In the fourth installment of our “At The Gym” series we examine how to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your physician or therapist at your next therapy session.
MILITARY SHOULDER PRESS
* How to exercise at the gym top tip: It is generally not recommended to do this exercise due to undo stress and strain at the shoulder joint.
If you do choose to do a military press, avoid bringing the bar behind the head and make sure that the elbows don’t pass 90⁰ at the bottom of the repetition.
START POSITION
• Seated with back against the seat (if available), with feet flat on the ground.
• Barbell held above head with elbows fully extended and wide grip to facilitate 90⁰ bend at the elbows at the bottom of the rep.
ENDING POSITION
• Bring barbell down until your elbows are bent at 90⁰ with the barbell in front of your face.
DON’T
• Lift feet off the ground.
• Lift off the seat.
• Arch your back.
• Bring barbell down to chest.
MACHINE CHEST PRESS
START POSITION
• Seated with back against the seat and feet flat on the ground.
• Arms out to your side and elbows flexed at 90⁰ but not coming back past your body (This picture shows the arms back a little too far with the angle at the elbows being a little too deep. Most chest press machines are built so that you have to start in this position which can compromise the shoulder if lifting heavy. If adjustable start in a position a little more forward than this).
ENDING POSITION
• Back against the seat.
• Elbows fully extended.
DON’T
• Lift feet off the ground.
• Lift off the seat.
• Bring bent elbows past your body.
CHEST PRESS
START POSITION
• Lay flat on bench with feet flat on the ground.
• Arms out to your side at 90⁰ with elbows flexed at 90⁰.
• Palms facing lower extremities.
ENDING POSITION
• Elbows fully extended.
DON’T
• Allow elbows to come down past bench height or 90⁰ bend.
• Left feet off the ground.
• Arch your back.
CHEST FLY
START POSITION
• Lay flat on bench with feet flat on the ground.
• Dumbbells touching each other with palms facing each other with elbows slightly bent.
ENDING POSITION
• Arms out at your side at 90⁰ with elbows flexed at about 120⁰.
DON’T
• Lift feet off the ground.
• Arch your back.
• Allow elbows to come down past bench height.
This information was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.
Knowing how to exercise at the gym, can build confidence and reduce the likelihood of injury. View the complete Exercising Do’s and Don’ts series below:
