“There’s nothing remotely like these movements in life,” says Tumminello.
The muscles the machine works “are primarily stabilizers for when you’re standing or moving around.
you’re able to get similar benefits from exercises with a cable machine.
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B.Keeping an erect posture, lift weighted leg out and away from body to 3 o’clock.
Return leg to starting position to complete the rep.
Finish the set, then repeat on the other side.
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B.Keeping an erect posture, lift weighted leg in front of planted leg to 9 o’clock.
Return leg to starting position to complete the rep.
Finish the set, then repeat on the other side.
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(Also better than the hip abduction machine?
Doing theseeffective thigh exercisesinstead.)
“Let’s say you’re doing a bench press.
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If someone extends their arms in front of them, one may be longer than the other.
The machine doesn’t account for this.
So you overwork and strengthen a pre-existing dysfunction,” explains Brooks.
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“You’re relying on the ball.
If I take it away, you’ll probably fall down,” adds Wunsch.
B.Push hips back and bend knees to lower into a squat, keeping bodyweight in heels.
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C.Press back through heels to return to starting position, and repeat.
(Not seeing gains?Here’s why it seems like your glute workouts aren’t working.)
For your triceps, try the close-grip bench press and incline push-ups, suggests Frisch.
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“Ninety-nine percent of people do these exercises wrong.
They stop halfway down.
If you could’t, raise the step for your pushups or lower the weight on the bar.
Squeeze elbows tight to ribs and lower torso down onto the bench to lie faceup.
Keep elbows pulled in tight to sides, palms facing inward.
Press feet flat into the floor and engage core to start.
B.Exhale and press dumbbells away from chest, straightening arms overhead so elbows are in line with shoulders.
C.Inhale to slowly lower dumbbells back to starting position, pausing when dumbbells are just above shoulder height.
What to Do Instead: Incline Push-Up
A.Stand facing a bench, then place hands on the bench.
Walk feet behind body until legs are fully extended.
(This should look like a plank with arms elevated.)
B.Bend arms and lower chest toward bench to do apush-up.
“When you rotate your spine, your hips are designed to rotate as well,” he explains.
Get the core-strengthening benefits of rotation without risking your back withstanding cable chops.
C.Return to starting position and repeat.
Finish the set, then repeat on the other side.
They’re trying to generate more force by moving their pelvis,” explains Brooks.
Instead, stick tofunctional movements.
