Fitness Training Exercises

Strength Training - Upper Back
The Gravitron (Machine)

Equipment Required:

Gravitron machine
(Follow manufacturers instructions for use of the machine)

Starting Position:

Stand on platform facing machine.
Select appropriate resistance and input other requested information.
Hand placement will depend on exercise selection.

Actions To Execute Exercise:

Perform pull-ups, chin-ups, or dips; the machine compensates for a designated percentage of your body weight (see an instructor for recomendations).
Turn the machine off before stepping off the platform.

Breathing Technique

Exhale during the pushing and pulling of motions; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Pull-ups and Push-ups strengthen the back, shoulders and arms (latissismus dorsi, deltoids, biceps).
Dips strengthen the chest, shoulders and arms (pectoralis major, deltoids, triceps).

Variations On This Exercise:

Pull-ups and chin-ups: very hand drip positions.
Dips: a slight forward leanwith the body involves the chest more; a completely vertical position involves the triceps more.

Precautions / Contraindications

Always turn off machine before stepping of the platform.
This exercise may be contraindicated for some individuals with shoulder or back problems, arthiritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Keep midsection stabilised.
Always keep a slight bend in the elbow upon arm extension; avoid resting in a 'locked' arm position.