There are a lot of ridiculous things going on in gyms out there, things I feel compelled to speak out about, and against. This week’s rant will focus on the ridiculousness that is the seated chest and shoulder press, in all inefficient iterations.

First of all, anyone who has been a regular (or even semi-regular) visitor to the site knows that I am not a big fan of machine-based exercises. They are inefficient and ineffective and in every way inferior to their free-weight and body-weight exercise brethren. Name a “weight-stack machine” and I’ll give you a better machine-less exercise.

And while not all exercise machines are equally putrid, you’d be hard pressed to come up with worse exercises than the seated chest and shoulder press machines. Next time you’re in the gym take a minute and watch someone use these exercise machines. A quick set of 10-repetitions followed by a rest period that invariably is too long, repeated over and over. Not a very “exercisey” looking experience.

And then there’s the element of form. Most people figure that since it’s a machine, all you have to do is sit in it and let ‘er rip. There’s no need for any pesky technique or proper form, right? That’s why exercise machines were invented, so there’s no need to worry about form, right again? Wrong, I say, very wrong.

People (read “guys”) rarely have the seat in the proper position, which puts unnatural and excess stress on everything from the wrists, elbows, shoulders, neck, etc; rarely work through a proper, full range of motion; almost always have way too much weight on the machine. Whether a weight stack or a plate loaded variety, the seated chest and shoulder press, just like most exercise machines, encourage people (read “guys”) to pile more weight on the machine than is necessary.

In between sets on these machines you see people (read “guys”) going through the whole “my-shoulders-are-killing-me-so-I-have-to-stretch-them-out” routine. Windmilling, pulling the elbows back and stretching the chest, and holding on to something while straightening out the arm and turning away. Gee, do you think the exercises might have something to do with the shoulder pain?

If you want to bench press, use dumbbells, and do proper push-ups. If you want to do shoulder presses, stand-up and use dumbbells. For both of these exercises you can perform one- and two-handed variations, which will have a wide-range of developmental benefits.

The excess weight combined with overall crappy form makes for a worthless exercise. Not to mention the absurd notion that sitting down while pressing your arms out perpendicular from the body is in some way building meaningful strength and developing muscle. The seated chest and shoulder press machines are a lesson in fitness futility.

Perform Better is one of the leading providers of high-quality fitness accessories and equipment.  Here are some “must-have” products that you can find at www.PerformBetter.com.

Mini-bands, also known as Exercise Bands – If you’ve never used mini-bands you are missing out on one of the best – and least expensive fitness accessories on the market.  Mini-bands are elastic bands that can be used to increase the intensity and effectiveness of a wide-variety of upper and lower body exercises.  The bands, which are 2-inches wide and 9-inches long, can be used in any setting and are great for people who travel.  Visit the PerformBetter.com site and you can download the exercise sheet for the mini-bands and watch an instructional DVD that will help you get the most out of this great fitness accessory.  Purchase a green, blue and black band; at two bucks a pop you can’t go wrong.

The Jungle Gym I – Suspension training has become very popular over the past few years and the Jungle Gym I provides an inexpensive option for people who want to give this form of training a try.  It also gives you the option of getting a great workout at home on those days when you don’t feel like going to the gym. The Jungle Gym can be used indoors or outdoors and you can do push-ups, pull-ups, chin-ups, rows and a variety of other exercises.  The Jungle Gym comes with adjustable handles, a door attachment and a basic instructional manual. Since it only weighs about a pound it is obviously portable. At $40 the Jungle Gym is an incredible value.

Kettlebells – Kettlebells have been one of the hottest fitness items of the past decade and if you haven’t heard of these babies you must have been on a deserted island somewhere.  Everyone who works out should have a kettlebell or two, to play with at home or on the road.  Kettlebells are incredibly versatile and are appropriate for people of all ages, genders and fitness levels. Perform Better sells a vinyl covered model in sizes ranging from 8-pounds to 80-pounds – so there’s a kettlebell for everyone.

With these three items – mini-bands, the Jungle Gym and a kettlebell – you have all the equipment that you need to get a fantastic workout in any setting.  Basement. Backyard. Beach. Local park.  For less than $100 you will be able to perform an almost endless variety of exercises that will provide an ever-changing stream of unique, effective and efficient workouts.

If you are thinking about investing some money in exercise equipment visit the Perform Better web site.

Our favorite, most ridiculous fitness gadget of all time has made the big time, as the Shake Weight was parodied on a recent episode of Saturday Night Live.

My review of the Shake Weight has been very popular, has drawn a lot of people to the site and has generated some pretty unintentionally funny comments over the past several months.  This gadget really serves as a great example of what is wrong with the fitness equipment business, just how ill-informed the general public is and how desperate too many people are to get the benefits of exercise without actually doing any work.

Even though I understand the people are the way they are – willing to spend money on gimmicks – I am still amazed that people are willing to spend money on this kind of dreck.  Rather than buy a few pairs of dumbbells that allow an almost unlimited variety of real exercises to be performed through a full-range of motion people want to believe holding a vibrator is legit exercise.

Oh well…I’m sure there will continue to be many more successful exercise gimmicks of dubious effectiveness to hit the market for as long people are looking for quick fixes.  However, I’ll bet that none of these devices will provide for as much unintentional humor – and intentional humor – as the Shake Weight.  So watch and enjoy!