The Most Overrated Gym Exercises & What to Do Instead

Welcome back to The Boys Who Get It Podcast with hosts MP, Dwayne (DJ), and Christian (CJ).In this episode, the boys tackle one of the most opinionated topics in fitness: the most overrated gym exercises. Drawing on their combined 30 years of lifting experience, they break down the exercises they believe are holding people back, explain why they think they're overused, and recommend better alternatives for building muscle more efficiently.Before diving into the fitness discussion, the guys also recap the latest Love Island finale before shifting gears into practical, no-nonsense gym advice. Whether you're new to training or looking to optimise your workouts, this episode is packed with honest opinions and actionable takeaways.Questions AnsweredWhat Are the Most Overrated Chest Exercises?The boys kick things off by discussing chest training and explain why some popular pressing and fly variations aren't as effective as many people believe. They talk about common technique mistakes, poor range of motion, and why choosing exercises that provide better stability and muscle tension can lead to better hypertrophy.Which Back Exercises Should You Avoid?MP, Dwayne, and Christian discuss several rowing movements that they believe are often performed incorrectly. They explain why loading heavy dumbbells doesn't always equal better results and recommend more stable alternatives that allow you to focus on training your back rather than simply moving weight.Are Concentration Curls Worth Doing?The conversation moves into arm training, where the hosts debate the value of concentration curls. They discuss the limitations of the exercise, why many people rely on it unnecessarily, and which bicep movements they feel provide more consistent muscle growth.What Leg Exercises Are Overrated?The guys share their thoughts on popular squat variations, including the king squat and other movements they rarely programme. They explain why some exercises become limited by grip strength or balance before the target muscles are challenged and offer alternatives that are easier to progressively overload.How Should You Choose the Right Exercises?Throughout the episode, the hosts emphasise that there are very few "bad" exercises. Instead, they encourage listeners to choose movements that match their goals, allow for progressive overload, and can be performed consistently with good technique.Who This Episode Is ForThis episode is perfect for:Anyone looking to build muscle more efficientlyBeginner and intermediate gym-goersLifters wondering if they're wasting time on certain exercisesPeople looking to improve their exercise selectionAnyone following a hypertrophy-focused training styleFitness enthusiasts who enjoy discussing gym myths and hot takesEpisode Chapters00:32 – Intro01:18 – Episode Disclaimer: Most Overrated Exercises02:18 – Love Island Finale Recap05:03 – Most Overrated Chest Exercises10:37 – Chest Exercise Honorable Mentions14:20 – Overrated Shoulder Exercises19:34 – Most Overrated Back Exercises25:34 – Overrated Bicep Exercises29:50 – Most Overrated Leg Exercises34:48 – Outro