Page 48 - Muscle & Fitness (February 2020)

T R A I N M O V E U P

teach you to stabilize
a weight, and they
don’t build as much
muscle as free-weight
moves, particularly
if you have some
lifting experience.
But they do help
teach you how to

handle heavier
loads.”
APPLICATION: “Begin-
ners who are still
wobbly with barbells
and dumbbells can
do machine presses
with no problem,”
Poli says. Maximum
stability makes the
machine press great
for injured and older
lifters, as well as
advanced athletes
looking to load up
safely. This is a great
variation to perform
slowly, with maxi-
mum feel in the
SO INCLINED 1 STRENGTH muscle, for medium-
HAMMER
to high-rep sets of

INCLINE eight to 15.
A breakdown of three MACHINE PRESS SAFETY: No move is
common incline press 100% safe—particu-
larly when it involves
variations based on goal. BEST FOR: Beginners, your shoulder, the

injured lifters, and body’s most vulnera-
ou like the incline press because it anyone looking for ble joint. But if you’re
provides a big stretch, with an a safer option. Turn looking for the
increased range of motion, and gives to it on days when incline press varia-
your entire chest a thicker look. But you’re feeling fa- tion that’s least likely
Y which version of this indispensable tigued, when your to injure you, this is
move should you choose? The tried-and- shoulders are cranky, probably it. As long as
true barbell? The dumbbell version? Or or when you want to you raise the seat to
should you hit up a machine? lift heavy but can’t the right height, the
We hit up Angel Poli, ISSA, creator of the find a spotter. Or use trajectory of the
MetPro coaching app and owner of Whole it as a finisher after movement will be
Body Fitness in Chico, CA, for his thoughts free-weight moves. comfortable and safe.
on each variation of this move. “They’re That said, Poli notes, You won’t get pinned
all great,” he says. “Which one you choose “machines miss if you miss a rep—no
comes down to your goals and to the risks things. They don’t spotter required.
you’re willing to tolerate to reach them.”
Here, we look at the pros and cons of the R A T I N G E D G A R A RT I G A
three variations so you’ll waste no workout
5 4 3
time when chest day comes around. SAFETY STRENGTH BUILDING HYPERTROPHY

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