A Safer Lat Pull-down
On the
pull–down machine, lean back a few degrees, use a wider–than–shoulder
grip, and bring the bar down in front of your body to the breastbone,
pulling shoulder blades down and together. Contract your abdominals to
stabilize the body, and avoid using momentum to swing the bar up and
down. The lat pull–down works the muscles of the upper back.
No. 2: Military Press Behind the Head
This shoulder
move, in which you lift a barbell up and down behind the head, can cause
the same problems as the lat pull–down behind the head.
A Safer Military Press
A safer
shoulder alternative: When doing the military press, keep the bar in
front of your head. Stand with the weight no lower than the collarbone
and keep your upper body upright. The exercise can also be done seated.
Always sit straight against a back support, and keep the natural curve
in your spine, with upper back and glutes pressed to the chair.
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