Anything But Basic – The TRUE Palladium Series
Have you ever heard the saying, ‘stick with the basics’? Frequently, we walk into the gym trying to figure out what to do or base our workouts on what we see on social media. Most of the time, the best thing we can do is stick with basic movements and keep progressing in them. These movements we call “basic” can be functional and straightforward in working towards our goals and driving results further with constant progression.
In this blog series, we will be walking you through four machines that are part of the TRUE Palladium Series. We’ll show you how this series is separate from other selectorized machines in the industry due to the design’s attention to biomechanics and ergonomics. Keep reading to see how the TRUE Palladium Series does more for your body than you realize, making these machines anything but basic.
TRUE Palladium Chest Press
In this blog, we’re focusing on the biomechanics of the TRUE Palladium Chest Press and Shoulder Press.
Biomechanics Features:
- Overhead Pivot Design allows the handles to travel in a slight natural upward arc for maximum pectoral recruitment similar to the path of a barbell bench press. The Press Arms converge at 25 degrees in front of the user resulting in full articulation of the shoulder and constant tension on the pecs throughout the ROM (range of motion).
- The press arms also have unilateral capabilities should you need to focus on one side at a time.
- The Adjustable Seat Back allows users to select START/END positions and the range of motion best suited to their individual needs.
- The strength curve is dialed in to provide the proper resistance at specific joint angles that mimic the body’s natural biomechanics.
Trainer Tip While Using The Chest Press
At the bottom position, the handles should be at a lower chest height.
Your elbows should be 45-70 degrees away from your side. Proper elbow degree will allow full pectoral recruitment and reduced stress on the shoulder joint.
Before you begin any chest press movement, retract your shoulder blades (or squeeze them together) and maintain this position as you press. This position will keep proper tension on the pecs while keeping the shoulder aligned and safe from injury.
Hand Placement – press with the lower part of your hand and keep your wrist neutral so that the line of force is in-line with your forearm. Putting your thumbs in the recessed area of the handle helps facilitate this.
If you need to change the depth of the motion, some chest press machines offer adjustments via the handles or the seatback like on our Palladium selectorized. Adjust the seat forward for a deeper stretch. To limit your range of motion for an existing should condition, move the seat backward.
Keep your low back neutral as opposed to arching (engaging your core will help maintain proper posture), avoid shrugging your shoulders – keep them down and back, and keep your head and neck neutral.
TRUE Palladium Shoulder Press
Biomechanics Features:
- Unilateral press arms converge at 20 degrees per side above and forward of the shoulder, allowing a full range of motion to minimize impingement associated with this movement.
- We offer two hand positions to recruit different muscles in the shoulder or allow a safer range of motion.
- The 8-position seat can be adjusted while seated or standing using premium-grade linear bearings and gas cylinder assist for stable, low friction adjustments.
- Unique 4 position adjustable seat back allows users to change the horizontal handle position concerning the shoulder.
Trainer Tip:
- At the bottom position, the handles should be at ear level. Your range of motion preferences or shoulder limitations will determine your start position (For example, lower your seat if you need to limit your ROM).
- Hand placement – press with the lower part of your hand and keep your wrist neutral so that the line of force is in-line with your forearm. Putting your thumbs in the recessed area of the handle helps facilitate this.
- The overhand grip is the standard, but if you have certain shoulder conditions, the neutral grip will allow for better overall alignment of the shoulder to enable you to press overhead pain-free.
- If you need the weight distributed forward of your shoulder, adjust the seatback (if available) or the handles.
- Keep your low back neutral as opposed to arching (engaging your core will help maintain proper posture), and keep your head and neck neutral.
Workout
To target functional upper-body muscles in your next training session, stick to the basics and use the TRUE Palladium Chest Press and Shoulder Press from the TRUE Palladium Series, with this progressive workout:
Chest Press: 4×15,12,10,8 (Increase your weight each set. The last 2-3 reps should be challenging to perform.)
Shoulder Press: 4×10 (Use the same weight in each set. Do a 1-second count up into the press, then count for 3 seconds down from the press. Repeat with each repetition.)
For more information about the Palladium Chest Press, Shoulder Press, or the entire TRUE Palladium series line, visit us at www.truefitness.com.
*Please consult your physician or healthcare provider before starting any exercise program. Please stop exercising immediately if you are experiencing pain, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, or any other discomfort*