Q&A: 'Are There Any Exercise Machines I Should Absolutely Avoid?'

Q&A: 'Are There Any Exercise Machines I Should Absolutely Avoid?'

A trainer reveals the moves that may be counterproductive to your fitness goals.

The question: "I've been experimenting with new machines at the gym—but are there any I should steer clear of?"
 
The expert: Holly Perkins, a women's strength-training expert in Los Angeles
 
The answer: There are two common machines that you should avoid in the way they're traditionally used—and one you should stay away from altogether. "These are exercises that men often tell us to do," says Perkins. "But they don't really work for us functionally or from a visual perspective for the feminine physique."
 
Here are the moves she recommends you skip—and alternative exercises that will help you sculpt the body you really want.
 
Wide-Grip Lat Pull-Down
If the lat pull-down machines at your gym are swarming with bulky guys, it's for good reason: Doing the exercise with a wide grip widens your back (no surprise there, right?). "It tends to exaggerate the muscles just above your bra strap—an area many women are trying to minimize," says Perkins. "It builds the muscle outward. So the fat we already have there is pushed outward."
 
Do this instead: Even if you don't want to build a back that ripples, you still want your backside to be toned, right? Your go-to move: a narrow-grip lat pull-down. You're using the same machine—but with a different grip: Your palms should be turned toward your face, and your hands should only be shoulder-width apart. "Women want a really nice, narrow back," says Perkins. "The reverse-grip pull-down will do that."

MORE: The 15-Minute Back Workout 
 
Flat Bench Press
So you've finally worked up the nerve to hit the bench—a notoriously dude-dominated part of the gym. Good for you! Just don't follow their lead when it comes to the exercise you do. "The flat bench press builds the chest in a wide, forward direction," says Perkins. The effect: Any little bit of armpit fat you have gets pushed out.
 
Do this instead: Keep your dumbbells in hand—five- to 10-pounders, depending on your strength—but do a chest fly  (where you start with your weights overhead and open your arms wide) instead of a press. "You're in the same position on the bench," says Perkins. "But the chest fly creates cleavage and a little bit of muscle definition." Since it's difficult to advance far beyond 10-pound dumbbells—this exercise is tough!—you don't have to worry about bulking up your chest with this move, says Perkins.
 
MORE: The Best Sports Bra for Your Body Shape 

Hip Adduction Machine
Sure, this machine leaves your inner thighs burning—but it's most likely going to produce the exact effect you don't want. "A lot of women want to tighten up their inner thighs, so they go to this exercise," says Perkins. "But it's going to build your inner thigh muscles in toward each other, so they actually look bigger."
 
Do this instead: Focus on building up your hamstrings with leg curls and walking forward lunges. Why work on your hammies to target your thighs? The fat that congregates between your legs is usually "fall-out" from the fat underneath your butt and around your hamstrings, says Perkins. "If you strengthen and tighten up the back of the thighs, it pulls the front of the thighs backward," she says.

MORE: 5-Minute Workout: Tone Your Butt and Thighs 

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