Getting to the gym can be painful enough on its own. Use some of the equipment at the gym the wrong way, and you could really be in a world of hurt. Health experts weighed in on what machines to avoid and provided alternatives in this article:
• EQUIPMENT: Behind the Neck Shoulder Press Machine
Problem: Danger of impingement issues from stress on shoulder joint.
Alternative: Front dumbbell or barbell shoulder presses.
• EQUIPMENT: Rotary Torso Machine (obliques)
Problem: Inefficient and puts torque on spine.
Alternative: Wood chops with a medicine ball.
• EQUIPMENT: Seated Back Extension Machine (lower back)
Problem: Stress on lumbar spine
Alternative: Good mornings
• EQUIPMENT: Lat Pulldown Behind The Neck (back)
Problem: Dangerous stress on shoulders
Alternative: Lat pulldown in front
• EQUIPMENT: Seated Leg Press (legs, glutes)
Problem: Puts pressure on knee joint and lower back
Alternative: Stiff-legged deadlifts
• EQUIPMENT: Leg Extension Machine (legs, quads)
Problem: Puts resistance on front of ankles and stresses knees
Alternative: Campfire squats
• EQUIPMENT: Olympic Bench (chest)
Problem: Bar can fall onto your chest or neck.
Alternative: Push-ups
And here are some alternatives for other pieces of questionable equipment:
Crunches instead of Ab Roller; Leg lifts with weights instead of Hip Abductor Machine; Yoga instead of Stretching Machines; Hip extensions instead of Hamstring Leg Curl Machine; Squats instead of Hack Squat Machine; Leg crosses instead of Hip Adductor Machine; Oblique crunches instead of 45-Degree Back Extension Machine; Squats instead of Butt Blaster.