Edited by Emanuele Giuliani
They often ask me what is the best alternative for a particular person. "Should I do bench presses or push-ups at the parallel bars?" "Should I pull up the bar with a narrow supine grip or those with a wide prone grip?" "Should I perform the detachment from the floor with legs straight, the normal one or the Romanian one?" "Should I perform the distension while sitting or standing?"
In many cases there is no real choice. For example, a fair number of athletes simply perform push-ups on the parallel bars much better than bench presses. Regardless of the efforts made, they find it difficult to relax on the bench. Instead, applying the same dedication, they thrive steadily in push-ups at the parallels. When they add their own body weight to the extra load they can use in push-ups to the parallel bars, they get a substantially higher load than they can use in bench press. Unless you are a competitive powerlifter, why insist on bench press if you can perform a similar exercise in a much better way?
In these situations, the best exercise is the best one for you . What is best for you may not be the best for someone else, since it is the product of your individuality. By "best for you" I mean what is safe and with which you can constantly progress in terms of increasing the load, always using the perfect form of execution.
Training equipment is an important factor, although I have always thought that the equipment should not be a limitation. If you don't have the squat and safety bar supports, or a power rack, the barbell deadlift is a better choice than the barbell squat. However, for many people, the deadlift with barbell is more productive than the barbell squat, even in the absence of equipment limitations.
One of the "secrets" of training success is understanding which exercises you perform best and then persevering in them so you get the most. For most people, confusing and changing exercises does not lead to success.
I am often asked what I think about the lifting of strange objects. Some people manage to lift these objects and progress. But for most average athletes, this type of lifting is a recipe for injuries, even when the form of execution is perfect. What works well for one person can be detrimental to another.
Many people insist on certain exercises or training methods without taking into consideration the individualization factor. The need to customize a training program to meet individual needs is one of the most important factors behind successful training. Never let someone, no matter how big, strong and persuasive, push you to do something that you know is not right for you.
However, do not make excuses for not performing a great exercise that you can perform safely but which you prefer to avoid only because it is challenging when it is performed intensively. If, for example, you can perform the squat safely and progressively, then you should continue to do so if you want to take advantage of the possibility of maximizing your progress. If, on the other hand, you cannot perform the squat safely and progressively, forget that exercise and concentrate instead on the deadlift with the barbell. The latter is a great exercise.
If you can make similar gains with two or more equivalent and equally safe exercises, then you can choose. Otherwise, just go ahead with the best thing for you.
Bibliography:
Brawn (Stuart Mcrobert)
Hardgainer
