CLIFFS:
Barbell back squat
Overrated for quad growth due to limited stability and individual structure differences
Suggested alternatives: hack squat and leg press for external bracing and greater quad tension
Bent over barbell row
Overrated for back development because it often biases biceps and lower back rather than upper back and lats
Suggested alternatives: chest supported rows for upper back, lat focused pulling with elbows tucked and arms moving overhead, and hip hinge movements for erectors
Conventional deadlift
Overrated for muscle growth since it is a whole body strength lift with limited range of motion for hamstrings and back
Suggested alternatives: Romanian deadlift, stiff leg deadlift, and deficit stiff leg deadlift to load hamstrings and glutes in a stretched position
Flat barbell bench press
Highly structure dependent and higher injury risk, often building triceps more than chest
Suggested alternatives: converging chest press machines, dumbbell bench press, and Smith machine bench press with safer elbow positioning
Standing military press
Limited shoulder growth due to lack of stability and reduced loading potential
Suggested alternatives: shoulder press machines, Smith machine overhead press, and lateral raises
Free weight arm exercises like skull crushers and presses
Less effective resistance profile for hypertrophy
Suggested alternatives: cable based biceps and triceps exercises for constant tension, adjustability, and versatility
Barbell back squat
Overrated for quad growth due to limited stability and individual structure differences
Suggested alternatives: hack squat and leg press for external bracing and greater quad tension
Bent over barbell row
Overrated for back development because it often biases biceps and lower back rather than upper back and lats
Suggested alternatives: chest supported rows for upper back, lat focused pulling with elbows tucked and arms moving overhead, and hip hinge movements for erectors
Conventional deadlift
Overrated for muscle growth since it is a whole body strength lift with limited range of motion for hamstrings and back
Suggested alternatives: Romanian deadlift, stiff leg deadlift, and deficit stiff leg deadlift to load hamstrings and glutes in a stretched position
Flat barbell bench press
Highly structure dependent and higher injury risk, often building triceps more than chest
Suggested alternatives: converging chest press machines, dumbbell bench press, and Smith machine bench press with safer elbow positioning
Standing military press
Limited shoulder growth due to lack of stability and reduced loading potential
Suggested alternatives: shoulder press machines, Smith machine overhead press, and lateral raises
Free weight arm exercises like skull crushers and presses
Less effective resistance profile for hypertrophy
Suggested alternatives: cable based biceps and triceps exercises for constant tension, adjustability, and versatility
