Non Traditional Tweaks to Old Time Favorites–Part 1
In the fitness world, there are several exercises which have stood the test of time. These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them. This makes spinal compression and shear forces more problematic in many individuals. This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow. When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body. One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement. In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation. For the next few weeks, I will be giving some alternatives to some traditional exercises.
Jeff Tirrell, CSCS, CSFC, Pn1
Traditional- Barbell Bench Press
Alternative- Alternating DB Bench Press, One Arm DB Bench Press, Stability BB Bench
The Alternating DB Press, the One Arm DB Bench, and the Stability BB Bench reduce the load you are capable of handling. This can reduce overall stress on the shoulder, elbow, and wrist. The Alternating Press has the added benefit of greater stability demands on the shoulder which better strengthens the rotator cuff musculature while the One Arm Press introduces some rotational forces which force the core musculature to resist the rotation. The Stability BB Bench introduces instability to the bar which increases the dynamic stability demands on rotator cuff muscles.
View video of these exercises: View Video