An article stating what we have for years: “Worst Exercise Machines” and what to do instead!
Worst Exercise Machines
Stephen Perrine with Leah Flickinger and the Editors of Women’s Health Tuesday, March 20, 2012 YAHOO.HEALTH
When it comes to working out, exercise machines aren’t always effective–or even safe. Here are the machines to skip next time you hit the gym, plus some alternative exercises to help you train smarter.
Seated Leg Extension Machine
What it’s supposed to do: Train the quadriceps.
What it actually does: It strengthens a motion your legs aren’t actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.
A better exercise: One-Legged Body-Weight Squats
Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)
[“The picture above shows a pistol squat which most people cannot perform, keeping the balance leg behind, usually on a box or chair is a more practical way” – Dr. Dusty]
Seated Shoulder Press Machine
What it’s supposed to do: Train shoulders and triceps.
What it actually does: Overhead pressing can put shoulder joints in vulnerable biomechanical positions. It puts undue stress on the shoulders, and the movement doesn’t let you use your hips to assist your shoulders, which is the natural way to push something overhead.
A better exercise: Medicine-Ball Throws
Stand three feet from a concrete wall; bounce a rubber medicine ball off a spot on the wall four feet above your head, squatting to catch the ball and rising to throw it upward in one continuous motion. Aim for 15 to 20 reps. Alternative: Standing alternate dumbbell presses. As you push the right dumbbell overhead, shift the right hip forward. Switch to the left side.
[“Many do not have access or medicine balls or a partner, an alternate for this would be incline dumbbell press or standing press with either an exercise band or cable machine” – Dr. Dusty]
Seated Behind-the-Neck Lat Pull-Down Machine
What it’s supposed to do: Train lats, upper back, and biceps.
What it actually does: Unless you have very flexible shoulders, it’s difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff.
A better exercise: Incline Pull-ups
Keeping your torso stiff, pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.
[“Keep elbows closer to your sides to protect the shoulder and to engage the Latissimus Dorsi” – Dr. Dusty]
Seated Chest Fly Machine
What it’s supposed to do: Train chest and shoulders.
What it actually does: It can put the shoulder in an unstable position and place excessive stress on the shoulder joint and its connective tissue.
A better exercise: Incline Push-Ups
Aim for 15 to 20 reps. If this is too easy, progress to regular push-ups, and aim for five to eight reps.
[“Keep elbows close to your sides to protect the shoulder and to engage the Latissimus Dorsi” – Dr. Dusty]
Seated Hip Abductor Machine
What it’s supposed to do: Train outer thighs.
What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.
A better exercise: Lateral Band Walks Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.
[“Keep rear end back and chest up (hinge at the hip) maintaining a mildly arched low back. That will protect your low back and engage your glutes” – Dr. Dusty]
Seated Rotation Machine
What it’s supposed to do: Train abdominals and obliques.
What it actually does: Because the pelvis doesn’t move with the chest, this exercise can put excessive twisting forces on the spine.
A better exercise: Cable Wood Chop: Let your heels turn freely with your torso. Aim for 10 to 12 reps.
[“Keep chest up maintaining a mildly arched low back, also protecting your low back ” – Dr. Dusty]
Seated Leg Press Machine
What it’s supposed to do: Train quadriceps, glutes, and hamstrings.
What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.
A better exercise: Body-Weight Squats
Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.
Smith Machine Squats
What it’s supposed to do: Train chest, biceps, and legs.
What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.
A better exercise: Body-Weight Squats
Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.
[“Again (as in the picture) keep rear end back and chest up (hinge at the hip) maintaining a mildly arched low back. That will protect your low back and engage your glutes” – Dr. Dusty]
Roman Chair Back Extension Machine
What it’s supposed to do: Train spinal erectors.
What it actually does: Repeatedly flexing the back while it’s supporting weight places pressure on the spine and increases the risk of damaging your disks.
A better exercise: The Bird-Dog
Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.
[“Do not sway when lifting arm and leg, the midsection should remain still. If too difficult just perform with legs. Also better to switch sides every rep and hold for just 1-2 sec.” – Dr. Dusty]
Roman Chair Sit-up
What it’s supposed to do: Train abdominals and hip flexors.
What it actually does: The crunching motion can put undue stress on the lower back when it is in a vulnerable rounded position.
A better exercise: The Plank Lie facedown on the floor. Prop up on your forearms, palms down. Rise up on your toes. Keep your back flat and contract your glutes, abdominals, and lats to keep your butt from sticking up. Hold this pose for 20 to 60 seconds.
[“Planks should not be held longer than 30 sec. If strength allows for 30 seconds the plank should be made harder by moving the arms forward or performing Saw Planks (hover forward and back by pointing and flexing at the ankle)” – Dr. Dusty]
http://health.yahoo.net/articles/fitness/photos/10-exercise-machines-avoid#10
