Saturday, June 25, 2016

The Crow's Gym Thoughts: Vol. 231

Crow's #Gym Vol. 231
Learn to research what looks like a great idea, but has potential to be dangerous. I used to do all of my lat pulldowns behind my neck. It was what I saw the pros doing, so I did it, now I never hurt myself, but most people do, when they do those. I had to see a couple of friends get hurt doing those before I stopped saying, "they just don't know what they are doing" and get with what most doctors say about them, "it just ain't worth it, and anyone can slip in an instant into a rotator cuff injury." There are many of these exercises out there, so always look into it, if it doesn't feel right doing it.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Plantar Flexion
Moving the top of the foot away from the shin, that is, pointing the toes down, as in heel raises.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Fly (BowFlex Incline)
Shoulder Horizontal Adduction (elbow stabilized in slight flexion)
Muscles worked: This exercise emphasizes the upper chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting position:
• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the straight upward from your shoulders.
• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
• Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).
• Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise.
• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.
• For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.