Very few people know of the hidden health hazards of the machines in their local gyms. Exercise machines were invented to target individual muscle groups by assisting your body to move in un-natural ways. Some of the machines that you’re using could actually be damaging to your joints. If you take the time to learn about some of the risks before using them you’ll avoid taking a big gamble with your health. You’d be better off avoiding certain machines and replacing the time spent on them with exercises which rely on natural bodyweight.

NOTE: None of these machines target abs, if you’re looking for some good ab exercises check this out: Abs Article

Machine – Leg Extender

Muscle Group: Quads

Most people use this machine because they think it gives them a better leg workout, but the truth is that the muscles it works aren’t even used in your daily life. Walking, jogging, sprinting and even swimming don’t rely on those muscles. It can also cause serious damage to your knee ligaments and tendons. One legged body squats are a perfect exercise which improves muscles which you actually use. To perform them just lift one leg and hold it behind your backside, bend with the opposite knee and go down until your quad is horizontal. If you find yourself almost falling over while doing this exercise try lightly holding onto something like a rail or stool.

Machine – Seated Lat Pull-Down

Muscle Group: Lats, back, and biceps

This machine can be incredibly hard to use effectively if you’re not extremely flexible. Using it without proper instruction can result in a damaged rotar cuff, the muscle in the shoulders which provided stability. A body weight alternative is the Incline pull up. You don’t need a high pull up bar to do this, a bar at waist height is suffice. The correct position involves hanging from the bar with your legs extended out in front of you. Once you’re in proper position stiffen up your torso and pull up until your chest touches the bar, a few sets of 10 or more reps can provide you with a great upper body workout. This exercise won’t put your shoulders in danger, unlike the machine.

Machine – Overhead Military Press

Muscle Group: Shoulders and triceps

If you lift something above head height your hips provide you with balance and support for your shoulders. This machine takes away that support and without it your shoulder joints are very vulnerable. I recommend you stop using this machine and practice medicine ball throws instead. Find a wall and stand just over 1 meter away from it, now just bounce it back and fourth, aiming at a spot above your head. Remain stood up to throw the ball, and squat low to catch it, this way your hips are available to support your shoulders. Don’t worry, the ball will stop smashing you in the face after a little practice. Try and get more than 15 reps into each set.