A few reasons to skip the seated chest press machine on your next work out

So your a member of a gym and just like most other members, you have some goals you would like to achieve.

Maybe you’re not very familiar with traditional strength building exercises like squats, dead lifts,Olympic lifts, etc. So instead of working out where all the meat heads might be grouped up, you gravitate towards the machine area(s) of your gym and that’s where you find some solstice: The machines are close together for less travel time, they are usually are arranged by body part for less confusion and heck, they even come with a nice picture and set of instructions of how to perform each exercise. So whats my big issue with these machines and using them as your predominant source of strength training?

  1. There is almost NO functional carry over and some of these movement patterns my confuse your body. What I mean, is sitting in a machine and performing an exercise does a few things:
  • It dis-engages a lot of your core and post musculature which is now being supported by the seat and/or other components of the machine being used. The more support the machine gives your body, less your body actually has to do. This is a problem because in real life activities outside the walls of your gym , you bodies core and postural position play a major rule in making movement patterns proper and sustainable keeping risks of injury low via balance and core stability which are negated in machine work.

2. Some of the movement patterns promoted by machines are non-functional. For example, when is the next time your going to need to be seated and push a load horizontally as seen in a machine chest press? Or when’s the next time your going to sit and have to wrap your arms around a barrel as seen in the pec fly machine? Most likely answer for both situations and most members = NEVER! Time is a very precious commodity and we as gym goers wants result, so why kill both in the gym with exercises or movement patterns that will have very little impact on your day to day activities and possibly robbing you of precious progress?

Get a better bang for your buck!

Start out with basic body weight movement patterns and routines. Master these primal movements before adding some light resistance or load to increase caloric burn and strength. These movements will promote functionality and help you to work a little harder in the gym in less time, which means getting you to your fitness goals in a safer and more effective manner.

My recommendation: Try this 100 challenge most days of the week. This template can be used as a warm up, a work out finisher, or it could even be the meat and potatoes of your program if your a beginner:

60 Body Weight Squats

10 Pull ups (trx incline rows, inverted rows or assisted pull ups <– working on decreasing assistance from week to week)

30 Push ups

I will end by saying, I think machines can find a place in anyone’s routine for certain benefits, but should by no means be the bulk of anyone’s program for the reasons stated above.

HAPPY LIFTING!

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Check yourself…literally. Lets set some daily goals we can achieve and start the week with a productive apporach. Here’s how…

Happy Monday to you all!

I Hope everyone had a wonderful weekend and is ready to conquer the week again. I just wanted to pop off a quick post this morning to keep everyone’s motivations high for week; set the tone if you will:

Don’t look ahead too far; it’s Monday. You may have a crazy week ahead of you with work, school and life but remain calm and focused. Write down a goal(s) or items you wish to achieve each today on a piece of paper (or on a nifty advanced piece of technology, but I prefer the good ole’ pin and paper when it comes to goal and tasks setting myself) and keep it on you at all times today.

Refer back to this piece of paper frequently throughout the day to keep you focused on the tasks at hand and to check off your completed objective (there’s a nice sense of achievement when you check off things letting you know you are making progress to desired outcome). Chasing these daily, smaller-tasks or small rocks will get you too the end of the week, and if you follow this routine long and consistently enough, you can start to achieve your long-term goals, or bigger rocks.

Practicing daily goal setting also helps relive anxiety,pressure and stress so you won’t feel as overwhelmed by daily or weekly to-dos, which can cause someone to focus on too many things at once, or not at all, both of which are not ideal for productivity.

So let’s make a heck of a productive week together!

What’s on your list for today??