Posted on September 27, 2022 at 11:08 am by Eric Cressey
We rarely publicly post career opportunities for Cressey Sports Performance, but with the growth of our Palm Beach Gardens, FL facility, the time has come.
To that end, we will be hiring a pitching coach to join the CSP-FL team this fall. This position will involve working with clients ranging from middle schoolers to major leaguers.
Responsibilities for this position include:
Pitching coaching in both semi-private and private formats
Overseeing pitching advice including video breakdowns and data analysis
Writing a throwing program
Staff and interns participate in educational in-services
Assisting with the setup and analysis of pitching biomechanics evaluations
Working as part of staff in youth baseball camps and community outreach
Eligibility Requirements:
Experience working with baseball populations
Willingness and ability to collaborate with sports medicine professionals and strength and conditioning coaches
Strong interpersonal skills
Proficiency with written communication and Microsoft Excel
Familiarity with social media platforms
Experience working with pitching-related technology (Rapsodo, Trackman, Edgertronic cameras)
Introduction to modern analytics
Willingness to work as part of a team
Applicants may submit a resume and cover letter Single PDF document per [email protected]. Application deadline is October 15, 2022.
Cressey Sports Performance is an Equal Opportunity Employer. Applicants will be considered without regard to race, sex, religion, sexual orientation, marital status, citizenship status, color, religion, national origin, age, disability, veteran status, or any other status protected under local, state, or federal law.
There’s always more than one way to do something, and reverse fly workouts are no exception. You can do them standing or sitting, with or without weights, using one or two arms, a bench or any bench––there is just so much beauty in such versatility!
If you’re unfamiliar, the reverse fly is a resistance exercise that strengthens the upper body, specifically the posterior shoulder and upper back muscles—particularly the posterior deltoid and rotator cuff muscles.
At this point, you may be asking yourself: why exercise the barely visible muscles, what benefits does this type of workout provide, how to do a reverse fly, and even what a back fly workout is. If so, read on as we explore the answers to all these questions – and more.
How to Fly a Perfect Reverse
Your time and effort are valuable, so anything worth doing is worth doing right—especially when it comes to work. Proper form will increase physical performance, reduce the risk of injury and allow you to reap the maximum benefits.
To that end, check out these steps on how to do a proper dumbbell reverse fly exercise:
Stand on a flat surface with your feet hip- or shoulder-width apart. Keep a slight bend in the knees and rest your arms by your sides.
Hinge your hips back and bring your chest almost parallel to the ground. Let your arms hang freely and maintain a straight back.
Keep a slight bend in the elbows and lift your arms away from each other, toward your shoulders. It should look like you have wings and are making flying motions.
Slowly bring your arms down and repeat the exercise. Recurrence will vary from person to person.
At first, this exercise may seem like someone trying to fly with their feet glued to the ground. If, hypothetically, liftoff was Possibly, this could be the result of a pushing motion rather than a pulling motion. But in this case, it’s the latter. Hence the name, opposite fly
Common Mistakes When Doing a Reverse Fly
When using dumbbells during this exercise, people often swing them using the momentum of the weight rather than the muscle to complete a rep.1 But doing so will not increase muscle strength. Remember, the tortoise, not the hare, wins the race, so use a steady and controlled motion to strengthen the core muscle groups.
If you’re straining to complete a full range of motion with dumbbells, you may be using too much weight. Not only does this result in poor form, it can also lead to injury. Better form and less weight will trump poor form and more weight over time.
Another common mistake people often make when doing a reverse fly is arching or rounding their back. Doing so will add unwanted stress to your lower spine.1 To avoid this, be aware of your form: keep your back straight, core tight, and don’t forget to tuck your chin.
Reverse fly variation
One of the beautiful things about this practice is its adaptability. You can do it at home or at the gym and without bands and weights and never get bored. Whether standing, seated or prone, this is an exercise that anyone can use at any point in their exercise journey.
Below are a few of our favorite ways to incorporate reverse flyes into your workout.
Seated reverse fly
This is an excellent choice for someone who uses dumbbells who may find the standing position uncomfortable. Here, you’re following the same steps we listed above, except you’re sitting down.
There are a few different ways to do this seated dumbbell reverse fly:
regular bench – Sit on a bench with your arms at your sides. You’ll still hinge your hips and keep your back straight, but instead of keeping your chest nearly parallel to the floor, you’ll keep it at about a 45-degree angle to your thighs and knees.
Incline bench – You can sit forward or backward on the tilting bench. Front seating is a good option for someone who may have problems with hip hinges, while rear seating is for someone looking for more of a physical challenge.
Cable One Arm Reverse Fly
The cable one arm reverse fly is an excellent option to isolate the rear deltoids, establish more core strength, and focus on full range of motion. This variation can be done in the gym using a cable pulley machine:
Start in a similar position as indicated above and place the pulley at the same height as your neck.
Stand sideways in front of the machine, and stretch your arms across your body using your outside hand to grab the pulley. Tip: Place your other hand on the machine or on your hip for balance during the exercise.
As you pull your arms to your sides, exhale slowly. When you feel the contraction of the rear deltoid muscle, hold it briefly and then inhale as you bring it back to the starting point.
Upright reverse fly with band
An advantage of using resistance bands is that they create more tension as they stretch, resulting in greater muscle activity in and around the targeted muscle groups.2 This is a great option for people with lower back pain or difficulty bending.
This variation can be done at the gym or at home, either sitting or standing in an upright position:
First, find somewhere to attach the resistance band—ideally, a stationary object. You can anchor it to a door, a fixed beam, or, perhaps, even a tree (if the weather agrees).
Make sure the bands are about chest height and hold them with your arms in front of you with the elbows slightly bent. The band should not have any slack. Instead, they should pull and just start stretching.
Keep your palms facing inward and arms parallel to the floor. Then, bring your arms back until your elbows are in line with or slightly past your shoulders to maximize range of motion.
Prone reverse fly
This variation can be done in three different positions (depending on a person’s skill level) – on the floor, on a bench or on an exercise ball with or without weights. Doing this variation without weights on a bench or an exercise ball is best for lower back discomfort or previous shoulder injuries.
If you do this exercise on the floor:
Lie face down on your stomach with your arms at your sides, angled slightly outward, and palms on the ground.
Pull your shoulder blades together and down toward your hips as you slowly lift your arms off the floor.
Hold each rep for 2 to 12 seconds and repeat.
If you perform this exercise on a bench:
Lower your face with your arms at your sides. Bend your elbows, and place your hands at or slightly above your head.
Pull your shoulder blades together and down toward your hips as you lift your arms up.
Hold each rep for 2 to 12 seconds and repeat.
If you perform this exercise on an exercise ball:
Lie face down on your stomach with your arms out to the sides (think you’re a bird with its wings fully extended).
Pull your shoulder blades together as you raise your arms.
Hold each rep for 2 to 12 seconds and repeat.
Please note, the more advanced the pose, the harder it will be to hold each rep.
Precautions and safety measures
The reverse fly is a safe exercise for people without shoulder or back injuries. Its versatility makes it a great option for different ages and energy levels.
However, to make sure you’re performing this step with proper form, constantly monitor yourself using these questions as a guide:
Are my knees slightly bent?
Am I bent at the hips?
Do I have a straight back?
Tucked into my chin?
Am I keeping my core tight?
If you have a recent shoulder or back injury, experience any aches or pains while doing it, or have recently had surgery, it is best to refrain from doing this exercise.
Why You Should Do Inverted Fly Workouts
Although we don’t use our back shoulders and upper back muscles Literally Fly (contrary or otherwise), these muscles are crucial for good posture and daily movement.
In fact, here are some of the benefits that the dumbbell reverse fly can offer:
Improved posture and balance
Reduced neck pain
Supported shoulder straps
Expanded chest muscles
Strengthening the back shoulder and upper back muscles
Choose Right, Choose Wise, Choose Fitness
Whether you’re looking to incorporate a reverse fly workout or turf workout into your routine, learn about push vs. pull day, or start barre, Choose is your new workout spot. Chuz is not just a gym; We are a community of welcoming, friendly, and supportive people. Whether you’re new to exercise or have worked out your whole life, our fitness centers are designed to create healthy human connections. And healthy body You can even expand your zone Fitness class And know your community.
And the best part is, even if there isn’t one Choose Fitness Center near you, it is still possible to connect to it en-chuze-iastic Community with iChuze subscription, which allows you to participate in virtual workout programs from the comfort of your own home.
To know more, check out Ichuz Fitness today.
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
Mayo Clinic. Healthy lifestyle fitness.https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/reverse-fly/vid-20084679
National Library of Medicine. Muscle activity in upper-body single-joint resistance exercise with elastic resistance bands versus free weights. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5873332/
Harvard Health Publishing. Strength training relieves chronic neck pain. https://www.health.harvard.edu/pain/strength-training-relieves-chronic-neck-pain
CSP Elite Baseball Development Podcast: Timeless Championship Coaching Techniques with Jerry Weinstein
By Eric Cressey on September 15, 2022 at 4:11 am
We’re excited to welcome 56-year baseball coaching veteran Jerry Weinstein to this week’s podcast. Jerry has management experience at the high school, college, professional and international levels. He shares insights into how some aspects of coaching have evolved over his career, while some core skills have remained constant. Jerry brings a ton of knowledge regarding catching development and preparation. I love her open-mindedness, humility, and insatiable desire to learn and improve – and I’m sure you will too.
A special thanks to the sponsor of this event, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
You can follow Jerry on Twitter @JWonCatching And on Instagram @JWonCatchingor visit www.WeinsteinBaseball.com.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune System, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs ($79 value) – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
CSP Elite Baseball Development Podcast: September 2022 Q&A
By Eric Cressey on September 8, 2022 at 4:06 am
It’s time for another listener Q&A, so I covered three questions from our listeners on this week’s podcast:
Tommy John surgery rates have skyrocketed over the past decade at all levels of baseball. I know you’ve supported some of the highest profile athletes through their rehabilitation at CSP during this time, so I’m curious if there’s been an evolution in your thought process about how you view or manage them?
What is your approach to an athlete with a hip ER/IR total motion difference greater than 10 degrees?
The more I learn, the more stressful programming for athletes becomes. Any tips for this?
Special thanks to this event’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune System, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
CSP Elite Baseball Development Podcast: What Makes an Elite Fastball with Matt Elmyer
By Eric Cressey on September 1, 2022 at 3:51 am
We’re excited to welcome Cressey Sports Performance – Florida Associate Pitching Coordinator Matt Ellmire to this week’s podcast for an in-depth discussion on how we evaluate baseball’s most important pitch: the fastball. Matt discusses the evolution of fastball usage in the game today and highlights the key metrics used to measure its effectiveness. Finally, he covers pitch characteristics beyond just velocity that pitchers can develop to optimize their fastball.
Special thanks to this event’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
You can follow Matt on Twitter @MattElmire And on Instagram @CSPFL_Pitching.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune System, 3) Gut Health, 4) Hormones support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs ($79 value) – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
Posted on August 30, 2022 at 10:53 am by Eric Cressey
Today’s guest post comes from Cressy Sports Performance – Florida coach, Dylan Leese.
The ability to access hip extension while opposing hip flexes is important in sprinting, throwing, hitting and countless other athletic endeavors. To ensure true hip extension, the ankles, knees, pelvis, rib cage and head need to be stacked. Here are a few dynamic ways to challenge hip extension in the warm-up.
Side-lying hip extension iso holds against the wall – You should be able to draw a straight line from the lower knee to the ear. Keep full foot contact with the wall. Aim for a 30 second hold.
DB goblet hip flexion end-range lift-off – Goblet loads put the athlete in a stacked position and are a great way to activate the core. Athletes should “push the floor” and “stay tall” under them to ensure gluteal hip extension. Aim for a 5 second hold.
Arms Overhead High Knee March with Med Ball – Med Ball challenges the athlete to go into hip extension and shoulder flexion without compensation. Speed control for 15yds.
Split Squat Iso Hold – Back heels pressed against the wall – The back heel on the wall helps the athlete use their glutes and hamstrings to extend the hips. Hold for 30 seconds.
2-arm KB Racked High Knee March – Instruct the athlete to exhale at the top of each rep. Kettlebells challenge the athlete to establish good core strength in the stacked position. Do 8 repetitions on each side.
About the author
Dylan Leese works as a strength and conditioning coach at Cressey Sports Performance – Florida. Prior to joining the staff, Dylan completed an internship at CSP-FL in the summer of 2020. He graduated from the University of Illinois at Urbana-Champaign with a BS in Kinesiology. He is currently studying for an MS in Kinesiology with a concentration in Biomechanics at the University of Illinois-Chicago. At UIC she holds the position of a teaching assistant in an exercise techniques course, as well as an instructor for a personal fitness course. In 2019, he interned with the UIC strength and conditioning staff assisting with the baseball team. Dylan has coached baseball at the collegiate, high school and youth levels.
CSP Elite Baseball Development Podcast: Building a Championship Culture with Chris Pollard
By Eric Cressey on August 25, 2022 at 4:33 am
We’re excited to welcome Duke University head baseball coach Chris Pollard to this week’s podcast for a multi-faceted discussion covering key coaching lessons, college recruiting advice and establishing a framework for a championship culture. He also touched on how transfer portals and name-image-likeness developments are affecting the way college sports are headed.
Special thanks to this event sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressey on personalizing the management of overhead athletes!
Whether you’ve been spending more time at the gym lately or browsing new routines on fitness blogs, you’ve probably heard buzz about the push-pull training method.
If the rumors are true, it’s a holistic approach to exercise that allows you to build muscle, increase strength, and improve your endurance—all while giving your body a healthy dose of rest between sessions.
But what’s the difference between a pull day and a push day, and what do those routines look like in practice?
If you’re interested in this exercise method, it’s important to know how this three-part method (which also includes a leg and core day) works on the gym floor. Four tips to get the most bang for your next workout push with a play-by-play on how to replicate this workout style Choose Fitness– To read.
The Push-Pull Fitness Method: What You Need to Know
When people talk about hitting the gym for push day or pull day, they’re referring to an exercise regimen push pull.
The push-pull method is designed to support a well-rounded workout routine that distributes your effort evenly across all areas of your body. In its distilled essence, it involves alternating between workouts that focus on different muscle groups.1
Generally, push-pull routines are divided into three categories of targeted exercises:
pushWhere you will focus on your arms and shoulders
pullWhere you will primarily focus on your back muscles
Give legs and coreWhere you’ll skip your upper body and work your core and trunk muscles
It is worth noting that many people choose to include a rest day between the second and third days of training. Push-pull routines can be tough on energy day after day, especially if you’re new to working out.
Push vs. Pull Exercises: What to Do on Your Next Push or Pull Day
You may not realize it, but you probably do a lot of pushing and pulling in your daily life. Even the simplest things, from lifting yourself out of bed in the morning (which uses a pushing motion) to opening the door for a stranger (which uses pulling), can engage your pulling and pushing muscles.
That said, performing these actions on the gym floor looks a lot different. Let’s take a look at some push day vs. pull day workouts to see how they differ.
Push day exercise
On Push Day, you’ll focus on exercises that use a pushing motion to strengthen your upper body muscles. These exercises work to target your triceps and your chest and shoulder muscles.1
Some well-known and popular push day exercises include:
Highlighted above
Pullover exercise
Shoulder pressure
Dumbbell bench press
Dumbbell chest fly
Dumbbell overhead triceps extension
Dumbbell lateral raise
Stretch exercise
So how should a pull exercise look? Unlike a push day, a pull day workout routine includes strength-training exercises that force you to pull weights. towards your body (instead of pushing them away).
Some cornerstone pool day exercises include:
pull up
Turn on the row
Apostate row
Bicep curl
Upright Dumbbell Rows
Jotman Karl
While push day focuses on the muscles in your chest, shoulders, and arms, pull day works to target the complex network of muscles in your biceps, arms, and most importantly, your back.1
While the arms, legs, and core often absorb much of the attention of fitness enthusiasts, strengthening your back is an important component of your overall physical fitness. Your back muscles have a tremendous impact on your mobility, and conditioning them can promote better posture to protect your spine and help prevent pain in your lower back.
Leg and Core Day Exercises
The first two days of the push-pull workout are dedicated to your upper body, but the push-ups and pull-ups don’t stop on the 3rd day in a row.
On leg and core day, your workouts will focus on strengthening your leg muscles using the same technique you did on days 1 and 2: pushing and pulling. Initially, Leg and Core Day works to strengthen your:
Hamstrings
Achilles tendon
femoris
Gluteus Maximus
stomach
diagonal
Pelvic floor muscles
When push day and pull day workout routines rotate type Regardless of the exercises you do, Leg and Core Day is designed to encourage different areas of your body to work cooperatively to create strength. This technique can help you improve your balance, stability, and even your awareness of how different muscle groups work.
When leg and core day rolls around, some popular exercises to try include:
Deadlift
Barbell back squats
Quadriceps leg extension
Seated hamstring leg curl
Dumbbell standing calf raises
Hanging leg raises
Should you try push-pull training?
Push-pull training is just one method that fitness enthusiasts take care of their overall physique at the gym. This type of exercise regimen may be for you if:
You want to gain muscle mass – Resistance training, such as those involved in push-pull regimens, may be more effective at building muscle than other methods of working out, according to a study. Furthermore, it is also great for building muscle endurance and overall strength.2
You want evenly distributed results – For many gym-goers, alternating schedules of push-pull routines means they don’t have to worry about overworking or neglecting any one area of their body.
Your body needs time to recover – While other workout methods force you to work the same muscles for days in a row, push-pull training gives your body time to rest, repair and strengthen between sessions.
You can access the best gym equipment – Because push-pull training is an individually intensive method of working out, you’ll see the best results if you have a range of gym equipment on hand for your workout. Having full access to a range of exercise machines and weights will enable you to tailor your equipment to each individual exercise, as well as leveling your weights as you go.
4 Tips to Maximize Your Push-Pull Routine
The push-pull exercise routine may seem relatively straightforward, but you may need to make some changes to your exercise and overall lifestyle to get the most out of this technique.
With that, let’s review four strategies for optimizing your push-pull workouts, no matter what day comes next:
mix up – There’s no shortage of exercise options for the push-pull workout method—good news for those who tend to get bored of sticking to the same workouts. However, running against muscle fatigue is possible if you put your body through the same exercises day after day.3
To avoid getting bogged down by repetitive workouts, try alternating between push, pull and leg and core exercises while rotating through the day. For example, you might spend a week or two on your pool days doing pull-ups, bicep curls, and renegade rows, then swap out one or two for alternates.
Weigh your options – It’s hard to overstate the importance of choosing the right weight for your push-pull workout, and the size can vary between the exercises you’re doing. The right weights for you should get your heart rate up on your first few reps, but they shouldn’t keep you from feeling so tired that you can’t move on to your next exercise after you finish your set.4
Add “on rest days”. – As we mentioned, many fitness enthusiasts swear by rotating a “rest day” into their three-day push-pull regimen. This gives your body a day to recover, allowing for tissue repair, muscle growth, and long-term injury avoidance.5 Plus, even if Even if you take a day off, push-ups will still enable you to exercise all your major muscle groups twice a week.
Improve your sleep hygiene – Getting the right amount of sleep (at least 7 hours per night) is crucial to keeping your body at its peak.6 At the gym, you’re breaking down your muscles—and they’re only able to grow stronger while you sleep, while your body adds new fibers and proteins to your muscles.7 In other words, your workout can only come full circle if you get your nightly Z’s in.
Finally, push-pull training is recommended for people who commit to working out three to six days per week.8
Like other styles of working out, push-pull takes time and determination to get results—so if you choose it as the foundation of your fitness regimen, make that commitment in a community that can inspire and encourage you on your journey. Push pull workout routines help promote muscle growth and target almost every muscle group with one simple routine.
Limit your workout with Choose Fitness
Often, inspiration strikes to find a new workout routine, take a new approach to your fitness goals, and find a gym buddy who is just as motivated to meet them as you are.
Choose Fitness is that gym buddy—we haven’t met yet.
At Choose Fitness, we believe that achieving individual fitness goals depends on the strength of the community behind them. with Fitness classContent from us Ichuz Wellness apps, and dedicated fitness experts to answer all your exercise questions, our fitness centers aren’t just gyms. They are vibrant hubs of activity where everyone is encouraged to push (and pull) their own fitness standards. Whether you want to incorporate turf workouts into your routine or try a new exercise, we’ve got you covered.
To join our community and get a jump start on your personal wellness goals, use us gym near me Features to find a location and introduce yourself today.
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
Healthline. Push-Pull Workouts: Routines and Guides for Building Muscle. https://www.healthline.com/nutrition/push-pull-workout
National Library of Medicine. Central and peripheral fatigue during resistance exercise – a critical review.https://pubmed.ncbi.nlm.nih.gov/26839616/
National Library of Medicine. Muscle Fatigue: General Understanding and Treatment. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5668469/
Livestrong. What weight should I use dumbbells? https://www.livestrong.com/article/344995-how-much-weight-do-i-need-for-dumbbells/
Half post. Why rest days between workouts are so important. https://www.huffpost.com/entry/why-rest-days-between-workouts-important_l_5f0867f8c5b63a72c340854e
Centers for Disease Control and Prevention. Sleep and sleep disorders. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
College of William and Mary. Sleep and recovery. https://www.wm.edu/offices/sportsmedicine/_documents/sleep-manual
Men’s Health. Build full-body muscles using the ‘push, pull, leg’ method. https://www.menshealth.com/uk/building-muscle/a38199992/push-pull-legs/
You often don’t think about your shoulder and upper back muscles—or how important they are. But it’s worth taking a moment to consider the wide range of movements and functions you perform every day that depend on these muscles.
From the tasks you do at your computer to the tasks you do at home, your shoulders and back are an integral part of how you go through life. Fortunately, there’s an easy way to keep your shoulder and upper back muscles in good shape so they can meet every challenge you throw at them: Dumbbell Reverse Flyes.
What is the reverse fly?
Reverse flyes are a simple yet effective exercise that you can do at home or at the gym. They don’t need fancy equipment or expensive personal trainers. In fact, all you need is a pair of dumbbells, a few minutes to spare and a little determination.
If you’re wondering how to do dumbbell flyes, check out these three easy steps:
Step 1 – Start by standing with your feet shoulder-width apart, gripping the dumbbells at your sides. Then, bend so your chest is parallel to the floor while keeping your legs and hips straight. Your arms should hang comfortably on the floor.
Step 2 – Hold that position and take a deep breath. As you exhale, slowly lift your arms out and away from your body, as if you were about to fly. Remember to keep your elbows at a slight angle and focus on bringing your shoulder blades together where they meet your spine.
Step 3 – While inhaling, slowly lower your arms to the starting position. As you do this, be sure to tuck your chin toward your neck so that your spine is properly aligned during the exercise. Repeat the movement as many times as you feel fit or can. For best results, be careful not to hunch your shoulders during this move.
6 Benefits of Reverse Flies
For such a simple and relatively low-intensity exercise, you might be surprised at how many varied benefits you can get from performing dumbbell flyes. But the dumbbell reverse fly exercise focuses on important muscles in your shoulders and upper back that you use all day.
This means that keeping these muscles strong, toned and well-conditioned can greatly improve your physical health in a number of ways.
Here are six reasons why incorporating reverse flyes into your exercise routine is a great idea:
They can strengthen the back shoulder muscles – Reverse flies work your rear deltoids, the muscles behind your shoulders. Keeping your shoulder muscles strong helps promote proper shoulder joint function and protects the joint from injury.1
They can help you build upper back muscles – In addition to building upper arm strength, reverse flyes can strengthen the rhomboid and trapezius muscles in your upper back, just like a pullover exercise. These muscles are crucial to your posture and your mobility, so it’s important to keep them in prime condition.2
They can improve posture – Another function of your back shoulders and upper back muscles is to keep you upright. When these muscles are strong, they are better able to support the rest of your body while maintaining your posture.3
They can help you maintain balance – Some studies have linked an array of shoulder and upper back problems to imbalances while standing, walking or running, suggesting that taking care of these muscles can keep you in better balance.4
They can reduce pain and mobility problems – For those who work in an office or at a computer, spending too much time at their workstation can lead to stress, strain, and pain in the shoulders and upper back. Reverse flyes can help reduce the pain associated with this type of strain and help reduce mobility issues that may occur.3
They can help with functional fitness – Reverse flyes can be a boon to your overall functional fitness. Functional fitness refers to your regular, daily tasks and activities such as lifting things, getting up from a sitting position, or putting something away on a high shelf.5
From targeting different shoulder muscle groups to reducing soreness, the simple dumbbell reverse fly exercise is worth adding to your upper body routine.
Improve your body with Choose Fitness
Knowing the exercises and workouts that can help you build a stronger, healthier body. But knowing how to incorporate them into your fitness routine is another matter entirely. That’s where Choose Fitness comes in.
A Choose Fitness, Our friendly team of fitness experts can help you discover the best exercises for your fitness goals And Show you how to perform them safely and effectively. Whether you have your eye on trying turf workouts or bar workouts, build your routine with Choose Fitness.
With different facilities located in different states, you can easily find “The gym near me.” When you do, you will be introduced to a fitness community that is there to support and encourage you on your fitness journey.
with fitness class, our Ichuz Apps for anytime fitness, even a customized Spotify Playlist To keep you pumped, Choose Fitness is the obvious choice. Keep your fitness journey on track with Choose Fitness.
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
Share care. Why should I do shoulder strengthening exercises? https://www.sharecare.com/health/strength-training/why-should-shoulder-strengthening-exercises
Fits very well. How to Do a Reverse Fly: Correct Form, Variations, and Common Mistakes https://www.verywellfit.com/how-to-perform-the-reverse-fly-4684392
BMC. Balance ability and postural stability in patients with painful shoulder disorders and healthy controls. https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/1471-2474-14-282#
Healthline. Why functional fitness is important for everyone https://www.healthline.com/health/fitness/functional-fitness-adults
Whether you are overweight or obese Body weight exercisesYou can’t deny the benefits of back extension machines.
The back extension machine may be one of the most divisive and controversial machines in the gym. Because it requires some skill to use, many gym-goers can be intimidated when approaching this strength training machine. But if you learn to use it correctly, it will target and tone your lower back, abdominals and surrounding muscle groups like nothing else.
Circle up, fitness enthusiasts—it’s time to meet your next best gym buddy. Below, we’ll teach you how to use the back extension machine to reap the four killer benefits of this gym floor staple.
Back extension machine basics
Even if you’ve only hit the gym once in your life, there’s a good chance you’ve seen a back extension machine.
Upright back extension machines are made with padded foot rests where you anchor your ankles before use. Further up, a large pad supports your lower torso, allowing you to bend your waist over the machine.1
Using the standard upright back extension machine exercise requires three basic steps:
Lie on the machine with your front facing the floor, anchoring your feet at the ankles
Bend your upper body over the machine until your torso forms a 90° angle with your trunk.
Lift your upper body towards the ceiling, pause and slowly return to your starting position
The back extension machine allows you to work against gravity, thereby strengthening your lower back and abdominals. While this exercise requires no equipment other than a machine and your body weight, you can always add a weight plate for more resistance.
Now, let’s touch on four benefits of using this seemingly simple exercise to optimize your workout.
#1 Helps build lower back strength
One of the biggest benefits a back extension machine offers is what it is primarily designed for: strengthening your lower back. The machine engages the critical mass of muscles just above your waist, strengthening and building them.
Why is that important?
Because in many ways, lower back strength is the foundation of your entire body’s muscles. From walking to running to picking up toddlers, these muscle groups are critical to your mobility (literally).
Using a lower back extension machine to build your lower back muscles can help:2
stability – Your spinal column is braced by your back muscles. They keep your spine supported, promote mobility, and relieve some of the stress your spine takes to keep you upright.
pose – A strong lower back is essential to maintain proper posture. When your lower back muscles are in good shape, they are able to help the rest of you to ensure proper alignment.
#2 Can help prevent lower back pain
Another benefit of back extension exercises is that it helps prevent lower back pain. As we mentioned above, the strength of your lower back is directly related to the quality of your posture. And that improved posture comes with some very desirable benefits of its own—like, helping prevent pain in your lower back.2
As we regularly sit, stand, or walk around with drooping shoulders and a hunched upper back, it’s not uncommon to experience scattered or ongoing pain around your lumbar spine. Whether you notice discomfort in your daily life or when you’re working out, the back extension machine can help offset the pinch and make your fitness goals more attainable.
#3 Helps build related muscles
While your lower back will reap the most rewards from using a back extension machine, your other important core muscles will also benefit. When you use a back extension machine, you bend your supported upper body over the machine and use your own body to resist the weight. This inverted sit-up engages your muscles:1
Working these muscles in this simple exercise helps you combine workouts and target multiple muscle groups at once.
#4 Fast-tracks your other fitness goals
If you hit the gym hard on ab day and need a session or two off, using an extension back machine can help keep your abs engaged between workouts.1
True, your lower back muscles do most of the work when you’re on the back extension machine — but if you’re doing the exercise correctly by bending over and rising slowly, you should be working your abs, too. By doing so, you’ll be working toward two of the biggest overarching goals of many fitness enthusiasts:
Strengthening their roots
Build overall muscle and definition
From preventing back pain and working multiple muscle groups to being a simple exercise, adding workouts to your routine is worth it.
Keep your back with Choose Fitness
Interested in trying a back extension machine but not sure where to start? Our fitness experts Choose Fitness It’s ready to teach you how to use it like a pro.
When you make Chuze Fitness a part of your workout routine, you’re not just joining a gym—you’re joining a fitness community with the support you need to achieve and exceed your physical fitness goals. From weighted training turf workouts to barre and pilates, there’s something for everyone.
Take advantage of our premium machines or work up a sweat Fitness class With trainers who push you to perform at your best or tune in to one of our curated workouts Playlist To inspire your next sweat session. However you move, we’re here to hold you. Use us gym near me Features today to find a Chuze location near you.
Got a busy schedule or can’t make it to a location? Use us Ichuz Anytime, anywhere fitness and wellness app.
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
Fits very well. How to Do a Machine Back Extension: Correct Form, Modifications, and Common Mistakes https://www.verywellfit.com/how-to-do-the-machine-back-extension-3498285
Livestrong. What are the benefits of back exercises? https://www.livestrong.com/article/152070-what-are-the-benefits-of-back-exercises/
Reviewed by:
