How to use…
The Press Machine Station (#5)
The Press Machine is an anomaly among the stations comprising the Windermere Community Fitness Park. It consists of two independent stations set back to back. One side is for squats and shoulder press; while the other side is for sitting and performing a chest press. Early fitness parks here in Vancouver, nearly all of which are parks and recreation assets, were comprised of single station, limited-use fitness “machines”, arrayed usually around the perimeter of a park. These stations were expensive, prone to breakage, and users were very limited in the number and quality of exercises they could perform in these parks. A sad example is the now-defunct fitness park at Empire Fields adjacent to the PNE. All of the stations have been broken for years, all removable parts are long gone, and the wind whistles through the empty space.
So, knowing this, why include the Press Machine station here at the Windermere Community Fitness Park? The answer is simple. It’s recognizable as a weight machine and offers beginners and those with mobility issues an easy-to-use exercise option.
Both squat-style exercises and chest press-style exercises can be performed on multiple stations around the WCFP. Once you’re comfortable and confident using the Press Machine, move on to other options for performing these essential movements.
How-to Animations:
The how-to animations below provide snippets of exercises demonstrating proper form, posture and positioning.
1. Chest press
Notes:
Sit and push the bars away from you, it doesn’t get an easier. And that’s the point. This version of chest press (pushing from the chest), is very easy to do with little muscle challenge for most users. Try push-ups on the ground, or on the paralletttes nearby for a more challenging option to this action.
Muscles used:
Shoulders – anterior deltoids
Chest – pectoralis major
Arms – triceps
Difficulty:
2. Chest press, one arm
Notes:
Even with only using one arm, you’ll likely find this version of chest press (pushing from the chest), is very easy to do with little muscle challenge for most users. Try push-ups on the ground, or on the paralletttes nearby for a more challenging option to this action.
Muscles used:
Shoulders – anterior deltoids
Chest – pectoralis major
Arms – triceps
Difficulty:
3. Squat
Notes:
This is a very easy introduction to the squat for those with the flexibility and range of motion to get in and under the shoulder pads. Drop down slowly until your thighs are parallel with the ground. Then, extend at your hips and knees while keeping the core posture muscles engaged.
Muscles used:
Mid section – core stabilizers
Lower body – glutes, upper hamstrings, quads
Difficulty:
4. Squat, one leg
Notes:
A harder version of a very easy introduction to the squat for those with the flexibility and range of motion to get in and under the shoulder pads. Extend one leg in front or behind, drop down slowly on the active leg until your thigh is parallel with the ground. Then, extend at your hip and knee while keeping the core posture muscles engaged.
Muscles used:
Mid section – core stabilizers
Lower body – glutes, upper hamstrings, quads
Difficulty:
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