The seated fly
Everyone wants to develop an impressive chest. Exercises that work the pectoral muscles are always amongst the most popular at any gym; and the seated fly is no exception. The seated fly is a great way to isolate and develop the pectoral muscles, and the seated fly machine is an ever popular way to do the chest fly.
The seated fly machine is also sometimes known as the chest fly machine
The seated fly can be done with dumbbells; but many people prefer the easier balancing and range of motion offered by the seated fly machine.
The seated fly machine is very easy to use, and can be mastered by first time users, but offers a range of weights that will also challenge and stimulate the most experienced weight trainer at any gym.
The seated fly machine is completely safe, and the exercise can be performed without the need for a spotter or other assistant.
The seated fly machine is a professional caliber machine, and the heavy gauge steel tubing and quality apparatus are designed for years of maintenance free use in a professional gym environment.
What muscles does the seated fly machine work?
The pectorals are the isolated and targeted muscle in the seated fly. The deltoids and biceps act as secondary synergistic muscles, and also benefit from the seated fly.
The bench press and other major muscle movements also target the chest, but these are more compound based muscle movements. The seated fly is specifically designed to isolate and target only the pectoral muscles. Targeting and building the pectoral muscles is always popular, as everyone wants to develop a broad and powerful, well defined chest.
Appearance and dimensions of the seated fly machine
The seated fly machine is comprised of a heavy gauge white steel frame, with a thickly padded black bench seat and back support. Extending laterally from the chest are two movable lifting bars, with handles at the tops of the bars, and inner forearm restraints at the side. There is also a metal bar at the base of the unit, by the left foot, that can be pressed down with the feet to help move the movement arms forward a bit at the start of a set of repetitions. The base of the chair is adjustable to ensure a good fit.
The weight stack is located to the right of seated user, and the weight to be lifted is selected through a movable pinioning system. All cables and pulleys are hidden from view.
This machine is a professional caliber machine and is designed for durability and reliability.
The dimensions of the seated fly machine are 130 cm x 140 cm x 170 cm, and the weight of the unit is 80 kg.
How to use the seated fly
The first thing to do as you approach the exercise is to select the amount of weight to be lifted. You can adjust the weight by moving the steel pin into the desired slot below the number of weight plates to be moved.
You should also ensure that the seat is adjusted to the correct height. Your arms should be at right angles from your chest as you grip the handles on the movement arms.
Sit on the bench with your back pressed firmly against the rear back pad, and grasp the handles, with your inner forearms secure against the movement arms. Exhale as you flex your pectoral muscles, and bring the two arms towards the center of your chest. Bring them together until they are almost touching in front of your chest. At the top of the range of motion, give your pectoral muscles a concerted squeeze, and pause for a count of two. Slowly inhale as you spread your arms out back to the starting positions. Do not let the weight rest on the weight stack, but immediately begin a new repetition after having gone to full extension.
You want to ensure that the emphasis of the exercise stays firmly on the pectorals, and so you should ensure that you do not make any unnecessary movements. It can be tempting to lean forward, as the weight gets heavy to help the movement along, but this, or any other unnecessary movement, reduces the isolation on the Pecs, and thereby reduces the quality of the movement.
If you cannot complete the exercise while motionless, you would be better off performing the repetitions with less weight. Proper form and less weight will always result in more muscle building than heavy weights and poor form.
Incorrect form can lead to injury
This machine is quite safe, and you will not need to worry about a spotter or assistant as you perform the seated fly machine.
The biggest risk of injury while using the seated fly machine is due to insufficiently warming up prior to using the seated fly machine.
You should always endeavor to stretch well, and limber up before doing any strenuous exercise. You could strain or even tear your pectoral muscle if you approach this exercise cold.
Make sure that the seat is positioned at the right height, and that you keep your back firmly against the back pad during the execution of this movement. You can help to keep your back straight by making a conscious effort to clench your abs and lower back before you begin the movement.
Keeping your back straight will help you to maintain correct form and get the most out of the exercise, as well as minimize the risk of injury.
If you experience any discomfort on the shoulder joint as you perform the seated fly, you should immediately desist. Try adjusting your positioning, and if you still feel pain, you should not attempt any further repetitions of the exercise.
Variable techniques on the seated fly machine
The seated fly machine is an effective isolation device for the pectoral muscle.
The best way to vary the exercise is to make certain that your routine is targeted to the results that you want. If you are looking to build muscle and power, you should be performing fewer repetitions with more weight, and if you are looking to shape and tone, you should be performing more repetitions with less weight.
It is always more beneficial to perform the exercise with less weight, and maintain correct form, than perform the exercise with heavier weight and poor form.
Why you should consider the seated fly machine
The seated fly machine is a very popular machine for the effective isolation and development of the pectoral muscle. This machine is an essential tool for any comprehensive gym environment.
The fly can be performed with dumbbells, but most people prefer to use the machine. The machine is safer, and easier to master than the free weight fly, and will enforce better form, and thereby usually demonstrate better results.
This machine is built with the needs of professional gym in mind, and will offer years of reliable, durable service.
The adductor machine
This adductor machine is a machine that isolates the strain of a muscle movement onto the inner thighs or adductor muscles. The adductors can be very difficult to isolate, and most leg exercises will be compound leg muscle exercises, with varying degrees of benefit to the adductors.
To really benefit and tone the muscles of the upper thigh, you need a way to isolate and specifically strain these muscles, and the adductor machine is a very effective way to do this.
Many weight trainers will be very concerned with achieving tight and toned upper thighs, and for this reason the adductor machine is always a very popular station, and a must for any comprehensive gym.
The exercise on the adductor machine is not technically difficult, and can be performed correctly by even novice users. The adductor machine has a range of possible weights that makes it easy enough for beginners, and challenging enough for the most serious of body builders.
The adductor machine is designed for professional usage, and is composed of heavy gauge steel, and quality mechanisms. It will perform well in a professional gym, offering years of maintenance free, reliable and effective service
Muscles worked by the adductor machine
The adductor machine is a machine that isolates the strain of an exercise onto the adductor muscles of the upper things. In this exercise, the abdominals and lower back muscles act as stabilizers, and will also benefit.
Stereotypically popular with women trainers concerned with shapely and tight upper thighs, the adductor machine is also widely used by serious body builders, who strive to build the size and shape of their inner thighs.
Building the strength of the inner thighs with the use of the adductor machine will also help power trainers perform with more weight on other compound exercises, such as the leg squat, or deadlift.
The adductor exercise is truly beneficial for all weight trainers at a professional gym.
Dimensions and appearance of the leg adductor machine
The leg adductor machine is composed of heavy gauge steel tubing in white, with a thick black padded seat and back support. The exercise is performed with two laterally moving bars located in front of the seated user. Each bar has a padded knee rest position, and the user will place the inside of the knees against the outside of the knee rests, as they power the movable bars towards the middle. There are steel foot pegs for resting the feet on the movable bars during the exercise
The weight stack is located to the right of the seated user, and the weight is adjustable through the use of a movable steel pinning system.
All cables and pulleys are hidden safely from view. This machine is designed with the strength and durability required by a professional gym in mind.
The dimensions of the machine are 110 cm x 120 cm x 170 cm, and the weight of the unit is 80 kg.
How to use the adductor machine
Firstly, select the quantity of weight to be lifted by moving the steel pin into the correct weight slot below the desired weight plate.
Seat yourself comfortably on the bench, with your back pressed against the back of the slightly reclined back bench. Place you feet on the outside of each movable metal leg bar, and secure the inside of your knees against the outsides of the knee pads. Grip the hand bars for support, and with a concerted clench of the inner thigh, power the leg bars towards the center, until your knees are nearly touching in front of your body. You should exhale as you bring your legs together.
Inhale as you smoothly and slowly open your thighs, and extend the range of motion as far as is comfortable. Do not let the weight plates rest on the supports at the end of the range of motion, as this will reduce the effectiveness of the exercise. Keep the strain on the inner thighs, and immediately begin another repetition.
You should not bend forward as you complete this exercise. A good way to ensure that you maintain correct form as you perform the exercise, is to make a concentrated effort to tighten both your abs and lower back, and keep your back relaxed, but firmly against the reclined back pad.
You never swing or bounce the weight, as this also reduces the effectiveness of the exercise. If you notice that you are swinging the weight, make an effort to slow the motion down, until it is under control again. Keeping the motion slow will increase the benefit on the targeted muscles.
If you notice that you need to raise your lower back or hips to perform the exercise as you tire, you should consider reducing the amount of weight. Less weight used on an exercise executed with good form, will always result in greater muscle development than more weight and incorrect form.
Incorrect form can lead to injury
The adductor machine is very safe, and can be used safely without the need for a spotter or other assistant.
You should always endeavor to warm up completely before trying to move heavy weights. You should stretch thoroughly, and it can be helpful to perform a warm up exercise using the adductor machine, but with a greatly reduced weight.
Approaching this exercise with “cold” muscles, could result in an inner leg strain, or even muscle tear.
Straining the muscle of the inner thigh will be painful, and hamper your mobility, so you should ensure that you reduce the likelihood of any injury by warming up properly.
The adductor exercise is a lateral hip movement, and if you experience any pain in the hip joint, you should not continue with the exercise.
Keeping proper form, with an erect posture and a tightened mid section will both increase the benefits of the exercise, and as well reduce the likelihood of injury.
Variable techniques for the adductor machine
The adductor machine is inner thighs specific, and most of the variability will have more to do with altered weight, than with altered technique.
One common variable technique is to lift the feet off of the feet platforms as you perform the adductor exercise. This will intensify the difficulty of the exercise, and increase the strain on the lower back and abdominals. If you perform this variation, you will likely need to reduce the amount of weight moved, in comparison with the standard adductor technique.
As with any muscle building exercises, if your goal is to build muscle size and strength, you should perform fewer repetitions with more weight, and if your goal is to shape and tone your thighs, then you should perform more repetitions with less weight.
You should choose a quantity of weight that will stress the adductor muscle almost to failure, over the course of the desired number of repetition.
For best results, perform three sets of repetitions.
Why you should consider the adductor machine
The inner thighs are not easy to effectively isolate, and the adductor machine is one of the few machines that does isolate this muscle well.
Building or toning the muscles of the inner thigh will be a common goal for many gym users, and so any comprehensive gym should provide a machine that effectively isolates these muscles.
The adductor machine is easy to use, and can be correctly used by beginner trainers; and the machine can be set with enough weight to make it challenging enough for the most experienced body or power builder.
The adductor machine is designed for professional usage, and offers durability, and many years of low maintenance usage.
The abductor machine
The abductor machine is also commonly referred to as the hip abductor machine, and is a very effective machine for the selective isolation and toning of the glutes and upper hip muscles.
Toning and strength of the upper thighs and hips will be an important training goal for many people at the gym, and this exercise machine is one of the best possible tools to achieve tight and toned glutes and hips.
Most leg exercises are compound exercises, and work a variety of muscles throughout the range of motion. These are very effective, but if you really want to develop a certain area, you will need to perform an exercise that isolates that particular area.
The abductor machine is user friendly and can be quickly mastered by even novice users, but remains challenging enough for rewarding usage by experienced users.
The abductor machine is composed of heavy gauge steel tubing, and is constructed for years of durable usage in a professional gym facility. Every comprehensive gym environment should have a machine that will allow for the isolation and toning of the lateral glutes and hips.
What are the muscle groups worked by the abductor machine?
The abductor machine works primarily the gluteus medius, (the upper hip muscle) as well as the gluteuous maximus, the largest of the glute muscles. The abdominal muscles act as stabilizers during the muscle movement, as do the muscles of the lower back, and both of these muscle groups will also receive secondary strengthening from the abductor machine exercise.
Appearance and dimensions of the abductor machine
The abductor machine is composed of heavy gauge steel tubing in white, and a black thickly padded bench and back support. The exercise is performed via two laterally moveable leg bars, that are pushed outwards as the outsides of the knees pushes against the black padded knee pads.
The weigh stack is located to the right of the seated user, and the weights are adjustable through a moveable pinioning system. The cables and pulleys of the machine are hidden safely from view.
The dimensions of the machine are 80 cm x 130 cm x 170 cm and the weight of the abductor machine is 60 kg.
The machine is designed for the heavy duty and rigorous usage of a gym environment, and is constructed to allow for years of durable, maintenance free usage.
How to use the abductor machine
The first thing that must be done before performing the exercise is to adjust the weight to be lifted. Insert the steel pin under the correct amount of weight by inserting it into the slot on the side of the weight plates.
Sit comfortably in the padded chair, with your feet against the steel foot rests, and your back pressured firmly against the back of the back rest. The outside of your knees should be pressing against the side of the knee pads.
Exhale as you press laterally against the knee pads, and extend your legs out as far as is comfortable to the sides; an action of opening your thighs up. Clench both the muscles of your abs and back as you perform the exercise, and concentrate on maintaining a relaxed yet upright positioning in the chair. Sitting tall and upright in the chair concentrates the strain of the muscle movement on the correct area. Try to keep your feet and ankles relaxed, and bring your thighs out as far as is comfortable. At the end of the range of motion, hold the position for a count of two, before inhaling as you slowly; bring your legs back together. Do not allow the weight to rest on the supports before beginning another repetition, as this will reduce the effectiveness of the exercise.
If you need to press your upper back tightly against the pad, and lift your hips outwards to complete the exercise, this means the weight is too heavy, and you should perform the exercise with a reduction in weight. Performing the hip abductor exercise with more weight, but with poor form, will not result in the results you want. You will achieve more muscle development with good form, and a weight that you can manage effectively.
Additionally, try not to bounce the weight outwards. The muscle movement should be slow and controlled for maximal benefit. If you notice that you are bouncing the weight, make a concerted effort to slow the motion down, and consider lessening the weight to be lifted if needed.
Incorrect form can lead to injury
The hip abductor machine is well designed for complete safety. You will not need a spotter or assistant to perform this exercise, even while training with heavy weights.
As with any strenuous exercise, you should ensure that you are well stretched and warmed up prior to beginning the movement. Approaching the exercise “cold” can lead to muscle strains, or even muscle tearing.
If you experience hip discomfort while performing the exercise, try altering your seated position slightly. If you continue to feel pain in your hip joint, you should not continue with the exercise.
Try to maintain an upright posture, with tightened abdominals and lower back muscles. Keeping these muscles tight, will ensure correct form for maximal benefit, and will reduce the likelihoods of injury or strain.
Variable techniques for the abductor machine
The abductor machine is a well designed device for the specific isolation and development of the glutes and hips.
You can alter the exercise, and increase the difficulty of the routine, by keeping your legs suspended off of the steel foot pegs while performing the exercise. This will intensify the muscle movement, and you will probably need to reduce the weight by about 20 % while using this alternate technique. Lifting the feet up will transfer more of the muscle strain to the secondary muscles, the abs and the lower back, and will increase the benefits of the exercise across the lower torso and upper legs.
You should vary the amount of weight lifted, depending on the specific results you are trying to achieve. If your goal is tight and toned glutes and hips, you should be performing more repetitions per set, with less weight. If your goal is muscle size and strength development, you should concentrate on moving more weight, with fewer repetitions per set.
You should perform three sets of repetitions, and for best effect, perform each set of repetition to near muscle failure.
Why you should consider this machine
The glutes and hips are difficult muscles to specifically isolate, and the hip abductor machine does well isolate these muscle groups. Many weight trainers will be concerned about the proper toning and shaping of the muscle in this area, and this machine will surely be popular with a vast majority of people at any gym. For this reason, a comprehensive gym needs to have an abductor machine, or other machine that can isolate and work the muscles of the hips and glutes.
This machine is easily learned, and can be operated quite safely, even without a spotter or assistant. The machine imposes correct form onto the user, and thereby increases the likelihood of dramatic and positive results.
The machine is designed for use in a busy professional gym environment, and will offer years of durable, maintenance free service.
The standing calf raise machine
The standing calf raise machine is an excellent machine for the isolation and selective development of the calves. The calves are a sometimes overlooked muscle group, and they need to be effectively worked to ensure a healthy and well proportioned physique.
The standing calf raise machine is easy to use, and can be quickly mastered by novice users, and yet will remain challenging enough for the most experienced weight trainer.
The standing calf raise machine is very safe, and can be used even with heavy weights without the need for a spotter, or assistant of any kind. Most other calf exercises require the use of free weights, and can be tricky to perform correctly. You will need to balance the weight as you perform the exercise, and incorrect form, and thereby lessened affect, is more likely. The standing calf raise machine allows the lifter to focus all of their concentration and energy on moving the weights, and the machine enforces proper form, and thereby encourages better results. The standing calf raise machine is one of the best tools for the development of strong muscular calves.
The machine is designed for a professional gym environment, and is designed for years of low maintenance use. Any comprehensive gym must have an exercise designed for the selective building of the calf muscles.
Muscles worked by the standing calf raise machine
The standing calf raise, as the name implies, works the muscles of the calves. This machine is designed for isolation of these muscles, and is an effective way to train the calves. The lower back and abdominals act as stabilizers during the standing calf raise, and will receive secondary benefit from the exercise.
Appearance and dimensions of the standing calf raise machine
The standing calf raise machine is constructed from heavy gauge steel tubing in white, and black padded shoulder and neck restrains and a black non slip foot raise station. The weight stack is located directly in front of the user in the lifting position, and all cables and pulleys are removed from view. The weights are adjustable via a metal pin that is inserted under the correct amount of weight to be moved.
The neck and shoulder restraining bar and pads are adjustable to ensure a proper fit, and most effective use of the machine.
The dimensions of the standing calf raise machine are 75 cm x 110 cm x 110 cm and the weight of the unit is 90 kg.
The machine is designed for professional use, and will be durable enough for years of regular usage in a professional gym environment.
How to use the standing calf raise machine
The standing calf raise machine is easy to use, and the techniques can be quickly mastered by even the most novices of weight trainers. The first thing that needs doing is an adjustment of the weight to be lifted. Insert the steel pin into the slot below the number of weighted plates to be lifted. You should select a weight that you will be just able to complete with the intended number of repetitions to be performed.
Adjust the moveable neck and shoulder restraints, until they are snug against your shoulders, as you stand flat footed on the foot bar.
Place your feet onto the foot bar, with the balls of your feet on the edge, and your heels and mid feet hanging over the back. Exhale as you clench your calve muscles, and raise yourself up to a full range of motion. You should be standing on your tippy toes at the top of the range of motion. When you are at the top, make an additional concerted clench of the calve muscles, and hold the position for a count of two. Inhale as you slowly lower yourself down to a flat footed position again, and repeat the exercise.
You should use your abdominals and back to hold your upper body rigid during the execution of this movement, as excess upper body movement will reduce the isolation on the calves, and thereby reduce the effectiveness of the exercise.
You should also perform the exercise and range of motion slowly and surely. Do not bounce up from the bottom of the range of motion, as this can reduce the isolated strain on the calves, and can reduce the effectiveness of the movement.
Incorrect form can lead to injury
The standing calf raise machine is very safe and easy to use, and you can perform the standing calf raise safely, without the need for a spotter, even when training to failure.
As with any exercise, it is important to ensure that you are appropriately stretched and warmed up before approaching the muscle building exercise. If you approach the exercise “cold” you are at risk for a muscle strain, or even a muscle tear.
You should also try to keep your feet pointed straight out from your legs, to ensure that your legs are not bowed either inwards or outwards. Unnatural bowing of the legs can put an excessive strain on the knee, and should be avoided.
Variable techniques for the seated calf raise
The seated calf raise machine is not designed for great variation of use; it is more designed for the correct and efficient performance of a single exercise.
On popular variation on the exercise is to perform the standing calf raise one leg at a time. By isolating the movement to a single leg, you ensure even and correct proportion of the muscles. There can be a danger for one dominant leg to perform more of the lifting during dual leg exercises. By performing the standing calf raise, with only one foot, you ensure that this “cheating” does not occur.
Weight trainers can vary the results of the exercise by altering the weight lifted, and the number of repetitions performed. If the goal is strength and muscle size, fewer repetitions should be performed, with a heavier total weight. If the goal is to tone and shape the calves and lower legs, a greater number of repetitions should be performed, with a reduced quantity of weight.
For best results, do three sets of repetitions, and every set of repetitions should be performed, to, or near to, muscle failure.
Why you should consider a standing calf raise machine
The standing calf raise machine is one of the most effective tools in the gym, for the isolation and proper development of the calf muscles.
The calf muscles can sometimes be overlooked, and it is important for any comprehensive gym environment to offer weight trainers the tools and machines that they need to train their entire lower body correctly.
The standing calf raise machine is a safe and very easy to use. The techniques can be easily mastered by first time users, but the exercise remains challenging and rewarding for the most experienced weight trainer.
Because the machine does not require any balancing of free weights, and also enforces correct form, lifters are able to perform with greater weights, and see better results, than comparable training done with dumbbells.
The standing calf raise machine is designed for professional use, and will offer years of maintenance free, dependable service.
The seated chest press
The bench press is a perennial gym favorite, and every body wants to have a satisfying bench score. The bench press is one of the key upper body power builders, and is of paramount importance for body builders and weight trainers alike.
The bench press can be done either with free weights, or with a seated chest press machine. Free weights require you to balance the heavy barbell, and can be dangerous in some situations. The chest press machine is a machine exercise that mimics the muscle movement of the free weight bench press, but that can be done safely and effectively without the need for a spotter. The chest press machine will also allow lifters to concentrate all of their energy on the press, and none of their focus on worrying about the need to balance the bar; and for this reason, many people report that they are able to press more weight with a machine than with free weights.
A seated chest bench is a great machine for safe and effective power and strength balancing. The bench press is a popular exercise that will develop a strong and well defined chest and shoulder area.
Muscles worked by the seated chest press
The seated chest press works primarily the pectoral muscles. The anterior deltoids will also benefit from the seated chest press, and the triceps will also get worked. The triceps will effectively push the weight up at the top of the range of motion.
Appearance and dimensions of the seated chest press machine
The seated chest press machine is composed if heavy gauge white steel tubing, with a thick black padded bench and seat. The lifting bar extends overhead, and there are handles at the chest position with both vertical and horizontal grips, for alternating the focus on different areas of the pectoral muscle. There is a bar for the legs that can be used to help lift the weight from the initial position before the first repetition of the exercise. The weighted plates are located next to the bench, and are adjustable through the use of a movable pinning system. The weights are moved through the use of smooth action pulleys.
The dimensions of the machine are 120 cm x 140 cm x 170 cm and the weight of the unit is 90 kg.
How to use the seated chest press machine
The seated chest press machine is very user friendly, and the technique can be quickly mastered by even novice weight trainers. The first step is to select the desired weight to be lifted. The weight can be easily modified by adjusting the metal pin to the correct weight placement along the row of weighted plates.
You may need to adjust the seat for an optimum placement. The seat should be raised so that when you grasp the handles, your hands are located at your mid chest.
Seat yourself comfortably on the seat, and press your back firmly against the rear back pad. Grasp the handles in either a vertical or horizontal orientation, and press the handles away from your chest, until you achieve a position with your arms straight out in front of your chest, arms fully extended. You can use your feet on the leg bar, to press down on the leg bar, and this will help you to lift the weight initially from the at rest position, to the starting position for the press.
Inhale as you smoothly lower the weight until your hands are almost parallel with your chest. Do not allow the weight to rest back onto the supports, as that will reduce the effectiveness of the exercise, but instead immediately push up, exhaling, until your arms are again fully extended straight out in front of your chest. Do not lock your arms at the top of the range of motion, but instead immediately begin another repetition.
You should concentrate on pushing with your chest muscles, and pinching your shoulder blades together as you perform the press. Because the chest press machine is completely safe, you will not need a spotter to perform the exercise. For optimal results, proceed with repetitions until failure.
Incorrect form can lead to injury
The chest press machine is very safe. Performing a standard free weight bench press can be quite dangerous, as it is possible to lose control of the heavy weighted barbell, and you can be severely injured if the bar lands on your chest. Additionally, many people end up with cracked or broken ribs from bouncing the heavy bar off of their rib cage as they perform the bench press. The seated chest press machine will never present these dangers, and can be used with complete safety, without the need for a spotter.
The only real danger while using the seated chest press machine is using it before you are sufficiently warmed up. You need to take the time to stretch well, and warm your muscles up prior to attempting the strenuous exercise. You could strain or even tear a muscle if you are not sufficiently warmed up and limber prior to beginning the exercise.
Variable technique for the seated chest press machine
The seated chest press machine has two alternative hand grip orientations for use to alternate the specific strain on the muscle. You can use either the horizontal or the vertical orientation, or mix the two up.
Most people will train with the bench press to failure. You can alter the results of the exercise depending on the weight and number of repetitions used. In general, if you are looking to build increased muscle size and strength, do fewer repetitions with more weight; and if you are looking to build muscle endurance and good muscle tone, to more repetitions with less weight.
The seated press machine can also be used as a triceps specific trainer. To work primarily the triceps, begin the exercise as per usual, but as you lower the weight, proceed down only a third of the way to the chest, and then return to the arms outstretched position. This technique will work the triceps almost exclusively.
Why you should consider the seated chest press machine
The bench press is always a gym favorite, and in addition to being popular, is also one of the best upper body strength builders. The seated chest press machine offers all of the advantages of a free weight bench press, with great additional safety and ease of use features.
Novice users especially will appreciate the safe and easy to use machine. They will also benefit from being able to lift more weight, as they will not need to worry about balancing the heavy barbell, and they will be able to focus their efforts entirely on the execution of the movement.
To perform a bench press to failure with a free weight bench, you will always need a spotter. The seated chest press machine allows anyone to train completely to failure, alone, and with complete safety.
The seated press machine is made of heavy gauge steel and is of a professional quality. The unit offers many years of completely maintenance free usage and reliability.
The seated chest press is a must have, for any comprehensive gym environment.
Horizontal leg press machine
The leg press is one of the most effective lower body exercises that can be done. The squat is arguably more effective, as it also exercises the lower back, but many people either cannot perform the squat, due to lower back problems, or otherwise prefer the much less technically difficult leg press.
The horizontal leg press machine makes the execution of this selective compound muscle movement very easily mastered, and it also enforces correct form. The squat can be damaging if done incorrectly, but the horizontal leg press machine is a much safer option.
A squat will require a spotter for safety, and the balancing of the heavy barbell can be difficult, and sometimes dangerous. The horizontal leg press does not require any one to assist with the exercise, and is technically easy, so all of the focus and exertion can go into the muscle movement, and not onto worrying about the heavy barbell on your back.
Some people will always prefer the free weight squat. But for many, the horizontal leg press is a far superior choice. It will be the massive compound muscle exercise of choice of a majority of weight trainers at any gym.
The horizontal leg press machine is a necessity for any comprehensive gym environment
Muscles worked by the horizontal leg press
The leg press is a compound lower body movement. The glutes, hamstrings and quadriceps are all thoroughly worked by the press. The back and abs are stabilizer muscles during the horizontal leg press and will also be worked, although not as well as they would be by a free weight squat. The concentration on these muscles can be varied by slightly altering the position of the back or of the feet.
This is one of the best power building exercises in the gym; and will build both good muscle mass and strength, or good muscle tone and shape, depending on the intensity of the exercise performed.
Appearance and dimensions of the horizontal leg press machine
The horizontal leg press machine is made of heavy gauge white steel tubing, and a black thickly padded seat and reclined back support. The lifting platform is pushed or pressed with the feet, and is wide non slip platform, at the position of a bent knee when sitting. The large platform allows for variation in the feet positioning as you perform the exercise and this can work different areas of the muscles.
The weight stack is located beside the machine; and all cables and pulleys are removed from view. The weight is adjusted through a movable pinioning system, whereby the user inserts the steel pin into the slot underneath the desired number of weighted plates to be pressed.
The dimensions of the unit are 90 cm x 200 cm x 210 cm and the weight of the machine is 200 kg.
How to use the horizontal leg press equipment
The first thing to do is select the desired number of weight plates to be lifted, and insert the steel pin in the correct slot. Lay on the angled back support, with your neck in the padded neck pad, and your feet resting comfortably at shoulder width apart on the pressing leg platform. There are hand grips by your neck, and the positioning of the body while doing the horizontal leg press is designed to mimic the body positioning of the free weight squat.
Seat with your back pressed firmly against the reclined back pad, and tighten your abdominal muscles. Slowly exhale as you begin to press outwards on the foot bar, concentrating on drawing the power equally from your hips and knees, and imagining all of your force exploding out of the base of your heels. Continue to push up until your legs are straight and fully extended, but do not lock you knees at the top, as this takes the stress off of the legs and reduces the benefit of the exercise. Inhale as you smoothly begin lowering yourself, and continue to lower yourself until your legs are at a 90 degree angle. You should not progress down past this 90 degree angle, as the strain on your knees at this point becomes too great. When you reach the bottom of the range of motion, drive upwards again with the base of your heels, and continue to complete the exercise for as many repetitions as possible.
Because the weight does not need to be balanced, as it does in the squat, people will be able to press far more weight than they can squat. Power lifters will regularly press in the neighborhood of an astonishing 3000 lbs. The leg press is an excellent exercise for building whole lower body strength and musculature.
Incorrect technique can lead to injury
This exercise mimics the free weight movement, the squat. The squat is considered to be both technically quite challenging, and dangerous if incorrectly performed.
The leg press has a few advantages over the squat. Firstly, the motion is completely safe, and does not need the assistance of a spotter or assistant for safety. Secondly, the exercise is easily mastered, and even novice users will be able to perform the leg press correctly. Additionally, because there is no balancing required, all of the focus and power of the legs can concentrate on driving the weight upwards, and for that reason, you will likely be able to move a lot more weight with the leg press than with the squat.
The leg press is a massive compound muscle exercise, and although it is quite safe, you will be pressing large amounts of weight. It is vital that you stretch properly and warm up before attempting to move heavy weights with the leg press machine. You can easily strain or even tear a muscle if you approach the strenuous exercise “cold”.
It is important that your back remain tight and straight during this exercise, as you do not want your back lifting any of the heavy weights, and injury could result if you arch your back during the press.
Additionally, you should ensure that your legs are in a straight line, and not bowed outwards or inwards. Any bowing of the legs will put undue and unnatural pressure on the knees and hips, and could result in injury.
You should also ensure that you do not extend the range of motion past 90 degrees. If you bend your knees too much, the ligaments and cartilage of the knee start to become stressed, and this could result in a knee injury.
Variations on the standard horizontal leg press uses
You can vary the standard press by widening or narrowing the foot positioning on the pressing foot platform. Changing this positioning will alter the strain onto different areas of the same muscle groups.
As with any exercise, if your goal is to build strength and muscle size, then you should be lifting heavy weights and doing fewer repetitions per set, and if your goal is muscle endurance and tight and toned legs, then you should be performing more reps, with a lighter weight.
Why you should consider the horizontal leg press machine
The leg press machine is a must have for any comprehensive gym. The squat is perhaps a better muscle builder, but the leg press is a close second, and is hands down better than just about any other compound muscle exercise for building massive power and strength.
The horizontal leg press does not require a spotter, and is able to closely mimic the motion of a free weight squat, in complete safety.
The leg press is easy to learn, and does not require the difficult to master technique that the squat does; and allows all lifters from novice to expert, to focus all of their power on the execution of the press, and lift massive amounts because of this.
The horizontal leg press is an essential gym station, and is always a perennial favorite among weight trainers.
The seated calf raise machine
This machine will concentrate and isolate the muscle strain on the calves. An excellent choice for massive muscle building in the lower leg, the seated calf machine does not require any of the balancing of free weight calf exercises, and can be more safely performed by all weight trainers at the gym.
The seated calf raise machine is structured as to enforce proper form, and through this proper form, you are likely to see substantial muscle building and shaping in the lower legs.
What muscles are worked with the sitting calf raise machine?
The seated calf machine exercise is a selective muscle movement that puts all of the stress onto the calf muscle. The abdominals and back will act as stabilizers here, and tightening these muscles will help ensure proper form, but virtually all of the stress, and thereby the benefit of this exercise, is transferred onto the calves.
What is the appearance and dimensions of the seated calf raise machine?
The seated calf raise machine consists of white heavy gauge steel tubing, and black padded seat and leg platforms. The user sits on the padded seat bench, facing the apparatus, and places the balls of their feet onto the feet platforms; and secures the top of their knees under two padded knee restraints.
The cables and pulleys on this unit are hidden out of view, and the weight plates are located at the side of the machine, and are adjustable through the use of a movable pinioning system.
The dimensions of the machine are 85 cm x 130 cm x 170 cm and the weight of the unit is 70 kg.
This is a professional strength machine, and has been designed for the strength and durability required for use in a professional gym environment.
How to correctly use the seated calf raise machine
Firstly, adjust the weight to be lifted by moving the adjustable steel pin into the correct slot under the amount of weight desired.
Sit facing the apparatus on the padded bench, and place the balls of your feet on the feet pads. Adjust the height of the knee restraints so that the tops of your knees fit snuggly under the knee restraints, when your feet are flat against the feet pads.
To begin the exercise, exhale, and use your calf muscle to drive the weight upwards off of the platform, until your feet are pointed upwards (almost on tippy toes). This is the top of the range of motion. At the top, make a concerted clench of the calf muscle, and hold for a count of two. Slowly lower the weight down until your feet are flat again. Do not let the weight rest against the supports, but instead keep all of the weight focused on the calves as you begin the next repetition.
Make sure that you do not swing or bounce the weight as you reach the bottom of the muscle movement, as this will reduce the effectiveness of the exercise.
Incorrect sitting calf raises can lead to injury
The seated calf raise machine is a very safe machine, and it will be difficult to injure yourself on this device. You can lift to failure here safely, and without the need for any type of spotter or assistant.
You should always stretch your legs thoroughly and warm up before training your calves hard. You can easily strain or even tear a muscle if you approach any strenuous exercise cold.
Make sure that your back is straight and tight, and that your feet are facing straight forward as you perform the seated calf raise, as this will encourage better muscle development, as well as reduce the possibility of injury.
Variable techniques for the seated calf raise machine
Building great calves is one of the moist elusive aspects to any body building routine, and people will often have a great powerful upper body, and weak and ill proportioned calves. It is of paramount importance that you do not neglect the training of the calf muscle.
The calf raise machine is an excellent tool for selectively straining the calf muscle. It calls for strict and correct form, and does not allow for much variation in the exercise.
As with any muscle building exercise, you can vary the weight lifted depending on the results that you are seeking. If your weight training goal is size, strength and power, you should train with more weight, and fewer repetitions. If your goal is to tone and define your calves, then you should train with less weight and more repetitions.
Either way, you should train until, or near to, failure, and you should perform three sets of repetitions for best results.
Why you should consider a seated calf raise machine
The seated calf raise machine is an effective and easy to use machine for the selective focusing on the calves. The calves must be included in any work out regimen, if you are to achieve a balanced and well proportioned physique, and for this reason, the seated calf raise machine is a must have machine for any gym environment.
The machine is very user friendly, will be appreciated by weight trainers of all proficiencies, and is built to last a life time.
Leg extension machine
The leg extension machine is an easy to use machine that will help build and tone the muscles of the upper thighs. The leg extension machine is safe and user friendly, and can be used safely with out the need for a spotter.
The leg extension machine provides a way to isolate the quadriceps muscles of the thigh, and work these exclusively. This machine is a great isolation muscle exerciser, and is very beneficial when used in conjunction with other compound muscle exercises for the lower body, like the squat.
The leg extension machine forces a safe and correct range of motion and form, and is an asset to any gym environment.
Muscles worked by the leg extension machine
The primary muscle worked by the leg extension is the quadriceps, which are the muscles that run along the top part of the thighs. This machine works well, as it isolates the strain onto the quadriceps muscles exclusively. The abdominals act as a stabilizer muscle during this exercise, and will also benefit from the leg extension machine.
Appearance and dimensions of the leg extension machine
The leg extension machine is comprised of heavy gauge white steel tubing and frame, and a thick black padded seat and back support. The weight plates are located to the right side of the seated user, and the quantity of weight is adjustable by a movable pinioning system. The weights are moved via a smooth action pulley system; and all pulley cables are removed from view within the machine. The weights are lifted via a padded leg bar that is lifted with the upper side of the shin, in an upwards arcing motion.
The dimensions of the machine are, 100 cm x 110 cm x 185 cm, and the weight of the unit is 70kg.
How to use the leg extension machine
To use the leg extension machine, first ensure that the lifting bar is adjusted to the correct height. You want the bar to be located at the level of your mid to low frontal shins as you sit in the seat. When the lifting bar is correctly adjusted, select the desired weight for the exercise, and place the adjustable pin into the correct weight slot.
Sit down comfortably, with your back pressed firmly against the back of the chair, and hook your upper shins under the lifting bar. Grasp the side handles firmly, and tighten your abdominal muscles as you extend you leg upwards until it is almost parallel to you upper leg. Do not lock your leg at the top, but hold the position at the top of the range of motion for a count of two, before smoothly lowering the weight down again.
You should always inhale as you lower the weight and exhale as you raise the weight. Good breathing techniques are very important for correct and most beneficial weight training.
Make sure that you do not move your upper body at all as you perform this exercise. Moving your upper body will reduce the strain on the quadriceps muscles, and thereby reduce the beneficial effect of the exercise. Tightening your abdominal muscles is a good way to keep your back straight and rigid, and keep your upper body still, as you perform the muscle movement. Try as well to keep your feet relaxed, and pointed loosely pointed forward, as this will focus the most strain on the desired muscle area.
Incorrect form can lead to injury
The leg extension machine is a very safe machine, and does not require a spotter, even when using heavy weights.
You should always ensure that you are thoroughly warmed up prior to beginning a set of leg extensions. If your muscles are “cold” you could strain, or even tear the quadriceps muscle.
This exercise will put some strain on the knee, and is not advised for people with weak or injured knees. If you experience knee pain while performing the exercise, you should not continue.
Variable technique while using the leg extension machine
The leg extension machine is a one exercise quadriceps focused high performer. The machine is designed only for leg extensions, and it does this very well. You can vary your routine primarily by altering the number of repetitions performed, and the amount of weight lifted.
As a general rule, if you are seeking maximum strength and size, more weight and fewer repetitions should be performed (4-8) and if you are seeking to gain endurance and muscle tone, you should strive to perform more repetitions, using a lesser weight (10-15 reps). Normally, three sets of repetitions are recommended for optimal results.
You can also increase the cardio benefit of the workout by combining a pushing type of exercise such as the leg extension, with a pulling leg extension, such as the laying leg curl. Doing these two exercises in alternating sets, quickly, will raise your heart beat and make your anaerobic workout an aerobic workout as well.
The leg extension machine is a great machine, providing a platform for an exercise that really isolates and develops the quadriceps muscles. Any weight trainer will be seeking to build their thigh muscles, and this machine is always a popular station at any gym.
The safety features of the machine allow trainers to workout to failure, and with heavy weights, without ever needing a spotter; and the machine is heavy and strong enough to last a lifetime.
This machine is user friendly enough for novice users, and will be appreciated by all gym users, from beginner to very experienced trainers. Every comprehensive gym requires a quality leg extension machine.
The leg curl machine
The leg curl machine is a machine excellent for performing leg curls that will isolate and build the hamstring muscles. The hamstrings tend to get overlooked in many weight training routines, yet they need to be developed in conjunction with other leg muscles for correct bodily proportion and overall muscular health.
The hamstrings can be difficult to isolate well, and most free weight leg exercises will be compound muscle movements, and may not develop the hamstrings as needed.
The leg curl machine is very easy to use, and will be appreciated both by people seeking to develop a tight and toned upper leg, and by body builders looking to add size and strength to their lower body.
No gym environment will be complete without a leg curl machine.
Dimensions and appearance of the leg curl machine
The leg curl machine consists of a heavy gauge white steel framing, with an angled padded black bench for lying on. The bench is angled upwards below the waist, and downwards for the upper torso. This bent at the waist positioning offers the ideal orientation for hamstring selective exercising, and will remove possibly dangerous strain off of the lower back. At the end of the bench, there is an adjustable padded leg restraint. The user will be lying face down on the bench, and will hook the backs of their ankle under the leg bar before performing the exercise.
The weight plates are located to the side of the machine, and all cables and pulleys are hidden from view. The user can select the desired weight to be lifted, by the use of an adjustable pinioning system.
The dimensions of the machine are 80 cm x 70 cm x 160 cm and the weight of the unit is 60 kg.
How to use the leg curl machine
First select the desired weight to be lifted by adjusting the movable pin to the correct number of weight plates to move. Lay comfortably face down on the bench, with your waist at the bend between the downward angled leg bench, and the oppositely downwardly angled chest bench.
Hook the backs of your ankles under the leg bar, and grasp the hand grips for a stable position. Flex your hamstring muscle, and smoothly raise your legs up, until they are perpendicular with your upper legs. Squeeze your hamstrings at the top of the range of motion, and hold the position at the top for a count of two. Inhale as you slowly lower your legs back down to the starting position.
It is important to stay motionless from the waist up as you perform this exercise. Moving your torso or hips will take some of the strain off of the hamstrings, and place it onto the glutes, thus diminishing the effectiveness of the exercise.
Do not bounce at the bottom the rage of motion, as this also takes the strain off of the hamstrings and will reduce the effectiveness of the exercise.
There will be a temptation to lift your hips and upper legs off of the bench as your muscles tire. This will reduce the effectiveness of the muscle movement, and will make the exercise a compound muscle exercise. If you cannot keep your hips down as you tire, try having someone assist you, and press down on your waist or upper legs if they see you raising this area off of the bench. This will ensure that the focus of the exercise stays on the hamstrings.
Incorrect technique can lead to injury
The leg curl machine is very safe, and can be used without a spotter, even when lifting heavy weights.
You should always stretch and warm up your leg muscles prior to attempting the leg curl. If you approach this strenuous muscle exercise “cold” you are at risk for a hamstring strain, or even muscle tear.
You should make sure that the machine you are using is angled downwards above the waist. Performing this exercise on a flat board can hyper extend and strain the lower back during the exercise.
Some people may find this exercise uncomfortable for their hips. If you experience pain while performing the leg curl, desist from the exercise immediately.
If you cannot perform the exercise without lifting your hips off of the bench, you are likely trying to move too much weight, and would benefit from less weight, but better form. Good form will always produce better results with less weight, than heavy lifting incorrectly done.
Variable techniques for the leg curl machine
The most common variation of the exercise is a variation in weight and number of repetitions performed.
If your goal is muscle size development and maximal strength, you should be lifting more weight with fewer repetitions. If your goal is muscle endurance, and toning, you should be lifting less weight, with more repetitions per set.
A good basic rule is to perform three repetitions of any set; and perform each set to, or near to, failure.
You can alternate the leg curl with pushing type of exercises like the leg extension. By quickly alternating back and forth between these different types of muscle movements, you contribute an aerobic effect to any weight training regiment, as well as perform more efficiently with the time allotted for a workout.
Why you should consider this machine
The hamstrings are an essential muscle to isolate and train. Most leg muscle exercises are compound movements, and there are few very effective exercises to isolate, and work, the hamstring. The leg curl machine is the best isolating hamstring tool in any gym.
This exercise machine is very easy to use, and will be appreciated by novice trainers to experienced body builders alike. The leg curl station is always very popular, and is a must have for any comprehensive gym environment.
The leg curl machine is made of heavy gauge steel and is designed for professional usage and durability.
The standing leg curl machine
The standing leg curl machine is a variation on the supine leg curl machine that lets you isolate and train the hamstring muscles, one leg at a time. By performing the exercise by each leg individually, you promote even muscle development, as their can be a tendency to use a dominant leg for more of the strength while performing the supine, legs together leg curl.
The leg curl, correctly done, isolates all of the muscle strain onto the hamstring muscle. The hamstring muscle can be difficult to isolate, and most leg exercises are compound exercises, that may not have the desired effect on the hamstring.
It is vital to perform hamstring specific exercises as a part of any lower body workout. These exercises are necessary for correct muscle development and bodily proportion.
The standing leg curl machine is very easy to use, and is a must have tool for any comprehensive gym environment.
Muscles worked with the standing leg curl machine
The standing leg curl, correctly performed, will work only the hamstring muscle. If done with proper form, no other muscle will contribute to the exercise, and this is why it is such an effective hamstring muscle exercise. The abdominals will act as a stabilizer muscle group in this exercise and will receive secondary benefit.
Appearance and dimensions of the standing leg curl machine
The standing leg curl machine is made of heavy gauge durable steel framing in white, and black padded bench restraints and grips. The user stands at the machine, and hooks the back of one ankle, at the Achilles tendon, behind in of the padded leg bar grips. The lifter will bend over at the waist, with the front of the thighs pressed against the front leg restraints, and press the front of their torso against the angled chest pad. Above the chest pad is a bar with different grips for varying hand positions. The weight plates are located directly in front of the user, but well out of the way of the range of motion of the exercise. All cables and pulleys are hidden out of view, and the weight plates are adjustable through a variable pinioning system.
The dimensions of the machine are 130 cm x 90 cm x 160 cm and the weight of the unit is 60 kg.
How to use the standing leg curl machine
The user should first adjust the weight through the use of the variable pinioning system so that the correct number of weight plates will be lifted by the exercise.
When the correct weight has been set, the lifter will position themselves facing the chest pad, and hook one Achilles tendon (the back of the ankle) behind one of the lifting bar pads. The lifter will lean forward against the chest pad, and grip the hand grips on the bar above.
With a clenching of the hamstring, the lifter will lift the back of the leg up as far towards the buttock as possible, exhaling as the lift is performed. At the top of the comfortable range of motion, the lifter should pause for a count of two, and consciously contract the hamstring muscle. The weight should be lowered down smoothly and slowly, inhaling as you do so.
The weight should not touch the base at the bottom of the range of motion, as this will take the strain off of the hamstring and diminish the effectiveness of the exercise. Additionally, the lifter should endeavor not to bounce the weight at the bottom. Any bouncing or swinging of the weight reduces the strain off of the hamstring and diminishes the benefit of the exercise.
The lifter should keep the upper body completely motionless against the chest pad, and not make any excessive movement of the upper body, hips or buttocks, as any of these movements will take the stress off of the hamstring and reduce the effectiveness of the movement.
Incorrect form can lead to injury
The standing leg curl machine is a very safe and user friendly machine, and heavy training can be accomplished on the machine without the need for a spotter.
The lifter should always make sure that they take the time to stretch and warm up before attempting the strenuous standing leg extension. Approaching the exercise with the muscle “cold” will increase the likelihood of a strain or a muscle tear.
The back should be pressed firmly against the inclined chest pad. If the back is not motionless and inclined, not only is the exercise less effective, it can also put undo strain on the lower back.
If you experience any abnormal pain while performing the standing leg extension, then you should immediately desist from the exercise.
Variable technique for the standing leg curl
The standing leg curl is a very effective exercise for the isolation of the hamstring muscle. The standing one legged exercise is great for developing uniform muscle strength, as one leg cannot “cheat” and perform less of the work, and for this reason is a great tool for developing strong and evenly proportioned hamstring muscles.
You can vary the exercise depending on your ultimate workout goal. If you are seeking to develop increased muscle size and strength, you should perform fewer repetitions with more weight. If your goal is muscle endurance, and muscle toning, you should perform more repetitions, with less weight.
If you find that you are unable to complete the exercise without moving your hips, or lifting the buttocks, then you should perform the exercise with less weight. Any exercise will be more beneficial if correctly performed with less weight, as versus performed with poor form, but with heavy weight.
Some experienced weight trainers like to increase the difficulty of the standing leg extension through the use of additional weights placed on the ankles. If using these additional weights, correct form is essential.
Why you should consider a standing leg curl machine
A standing leg extension machine is one of the very best possible machines for the isolation and development of the hamstring muscle.
Most free weight based leg exercises are compound muscle movements, and will not isolate and develop the hamstring well. Additionally, as the standing leg curl is performed by only one leg at a time, both legs will be worked exactly equally, and no dominant leg can perform more of the exercise at the expense of the weaker leg. This ensures uniform and proportioned muscle development.
The standing leg curl is easy to use, and will be quickly mastered by both novice trainers, as well as more experienced weight trainers. It is always a very popular station at any gym, and no gym can consider itself comprehensive without at standing leg extension machine.
The machine is made for professional use, and the heavy gauge steel guarantees a lifetime of durability and easy maintenance.