Machine Mistakes

Resistance training machines are a great tool to be used in the gym and have their place in just about any training program.  They are great for beginners to learn and incorporate strength movements, however, they also can be tricky to use correctly.  Many assume that because the machine is built for a certain movement, they are as simple as observing the attached placard and jumping into a set.  Although the machines usually illustrate a starting and ending position, they leave a lot up to interpretation when it comes to form from point A to point B.  Using machines incorrectly can lead to muscle imbalances, joint problems, and even acute serious injury.  This article will cover the biggest machine mistakes I have seen in various gyms so you can avoid any of these possible outcomes!

Locking out knees on Leg Press.  One of the scariest occurrences I see in public gyms is knee lock-out on the leg press.  Although you want to straighten out the legs at the end of the movement for full quadricep range of motion, locking out the knee will place the load tension directly on the joint instead of the muscle.  This can lead to long-term knee issues or serious acute injury during the set.  

Elevated scapula and elbow flaring on Chest Press.  While undergoing the chest press motion, one should always practice scapular retraction and shoulder depression.  Too many times have I seen people lurching forward and keeping their elbows parallel to their shoulders.  Pressing this way places most of the weight tension on your deltoids and limits the chest’s ability to be the primary mover.  This position also creates an unstable shoulder joint and puts one at risk for rotator cuff tears, AC joint separation, impingement, etc.  Next time you chest press, consciously move your shoulders “up, back, and down”.  Keep this engagement in the scapula throughout the press.

Incorporating too much “help” on pulling exercises.  When undergoing rows or pulldowns,  it is common to have help from secondary movers such as the biceps and rear delts.  However, many times these helping muscle groups can dominate the movement and take work away from your lats.  I have been guilty of it myself for long training periods!  Once you have gripped the pulldown or row handle on your next back day, think about pulling in the weight with your elbows.  The hands simply act as the hooks that hold on.  This will ensure maximal work to the lats and rhomboids without forearms or biceps taking the lead.

Calf Raise range of motion and tempo.  Calf raise machines come in all sorts of variations, but typically the mistakes made while using them are very similar.  The calf is easy to feel working when it is flexed, but often times this will lead to a lack of stretch by returning to a flat foot position, not allowing the heel to drop below the toe.  Another issue I have seen is people performing the exercise at a higher tempo, limiting time under tension and control through the movement.

These are just a few examples of how machines can bring a false sense of security during a workout.  While they are a great tool, thinking that the machine will put you in a perfect position and do the work for you will limit progress in the long term.