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How the Chest Fly Machine Can Aggrevate Your Rotator Cuff

March 14, 2012 by  
Filed under Rotator Cuff

chest-fly-machine-rotator-cuff Most men want a chiseled and toned chest.  To attain this, there are specific exercises that can help thicken your Pectoralis muscles and give them a perfect half-moon shape.

An exercise that you can do at the gym to help sculpt your chest is on a machine called the Pec-Deck or Chest Fly machine.  The problem that can arise when performing this exercise is that you can actually make your rotator cuff injury worse or even cause a rotator cuff injury.

Here’s how to avoid making your rotator cuff pain and/or shoulder injury worse and how to properly and safely setup for this exercise.

Step 1 – The is the biggest mistake that most people make – seat height.  Adjust your seat height so that your elbows are just below shoulder height as your grasp the handles.

Step 2 – As you grasp the handles, be sure to pull and squeeze your chest muscles inward so that forearms are resting firmly on the pads.

Step 3- Make sure you not only focus on your chest muscles but be sure to squeeze your shoulder blades together throughout the positive and negative motion of the repetition.

Step 4 – Always keep your elbows forward, forearms on the pads so that your elbows come together at the center in front of your chest.

Step 5 – Another common mistake on the return or negative repetition is allowing your elbows to go back past your body.  It’s important to not allow your elbows to go past the front of your body or trunk.

Most people when doing this exercise allow their elbows to go way back behind their body’s midline.  When your elbows go all the way back, it causes undue stress on your rotator cuff and shoulder.

Please note that this rule applies to flat bench or incline flies with dumbbells as well!

When you exercise, it’s supposed to help strengthen your body and protect it from injury.  Any sort of pain as you exercise can cause inflammation and swelling which does you more harm than good!

Even though your rotator cuff consists of four muscles, these muscles are not very big and can easily suffer an injury if you use weight that is too heavy or by performing too many repetitions, especially if you have poor form or you’re doing an exercise incorrectly.

When you feel pain – stop – it’s as simple as that!

Many people in the gym go by the saying, “no pain – no gain”.  This is not the case when it comes to rotator cuff rehab and overcoming and avoiding injury, especially a rotator cuff injury.

Have you been noticing that you find it challenging to put on your coat, wash your hair or a little shoulder pain or discomfort at night?

If these symptoms sound familiar to you then you may already have a rotator cuff injury.  The good news, bad news is that if you take the “wait-and-see approach” when it comes to rotator cuff injuries, your chances of recovery are less.

Due to the fact that tears to your rotator cuff mostly occur from performing repetitive actions and movements over an extended period of time, they need to be treated as soon as possible.

Luckily, when you click on the Learn More button below, a video will show you how to treat and repair your torn rotator cuff from the comfort of your own home in just 4 steps!

chest flyes rotator cuff

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