10 Machines You Shouldn't Use
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1. Seated Leg Extension
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.
Very true - have seen many knee issues/injuries due to heavy loads used on a leg extension machine...this motion was not ever intended to be performed under that much tension and it wears the joint improperly.
2. Seated Military Press
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.
Here I prefer a handstand pushup or standing dumbbell or barbell pressing for a more natural motion...
3. Seated Lat Pull-Down (Behind the Neck)
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.
This can REALLY tear a shoulder up! Again, the joint was not "designed" to track under load in this fashion...just because your body CAN move in a certain way does not mean it SHOULD.
4. Seated Pec Deck
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.
Other than being a machine, I think pec dec is generally safe, minus the older ones that you had your forearm on the pad...those place undue stress on the shoulder and can cause damage...either way this exercise is frequently performed with far more weight that necessary. The ones with the handles that forces you to do more of a dumbbell flye motion, are safest.
5. Seated Hip Abductor Machine
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.
Pretty much a waste of time movement...I call the abductor/adductor machines "good girl" and "bad girl" hahaha.
6. Seated Rotation Machine
What it actually does: Because the pelvis doesn't move with the chest, this exercise can put excessive twisting forces on the spine.
Terrible for your spine...has no place in gyms of today with what we know...usually don't see them in the newer gyms...
7. Seated Leg Press
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.
Personally have only injured myself with these going too heavy...I haven't used a leg press in years...occasionally a single leg press maybe but generally I wouldn't use these knowing what we do now.
8. Squats Using Smith Machine
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.
Very unnatural movement...stresses my back and knees. Just SQUAT with a bar!
9. Roman Chair Back Extension
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.
These are fine if performed properly more as a ham/glute exercise and no need for extra weight...
10. Roman Chair Sit-Up
What it actually does: The crunching motion can put undue stress on the lower back when it is in a vulnerable rounded position.
Again, without weight if done right...not a problem generally.