Variability ranks extremely high on my list of priorities for any exercise. For an exercise to be effective and interesting for the long term, there has to be more than one way to do it.
This week, I'll present some of my top variable exercises, and I'll also introduce an exercise variation that illustrates the value of modification.
As fantastic as today's strength machines are, most of them really only offer one way to perform a given movement. There are manufacturers who make equipment that allows the movement path to be user defined (think of cable machines) but the vast majority are set up for one basic exercise.
I rarely prescribe these machines as part of an exercise program for anyone with more than a year of weight-training experience, simply because there isn't enough variability.
Variability is why services like Pandora have become so popular. People aren't interested in listening to the same songs over and over again. They want to hear something different. I feel the same way about fitness, because engagement is tied to attention and interest. No matter how airtight an exercise program design may be, it's worthless if the end user isn't engaged or won't keep doing it.
That's why I prefer to prescribe exercises such as squats, pushups, lunges and cable-based movements. These exercises offer an incredible latitude from which to operate, which allows more experienced exercisers to "self-moderate" -- not only intensity level, but also the muscle groups they want to target.
For example, a standard pushup is a great exercise by itself. But what happens when you get tired and your form begins to suffer?
Most people would simply stop the set until they recover, then start a new set in the same fashion. I'd rather see the individual drop from their toes to their knees, reducing the difficulty of the movement so they can perform a few more reps. Doing that extra bit of lighter-resistance work is a way to build gradually toward the next full-weight, on-your-toes rep.
This is just one of dozens of pushup variations, but it's a great example of how variability adds value.
This week's exercise is (you guessed it) a pushup variation. The Underhand Incline Pushup is designed to challenge more of the shoulder while reducing chest involvement. It's done while leaning into a Smith weight machine, which is a great tool for varying intensity level.
1. Set the Smith machine bar 3 or 4 feet off the ground. The higher you position the bar, the easier the exercise will become.
2. Stand facing the bar and grip it with your hands just inside shoulder width apart and your palms turned up -- an underhand grip.
3. Step back and lean forward so you're in a pushup position, but with your hands right below your chest. Extend your arms fully, and keep your back straight with your legs extended behind you.
4. Lower your chest to the bar by moving your elbows behind you.
5. Allow your chest to lightly touch the bar, then press your body back up by extending the arms completely.
6. Perform two sets of eight repetitions.
It's easy to feel the difference between this pushup variation and the standard version. There is certainly more focus on the anterior (front) portion of the shoulder, which will provide a unique sensation and probably result in fewer pushups than you could do with a standard grip.
As you begin to tire, try raising the bar a notch or two on the Smith machine. This will reduce the resistance and allow you to hammer out a few more reps. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 09/18/2017