envelope on this exercise. Using lifting gear like weightlifting belt and wrist wraps can be of great help.
3. Leg Press
The leg press is one of the most abused exercises in the gym. People who can’t squat their own bodyweight fill the leg press machine with plates and then add some human being to it; the range of motion which follows is hideous.
They come down a quarter of the way and let out a battle cry. While this might stroke their ego, this isn’t going to do anything for their chicken legs. All they’re doing is risking an injury and their joint health. The leg press machine also puts a huge load on your back.
The best way to do a leg press is to load the machine with moderate weights. Have a complete range of motion and change your foot placement to target your legs from different angles. You’ll be surprised with the pump and the gains.
4. Seated Hamstring Curls
Unlike the lying leg curls, the seated curl completely isolates your hamstring muscles. This isolation puts a lot of tension on your knee joints. Lifting too heavy on this exercise can cause an injury. A knee injury can keep you from training for a long time.
Use moderate weight while doing this exercise. Your main focus in this exercise should be to get a good pump and get some blood flowing in your hams. Stay away from using momentum and jerking movements to lift the weights.
If you want to annihilate your hams, do a drop set on this exercise instead of using heavier weights. Your hamstrings are also the muscle group which is the easiest to tear and cramp. Take it easy on this exercise and stay away from an injury.