Muscle Ventures Video Analysis

In this exercise analysis (Quicktime ipod compatible, 11MB; Google streaming flash video), Nancy Arnold coaches me (Bud) as I demonstrate the Hammerstrength Iso-lateral decline chest press. I recently switched to the decline chest press to minimize chronic shoulder pain I had been experiencing at various times over the years from the traditional bench press. The good news is that this press seems to consistently be doing the trick.

Readers of this site will remark that we have spent a considerable amount of time on the topics of recovery from training and minor injuries. One result of this focus has been that we switched over to a periodized training program. This program has demonstrated to us that better training results can come from varying training intensity to allow our bodies adequate time to recover from heavy loads. We've also explored massage and other techniques that seem to accelerate the recovery process by breaking up muscle adhesions.

I had hoped that all of these approaches would lead to the disappearance of the shoulder pain I had been experiencing from time to time in the bench press. Julie Kouyate's deep tissue massage certainly helped the shoulder, periodically "curing" it, but the pain would return. Periodized training helped keep the problem from resurfacing too frequently until I began to significantly increase the weights I was bench pressing.

A discussion with my doctor during my annual physical revealed that I might be irritating the supraspinatus tendon (see third photo on the left). This tendon passes from the supraspinatus muscle, involved in rotating the shoulder outward, underneath the clavicle to attach to the upper arm. The tendon can become inflamed when the shoulder is rotated too far outward under load. For some people like myself, the bench press just naturally achieves this effect.

The decline press takes pressure off the shoulder to rotate outward while still working the pectorals. The Hammerstrength machine provides a particularly easy way to do the press. As illustrated in the first photo on the left one begins the press seated in the machine. The handles should come to just below chest level. To achieve the perfect handle height, I usually set the chair to just above the level that requires me to significantly move my shoulders during the lift. Then, as illustrated in the second photo on the left, I push my arms straight out and return under control to complete one rep.

One feature of the Hammerstrength machine is that, even though each hand moves independently, the machine locks in an arc of motion. This feature is advantageous if the arc suits your body's natural arc. It minimizes the potential for you to go off track and hurt yourself. If the machine's arc runs counter to your body's arc, you should find another solution.

I have also found the rotated dumbbell press and the decline dumbbell press to be effective exercises that minimize involvement of the supraspinatus tendon. My experience with the decline dumbbell press is that I have to be careful to keep the weight in a range that I can control. A danger with all decline exercises using free weights is that is easy for the shoulder to get out of line leading to an arc of movement that over stresses the shoulder tendons.

Additional Links

• This article gives a good description of what can go wrong with the supraspinatus tendon. However, contrary to the article's assertion, inflammation of the supraspinatus tendon can frequently be reduced by changing exercises without additional intervention. For any chronic pain, you should always consult your doctor to make sure you are addressing the proper cause.

In this exercise analysis (Quicktime ipod compatible, 14MB; Google streaming flash video), Bud Gibson and I (Nancy Arnold) examine the Hammerstrength iso-lateral leg press.  This leg press happens to be the only leg press currently on the market that works each leg independently.  This feature makes it an ideal piece to concentrate on equalizing leg strength. 

In the photo at the left you can see Bud in the start position.  Notice that he is sitting upright (not slouching in the machine) and his knees are bent at 90 degrees. As Bud begins the move he keeps his feet flat and pushes through the heel of his foot.  As he pushes each leg out into extension he tries to move both legs simultaneously.  This is the challenge with this leg press.  It is very easy to allow the dominant leg to move faster than the non-dominant leg. 

The second photo shows Bud in the middle of the push phase of the exercise.  As you can see each foot has it's own platform on which to push from.  Although difficult to see in this photo (and in the video) Bud's legs are working independently. 

The next photo shows Bud at full extension of the move.  He continues to keep his feet flat on the platform.  While in the extended position he is concentrating on flexing the quads, glutes and hamstrings as much as possible to get the most out of the movement.  Be careful to not "lock out" or fully extend the knee in this position.  This may cause undue stress in the knee joint and could result in injury.  From here he brings the platform back to the original position and repeats for the alloted number of repetitions. 

The fourth photo simply shows the front of the machine and where to load the weights.  If you aren't familiar with the machine this may appear to be a place to store weights.

The final photo shows the seat adjustment.  Ideally you want al least a 90 degree bend in the knee.  This allows good range of motion and will ensure the movement is effective.  Any range smaller than 90 degrees will limit the benefits you receive from the exercise.  To  adjust this seat you must pull up on the seat with the handles provided and slide the seat forward or back (whichever is appropriate).  Make sure that once you adjust the seat that it is securely in place.  If not secure the seat could slide back as you are performing the exercise.

ADDITIONAL LINKS

• Specs provided  for the Hammer iso-lateral leg press
• How much can a person press?  Here is some additional information
• Is the squat superior to the leg press?

In this exercise analysis (Quicktime ipod compatible, 8.7 MB; Google flash video), Bud Gibson narrates and I (Nancy) demonstrate the Hammerstrength isolateral leg extension.

This leg extension is unique because it allows independent motion of each leg.   The user can work one leg at a time or both simultaneously without the dominant leg doing most of the work. 

The first picture at the left shows the beginning postion of the exercise.  My knee's are bent approximately 90 degrees and the shin pads rest just above my ankles.  I also maintain an upright posture while seated.  This will promote good posture.  The second picture at the left shows full extension of the legs before returning to the start position.  In this contracted position I focus on squeezing my quads to enhance the contraction further.  I then control the downward motion and return to the start position.

In order to achieve proper postiioning in the machine (shown in the first picture) there are a couple of important adjustments you need to know about.  The third photo shows a red dot on the macnine.  The axis of rotation of the knee should line up with this dot.  Basically, line up the knee joint where it bends with this dot. 

In order to line up the knee joint properly you may have to adjust the seat forward or backward depending on your leg length.  The last photo shows a simple seat adjustment to ensure good position.  If the seat is too far forward your knee will be forward of the dot.  If the seat is too far back the position will be uncomforable on the back of your leg and your knee will not line up with the dot.  The manufacturer includes this simple landmark to make the machine more user friendly.   

ADDITIONAL LINKS

• More on the Hammer Strength line of equipment.
• More tips on the proper useage of leg extension machines.
• What muscles does the leg extension machine work?