Smith Machine
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Oh shite, I was writing about the Nautalis machine, whoa. Too many things on my mind lately.
Actually, though, I use the Smith machine every shoulder workout. I like the one with the slight incline off-center.
I put a bench perpendicular to the bar, and straddle it.
I only put 70-75 lbs on the bar, because the one in our gym has a lot of drag and that's enough for me to get 6x12 which I now superset with leg presses.
I grab the bar with the outsides of my hands against the collars, as wide as I can go, and do behind-the-neck presses.
I roll my elbows forward at the bottom and press up and back. I sit with the incline going up towards my back. Going up and forward always put stress on my lumbar.
Doing Smith presses up and back like these over the years has helped with my shoulder width, but more importantly, helped to increase the up and backward rotation of my rotary cuffs.
Standing with thumbs together arms over-head, I can move my hands about 8" behind my head without bending with my back.
Years ago I read that shoulder cuff injuries ranked in the top three of bio-mechanical injuries related with aging.
This is generally due to a dislocation, like, someone is falling and grabs for something and the shoulder is hyperextended and dislocates.
In addition to maintaining my shoulder flexibility, I just love having my wings spread like a giant Pheonix.
One of my quirks.Comment
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