{"id":14172,"date":"2017-08-25T10:02:49","date_gmt":"2017-08-25T14:02:49","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14172"},"modified":"2017-08-28T16:07:03","modified_gmt":"2017-08-28T20:07:03","slug":"gym-machines-incorrectly-used","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/","title":{"rendered":"6 Gym Machines People Get All Wrong"},"content":{"rendered":"<p>Use your favorite fitness machine the right way, and you\u2019ll see the gains and make progress toward your goals. Use them the wrong way, and you\u2019ll see fewer results, or worse: put yourself at risk for serious injury.<\/p>\n<p>We talked to top trainers to get the low-down on what we\u2019re doing wrong, and how to clean up our acts.<\/p>\n<h2><strong>1. The Pull-Down M<\/strong><strong>achine<\/strong><\/h2>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14177\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/man-performing-lat-pulldown-at-the-gym\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?fit=5098%2C3544&ssl=1\" data-orig-size=\"5098,3544\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"4.5","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D7100","caption":"Muscular man performing lat pulldown at the gym","created_timestamp":"1467453030","copyright":"Creative-Family","focal_length":"35","iso":"200","shutter_speed":"0.0125","title":"Man performing lat pulldown at the gym","orientation":"1"}\" data-image-title=\"Man performing lat pulldown at the gym\" data-image-description data-image-caption=\"<p>Muscular man performing lat pulldown at the gym<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?fit=300%2C209&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?fit=740%2C515&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone wp-image-14177 size-full\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=740%2C514&ssl=1\" alt width=\"740\" height=\"514\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?w=5098&ssl=1 5098w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=300%2C209&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=768%2C534&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=1024%2C712&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=272%2C189&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=740%2C514&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?w=2220&ssl=1 2220w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14177\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/man-performing-lat-pulldown-at-the-gym\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?fit=5098%2C3544&ssl=1\" data-orig-size=\"5098,3544\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"4.5","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D7100","caption":"Muscular man performing lat pulldown at the gym","created_timestamp":"1467453030","copyright":"Creative-Family","focal_length":"35","iso":"200","shutter_speed":"0.0125","title":"Man performing lat pulldown at the gym","orientation":"1"}\" data-image-title=\"Man performing lat pulldown at the gym\" data-image-description data-image-caption=\"<p>Muscular man performing lat pulldown at the gym<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?fit=300%2C209&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?fit=740%2C515&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone wp-image-14177 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%205098%203544%22%3E%3C%2Fsvg%3E\" alt width=\"5098\" height=\"3544\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%205098%203544%22%3E%3C%2Fsvg%3E 5098w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?w=5098&ssl=1 5098w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=300%2C209&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=768%2C534&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=1024%2C712&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=272%2C189&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?resize=740%2C514&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg?w=2220&ssl=1 2220w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-543978102.jpg\"><\/p>\n<p>Still using the pull-down machine to pull behind your neck? \u201cFor years, studies have shown that this position strains not only the shoulders but the neck as well,\u201d says Scott Weiss, C.S.C.S., co-founder and director of rehabilitation and sports therapy services at <a href=\"http:\/\/www.Bodhizone.com\">Bodhizone for Human Performance<\/a>. This is especially true if you don\u2019t have good flexibility in your shoulder area, he notes.<\/p>\n<p><strong>The fix: <\/strong>Pull the bar down to your chest (not behind your neck) with a 30- to 45-degree lean back, he suggests. \u201cThis not only works the same muscle more effectively, but won\u2019t put you at risk of injury.\u201d<\/p>\n<h2><strong>2. The <\/strong><strong>Leg Press<\/strong><\/h2>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14178\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/leg-press-exercise\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?fit=5400%2C3038&ssl=1\" data-orig-size=\"5400,3038\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"Getty Images","camera":"","caption":"Closeup side view of mid 20's woman exercising on a leg press machine at a gym. Her coach is close by helping her to perform the exercise properly.","created_timestamp":"0","copyright":"gilaxia","focal_length":"0","iso":"0","shutter_speed":"0","title":"Leg press exercise.","orientation":"1"}\" data-image-title=\"Leg press exercise.\" data-image-description data-image-caption=\"<p>Closeup side view of mid 20&#8217;s woman exercising on a leg press machine at a gym. Her coach is close by helping her to perform the exercise properly.<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?fit=300%2C169&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?fit=740%2C416&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone wp-image-14178 size-full\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=740%2C416&ssl=1\" alt width=\"740\" height=\"416\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?w=5400&ssl=1 5400w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=300%2C169&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=768%2C432&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=1024%2C576&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=272%2C153&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=740%2C416&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?w=2220&ssl=1 2220w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14178\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/leg-press-exercise\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?fit=5400%2C3038&ssl=1\" data-orig-size=\"5400,3038\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"Getty Images","camera":"","caption":"Closeup side view of mid 20's woman exercising on a leg press machine at a gym. Her coach is close by helping her to perform the exercise properly.","created_timestamp":"0","copyright":"gilaxia","focal_length":"0","iso":"0","shutter_speed":"0","title":"Leg press exercise.","orientation":"1"}\" data-image-title=\"Leg press exercise.\" data-image-description data-image-caption=\"<p>Closeup side view of mid 20&#8217;s woman exercising on a leg press machine at a gym. Her coach is close by helping her to perform the exercise properly.<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?fit=300%2C169&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?fit=740%2C416&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone wp-image-14178 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%205400%203038%22%3E%3C%2Fsvg%3E\" alt width=\"5400\" height=\"3038\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%205400%203038%22%3E%3C%2Fsvg%3E 5400w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?w=5400&ssl=1 5400w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=300%2C169&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=768%2C432&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=1024%2C576&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=272%2C153&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?resize=740%2C416&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg?w=2220&ssl=1 2220w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-612415110-1.jpg\"><\/p>\n<p>The leg press is tricky; on one hand it\u2019s an amazing tool for strengthening your lower body, but it\u2019s also all-too-often used incorrectly. One big mistake we make: starting from the wrong position, says Weiss. \u201cExercisers start with their knees in too much flexion, which can cause wear and tear to cartilage.\u201d Overloading the press can also limit your range of motion (and results), setting you up for injury, adds Tom Holland, C.S.C.S., an exercise physiologist and author of <a href=\"https:\/\/www.amazon.com\/dp\/B004JN1D6E\/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1\"><em>Beat the Gym<\/em>.<\/a><\/p>\n<p><strong>The fix:<\/strong> Remember the 90-degree position, says Weiss. Set the machine up so that your knees and hips are at 90 degrees, no further or closer. \u201cThis will ensure good form and longevity to the knees,\u201d he says. Then, use lighter weights and slow your repetitions. You want to be able to reach a<em> full<\/em> range of motion.<\/p>\n<h2><strong>3. Smith\u2019s Machine<\/strong><\/h2>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14179\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/latpulldown-600\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?fit=600%2C600&ssl=1\" data-orig-size=\"600,600\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"smith-machine\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?fit=600%2C600&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-14179\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?resize=600%2C600&ssl=1\" alt width=\"600\" height=\"600\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?w=600&ssl=1 600w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?resize=272%2C272&ssl=1 272w\" sizes=\"(max-width: 600px) 100vw, 600px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14179\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/latpulldown-600\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?fit=600%2C600&ssl=1\" data-orig-size=\"600,600\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"smith-machine\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?fit=600%2C600&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-14179 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20600%20600%22%3E%3C%2Fsvg%3E\" alt width=\"600\" height=\"600\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20600%20600%22%3E%3C%2Fsvg%3E 600w\" sizes=\"(max-width: 600px) 100vw, 600px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?w=600&ssl=1 600w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg?resize=272%2C272&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/latpulldown-600.jpg\"><\/p>\n<p>A squat is meant to use the hamstrings, glutes, and quads\u2014in that order, says Devan Kline, the CEO and co-founder of <a href=\"http:\/\/burnbootcamp.com\">Burn Boot Camp<\/a>. But when you use Smith\u2019s Machine, it\u2019s possible that you shift the hips, which means your lower back and patella tendons (around your knees) can really take a beating, he notes. \u201cYou’re putting yourself at risk for long-term damage on this piece of equipment.\u201d<\/p>\n<p><strong>The fix:<\/strong> Go for free weights and a normal squat in a squat rack, instead. \u201cThis will force your body to balance the weight while performing the squat, rather than getting assistance from a fixed range of motion,\u201d says Kline. \u201cThe natural checks and balances of gravity, more often than not, will promote healthy form and make for stronger and leaner legs.\u201d<\/p>\n<h2><strong>4. The Back Extension<\/strong><\/h2>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14182\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/life-fitness-pro-1-lower-back-extension\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?fit=1187%2C941&ssl=1\" data-orig-size=\"1187,941\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"BACK EXTENSION\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?fit=300%2C238&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?fit=740%2C587&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-14182\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=740%2C587&ssl=1\" alt width=\"740\" height=\"587\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?w=1187&ssl=1 1187w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=300%2C238&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=768%2C609&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=1024%2C812&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=272%2C216&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=740%2C587&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14182\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/life-fitness-pro-1-lower-back-extension\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?fit=1187%2C941&ssl=1\" data-orig-size=\"1187,941\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"BACK EXTENSION\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?fit=300%2C238&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?fit=740%2C587&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-14182 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201187%20941%22%3E%3C%2Fsvg%3E\" alt width=\"1187\" height=\"941\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201187%20941%22%3E%3C%2Fsvg%3E 1187w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?w=1187&ssl=1 1187w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=300%2C238&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=768%2C609&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=1024%2C812&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=272%2C216&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg?resize=740%2C587&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Life-Fitness-Pro-1-Lower-Back-Extension.jpg\"><\/p>\n<p>\u201cIt is common to see people hyper-extending their bodies when using the 45-degree back extension machine, placing unnecessary stress on the lower back,\u201d says Holland.<\/p>\n<p><strong>The fix:<\/strong> Stop the extension exactly when your body forms a straight line, he says. Pause and hold for one second, then <em>slowly<\/em> lower back down.<\/p>\n<h2><strong>5. The Preacher Curl<\/strong><\/h2>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14180\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/good-looking-man-working-on-his-biceps\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?fit=5338%2C3559&ssl=1\" data-orig-size=\"5338,3559\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"2.8","credit":"Getty Images\\\/iStockphoto","camera":"Canon EOS 5D Mark II","caption":"Attractive young man doing bicep curls on a preacher bench at the gym","created_timestamp":"1457002297","copyright":"Antonio_Diaz","focal_length":"70","iso":"200","shutter_speed":"0.00625","title":"Good looking man working on his biceps","orientation":"1"}\" data-image-title=\"Good looking man working on his biceps\" data-image-description data-image-caption=\"<p>Attractive young man doing bicep curls on a preacher bench at the gym<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone wp-image-14180 size-full\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=740%2C493&ssl=1\" alt width=\"740\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?w=5338&ssl=1 5338w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=740%2C493&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?w=2220&ssl=1 2220w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14180\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/good-looking-man-working-on-his-biceps\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?fit=5338%2C3559&ssl=1\" data-orig-size=\"5338,3559\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"2.8","credit":"Getty Images\\\/iStockphoto","camera":"Canon EOS 5D Mark II","caption":"Attractive young man doing bicep curls on a preacher bench at the gym","created_timestamp":"1457002297","copyright":"Antonio_Diaz","focal_length":"70","iso":"200","shutter_speed":"0.00625","title":"Good looking man working on his biceps","orientation":"1"}\" data-image-title=\"Good looking man working on his biceps\" data-image-description data-image-caption=\"<p>Attractive young man doing bicep curls on a preacher bench at the gym<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone wp-image-14180 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%205338%203559%22%3E%3C%2Fsvg%3E\" alt width=\"5338\" height=\"3559\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%205338%203559%22%3E%3C%2Fsvg%3E 5338w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?w=5338&ssl=1 5338w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?resize=740%2C493&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg?w=2220&ssl=1 2220w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-513435192.jpg\"><\/p>\n<p>This machine can certainly isolate the biceps, but a few mistakes (such as using too much weight), can potentially wreak havoc on your shoulders, says Weiss. Form check: If your butt comes off the seat and your shoulders elevate and migrate forward while performing your sets, your weight is too heavy. Weiss adds that an incorrect form here can cause rotator cuff injuries and impingement (tendons rubbing against your shoulder blade).<\/p>\n<p><strong>The fix:<\/strong> Elevate the seat a bit and cut back on the weight so that you\u2019re staying in proper form. \u201cThis in addition to keeping the armpits glued to the bench helps maintain proper mechanics,\u201d Weiss says.<\/p>\n<h2><strong>6. The Stair<\/strong><strong>-Stepper<\/strong><\/h2>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14181\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/stairclimbing-machine-in-the-gym\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?fit=6452%2C4882&ssl=1\" data-orig-size=\"6452,4882\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"7.1","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D800","caption":"Stairclimbing machine in the gym","created_timestamp":"1401643070","copyright":"robertcicchetti","focal_length":"45","iso":"200","shutter_speed":"0.6","title":"Stairclimbing machine in the gym","orientation":"1"}\" data-image-title=\"Stairclimbing machine in the gym\" data-image-description data-image-caption=\"<p>Stairclimbing machine in the gym<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?fit=300%2C227&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?fit=740%2C560&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone wp-image-14181 size-full\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=740%2C560&ssl=1\" alt width=\"740\" height=\"560\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?w=6452&ssl=1 6452w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=300%2C227&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=768%2C581&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=1024%2C775&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=272%2C206&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=740%2C560&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?w=2220&ssl=1 2220w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"14181\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/stairclimbing-machine-in-the-gym\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?fit=6452%2C4882&ssl=1\" data-orig-size=\"6452,4882\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"7.1","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D800","caption":"Stairclimbing machine in the gym","created_timestamp":"1401643070","copyright":"robertcicchetti","focal_length":"45","iso":"200","shutter_speed":"0.6","title":"Stairclimbing machine in the gym","orientation":"1"}\" data-image-title=\"Stairclimbing machine in the gym\" data-image-description data-image-caption=\"<p>Stairclimbing machine in the gym<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?fit=300%2C227&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?fit=740%2C560&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone wp-image-14181 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%206452%204882%22%3E%3C%2Fsvg%3E\" alt width=\"6452\" height=\"4882\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%206452%204882%22%3E%3C%2Fsvg%3E 6452w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?w=6452&ssl=1 6452w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=300%2C227&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=768%2C581&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=1024%2C775&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=272%2C206&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?resize=740%2C560&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg?w=2220&ssl=1 2220w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-495818177.jpg\"><\/p>\n<p>Trainers literally cringe when people set the stair-stepper way too high, drape their bodies over the displays and handrails, or take short, staggered steps, explains Holland. In fact, \u201cThis turns it into more of an upper-body exercise and decreases the number of calories burned.\u201d<\/p>\n<p><strong>The fix:<\/strong> Set the machine to a lower speed, touch the handrails lightly for balance (don\u2019t depend on the rails), and push the pedals through their full range of motion, not skimping on any step, he suggests.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Don’t even think about using that machine incorrectly. <a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/\">Read More <span class=\"screen-reader-text\">6 Gym Machines People Get All Wrong<\/span><\/a><\/p>\n","protected":false},"author":73,"featured_media":14174,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[539],"class_list":["post-14172","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","tag-machines"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Gym Machines People Get All Wrong | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Don't even think about using that machine incorrectly. ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Gym Machines People Get All Wrong | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Don't even think about using that machine incorrectly. ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/gym-machines-incorrectly-used\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta 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