At some point, most men have experienced it—a sharp pain or a dull ache in the lower back or shoulders after hitting the gym. And while it's easy to chalk it up to poor form, the truth is, some exercises are simply bad news for your body. Many of these exercises are outdated, ineffective, or downright dangerous. Let's take a look at 10 exercises that all men should avoid if they want to stay injury-free and see real results.

1. Ab Machines: More Harm Than Crunch
We’ve all seen them—the shiny, seat-bound ab machines at the gym, promising six-pack abs. However, these machines force your body into a rigid, unnatural range of motion that can wreak havoc on your lower back. Since your core’s main function is stabilization, locking your movement into a machine can actually bypass your deep abdominal muscles, like the transverse abdominis, which is crucial for functional core strength.

Instead, stick to free-form exercises like hanging knee tucks or decline sit-ups.

Not only will these exercises work more of your core muscles, but they’ll also help prevent back injuries.

2. Behind-the-Neck Shoulder Press: A Recipe for Shoulder Impingement
The behind-the-neck shoulder press may seem like a throwback to old-school bodybuilding, but it’s time to leave this exercise in the past. Pressing weights behind your head puts your shoulders in an unnatural position, increasing the risk of impingement or even rotator cuff injuries.

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