Gym Equipment

The 6 station gym plus cables

This 7 station gym exercise platform allows for the correct execution of a huge number of muscle movements, within a relatively compact gym structure.

The 6 station plus cables machine is an excellent solution for a comprehensive gym, without the necessary space to allow for a complete machine for every possible exercise. The machine is designed for a professional gym, and offers great value and durable reliability for any professional gym environment.

The main exercises to be performed on the 6 station gym plus cables are the cable crossovers, the seated row, the lat pull down, the abdominal crunch, the leg extension, the leg curl and the triceps press.

The 6 station gym plus cables will allow for a complete upper and lower body exercise session, and will work most of the major muscle groups.

All of the exercises on the 6 station gym plus cables can be performed safely without the need for a spotter or assistant, and all can be correctly performed by even novice trainers. The machine will enforce correct form, and will effectively build muscle as a result; and additionally offers a wide range of possible available weight, to keep it challenging and rewarding for even the most experienced weight trainer at any gym.

Muscles worked by the 6 station machine plus cables

The 6 station machine plus cables will work most of the major muscle groups of the body. The lat pull down with effectively isolate the lats, as well as provide secondary benefit to the deltoids and biceps, and will help to build a powerful and broad upper back. The seated row is a whole back muscle builder, and will concentrate the focus on the lats, traps, and rhomboids, as well as the lower back muscles. The abdominal crunch exercise will allow for development of the abs and the obliques, and the knee extension will isolate the large quadriceps muscle, and promote extensive upper leg muscle growth. The hamstring leg curl will work the glutes and upper hamstrings and the triceps press will, as the name implies, effectively isolate the triceps, with the deltoids acting as secondary muscles for the exercise. The cable crossover will work the pectoral muscles and the deltoids.

The 6 station machine will effectively work most of the major muscle groups of the body, and is an extremely versatile, yet relatively compact machine

The appearance and dimensions of the 6 station gym machine plus cable crossover

The 6 station machines plus cable crossover has all of the exercise stations clustered around a central pulley weight stack location. The machine is composed of heavy gauge steel and quality mechanisms, and is designed for a professional gym environment.

The benches and restraints are thickly padded and in black, and all pulleys and cables are of a high standard and provide excellent and smooth action. Located to the side of the station is the cable crossover machine, with two cable stations located at a full arms outstretched distance apart.

The weight stacks are adjustable through a variable pinioning system

The dimensions of the machine are 540 cm x 350 cm x 220 cm and the total weight of the machine is 800 kg.

The machine offers a relatively compact and yet versatile multi gym station exercise platform, and is the ideal solution for professional gyms, with a limited total space available.

How to use the 6 station gym plus cables

The exercises to be performed on this versatile gym station are not technically difficult, and for the most part the movements of the machine will enforce correct form, and thereby allow for optimal muscle development. All of the exercise performed on the 6 station gym plus cables can be performed safely, without the need for a spotter or assistant.

The leg extension

The leg extension is muscle movement that isolates and develops the quadriceps. Firstly adjust the desired weight to be lifted by inserting the steel pin into the slot under the correct number of weights to be lifted. Sit on the outside of the leg bench, with the top of your ankles firmly restrained under the bottom of the lower leg lifting bar. Exhale as you lift your legs upwards, until your lower legs are parallel with your upper legs. At the top of the range of motion, give your quads a concerted squeeze, and pause for a count of two. Smoothly lower the weight down, and then immediately begin another repetition.

Do not allow the weight to rest on the weight stack at the bottom of the range of motion, as this will take the strain of the exercise off of the quads, and reduce the effectiveness of the exercise. Additionally, your upper body should remain motionless during the exercise, and you should smoothly lower the weight down. Any extraneous movements or swinging or jerking of the weight, will also reduce the benefit of the muscle movement on the quads.

You should complete a set of repetitions to near muscle failure, and for best effects, complete three sets of repetitions per training session.

The leg curl

The leg curl is a muscle movement that will isolate and develop the hamstrings and glutes. Again select the correct amount of weight to be lifted, and lay stomach down on the padded leg bench. Hook your Achilles tendons under the underside of the upper leg lifting bar, and using your glutes and hamstrings, power the weight upwards, and continue as near to the buttocks as you can comfortably go. At the top of the range of motion, pause for a count of two, and give your glutes a concerted clenching. Inhale as you smoothly and slowly lower the weight down to the original starting position.

Do not let the weight rest on the weight stack at the bottom of the range of motion, and do not jerk or swing the weights, or move you hips or upper body as the weight gets heavy. Any of these will reduce the effectiveness of the exercise.

If you cannot perform the exercise slowly and smoothly, without extraneous movement, then you should reduce the total weight to be lifted. Good form, even with a lower total weight, will always promote more muscle growth than poor form and heavy weights lifted.

Perform the set of repetitions to muscle failure, and for best effects perform three sets of repetitions per training session.

The seated row

The seated row is an effective whole back muscular developer. Again, adjust the desired weight to be lifted, and then sit on the seated row bench, with your knees slightly bent, and your feet pointed with your toes straight up, firmly against the foot platform. Grab the seated row handles with an inside facing grip, and pull the weight back to a bent forward, and arms straight extended starting position. You should try to keep your back relatively straight during the execution of this muscle movement. Exhale as power the weight backwards towards your chest, and keep pulling with your back muscles, until you are leaning slightly backwards, and the weight bars have been brought to the upper chest. Hold the position at the top of the range of motion for a count of two, and clench the muscles of your back. Inhale as you smoothly and slowly bend forward to the initial arms extended starting position.

Do not bend your back excessively, or shrug your shoulders as the weight gets heavy, and also do not allow the weight to rest on the weight stack at the bottom of the range of motion. If you cannot perform the exercise correctly, reduce the weight and execute the movement with proper form.

The lat pull down

The lat pull down is an exercise that will powerfully develop and broaden the lattimus dorsi muscles of the upper back.

Adjust the weight on the weight stack, and sit on the bench below the overhead lat pull down bar, with your knees wedged under the knee restraints. Grasp the overhead bar with a palms out and wider than shoulder width grip, and bring the bar down to the arms outstretched seated starting position. Squeeze your lats as you exhale and power the bar downwards in front of your face, until it is at the level of your upper chest. At the bottom of the range of motion, give your lats another concerted clenching, and then slowly raise the weight bar back up to the original starting position. There will be a slight straight backed rocking motion as you execute the movement, but avoid additional and extraneous movements.

The Abdominal crunch

The inclined abdominal crunch bench allows for an intensified version of the body weight resistance exercise, the abdominal crunch.

Lay flat on your back on the upward angled abdominal bench, and hook the tops of your ankles under the feet restraints at the top of the bench.

Squeeze your abs, and lift your upper torso off of the bench until you are approximately 30% of the way to a full upright sitting position. You will be able to feel when you pass this 30%, as the tension will ease off of the abs. At the top of the range of motion, pause for a count of two, and give your abs a concerted clenching. You can also twist to the side at the top of the range of motion, to further work the oblique muscles on the sides of the abs. Slowly and smoothly lower yourself down to the original starting position. Do not rest at the bottom, but immediately begin another crunch.

You should endeavor to keep your back straight, and lift with your abs, to reduce the likelihood of injury to your lower back. For this reason you should not lock your hands behind your head or your neck, as this greatly increased the likelihood that you will bend your lower back during the execution of the movement.

Perform as many smooth and slow repetitions as you can, and for best results, perform three sets of repetitions per training session.

The triceps press

The triceps press is performed from a standing position, with the use of weights for resistance. Firstly select the correct amount of weight to be lifted by adjusting the steel pin into the correct slot on the weight stack.

Grab the overhead inverted v shaped pulling bar with an inward facing two handed grip. Keeping your upper arms tight against your body and your back rigid and straight, pull down on the bar until your hands are at the level of your waist, and your arms are extended straight down. At the bottom of the range of motion, give your triceps muscles a concerted clenching, and pause for a count of two, before slowly and smoothly raising the bar up to the starting position.

It is important to keep your upper arms tight against your body, and your back upright during the execution of this exercise. As you tire there will be a tendency to want to bend over and use more of your back and shoulder muscles to push down the weight. This will take the strain off of the triceps muscles, and reduce the benefit of the exercise. If you cannot perform the exercise with correct form, you should reduce the total weight to be pressed.

The cable crossover

The cable crossover is an excellent complete range of motion exercise, that will develop the chest, and to a secondary degree, the deltoids. Stand in the middle of the cable crossover area, and grab the two cable grips with a palms facing outward positioning. The starting position is an arms laterally extended and slightly upwards position. Using your chest for the force, pull the cables inwards and down until your two arms meet in front of your stomach. Your elbows should be slightly bent at the end of the range of motion, and your back will be bent slightly forward. Pause for a count of two, and clench your pectoral muscles, before smoothly and slowly returning to the starting position.

Make sure that you keep your abs and lower back muscles tight during the execution of the movement, as this will help to enforce the proper straight backed form. You will feel a tendency to lean forwards excessively as you tire, to help pull the weight, but this should be avoided, as it will take the strain off of the pectoral muscles, and reduce the benefit of the exercise.

Incorrect form can lead to injury

This machine is a very safe and user friendly gym station, and all of the exercises on this gym station can be safely performed without the need for a spotter or assistant.

The greatest risk of injury from the exercises on this station comes from improperly warming up and stretching prior to attempting a strenuous exercise. You should ensure that you are well warmed up and limber before lifting with heavy weights, as you risk a muscle strain or muscle tear if your muscles are “cold”. A muscle strain or tear will be quite painful, and should be avoided.

A good way to ensure that you are ready for strenuous lifting is to perform an initial set of the exercise using only a very light weight. This will prime your muscles for the heavier sets to follow, and will greatly reduce the risk of injury.

You can limit the risk of injury by adhering to correct form during the execution of a muscle movement. Correct form will also produce better results. Do not attempt to lift more weight than you can move with correct form.

If you experience any joint pain while performing any of the exercises on the gym station, you should immediately desist. You should never try to work through joint pain. Try adjusting your positioning, and if you still feel joint pain, find a different way to exercise the muscle.

Variable techniques for the 6 station plus cables machine

The number of variable exercises that can be performed on this versatile gym station are far too numerous to cover within the limited scope of this article.

In general, you can vary the results achieved by altering the amount of weight lifted and the number of repetitions performed. If your goal is large muscles and increased strength, then you should be performing fewer repetitions with a greater total weight; and if your goal is to shape and tone, then you should be performing a greater number of repetitions with a reduced total weight.

Whichever strategy you employ, you should perform each set of repetitions to near muscle failure, and should perform three sets of repetitions per training session.

You can increase the aerobic intensity of a workout by quickly alternating between sets of opposite exercises. The leg extension could be followed quickly by a set of leg curls, and this will increase the aerobic benefit of a work out, as well as increase the efficiency of a limited time duration work out session.

Why you should consider the 6 station plus cables.

The 6 station plus cables gym machine is a professional quality versatile machine, that offers a great variety of exercises, within a relatively compact design.

The exercises performed on the 6 station plus cables are not technically difficult, and will be easily mastered by even novice users of a gym, but the range of available weight will make these exercises challenging and rewarding for even the most experienced weight trainer.

All of the exercises can be performed safely without the need for a spotter, and the machine will enforce correct form, and thereby increase the benefits achieved.

The machine is made from a heavy gauge steel construction, and is designed for durability and reliability within a professional gym environment.

The pyramidal squat rack

This simple yet effective rack for squatting greatly simplifies the execution of the free weight squat. The free weight squat is the most effective muscle mass building exercise that can be done. The pyramid squat rack allows for easy and safe performance of this fantastic exercise.

The many varying weight resting platforms makes this device easily accessible for people of all heights, and the adjustable safety rack greatly reduces the potential for injury while using the squat.

The squat, which used to be considered the domain of power lifters only, is now a mainstream gym exercise. It is recognized as the best possible compound exercise that can be done, and for that reason, no comprehensive gym can afford to be without an effective and user friendly squat device.

The pyramidal squat rack is a simple and elegant design, but will make the execution of the squat much easier. The rack is composed of very heavy gauge steel, and is of a professional quality, ready to be loaded with the very heavy weights of the strongest power lifter at any gym.

Muscles worked by the squat

The squat is a compound exercise, and will build incredible muscle mass throughout the lower body. The squat will develop the calves, the quadriceps, the hamstrings, the glutes and the lower back. Every major muscle group in the lower body will benefit from the properly executed squat.

Appearance and dimensions of the pyramidal squat rack

The pyramidal squat rack is composed of heavy gauge steel in white, with black padded barbell racking placements. The shape, as the name implies, is pyramidal, and the barbell can be racked at a number of different positions up the diagonal racking device.

There is also an adjustable safety rack. The adjustable safety rack can be adjusted to the appropriate height depending on the size of the lifter, and provides a wide platform to drop the weight, should you be unable to rise out of a repetition.

This safety feature greatly reduces the risk of injury, but due to the heavy lifting of the squat, you should always perform the exercise with a spotter or assistant.

The dimensions of the device are 150 cm x 110 cm x 185 cm and the weight of the pyramidal squat rack is 30 kg.

This is a simple and relatively inexpensive device that will provide excellent valued usage in any professional gym environment. The rack is designed with the needed strength for years of reliable, durable and safe usage under the heaviest of weight loads.

How to use the pyramidal squat rack for the hack squat

The pyramidal squat rack is a much improved way to perform the free weight squat. Firstly, select the correct height to load your barbell. For the hack squat, the weight will be loaded just below the height of the shoulders, so you will be able to easily lift the bar off of the rack.

When the weight is loaded, grasp the bar resting behind your neck, with a forward facing two handed shoulder width hand grip. Lift the bar off of the rack with your legs, and step forward to perform the squat. You should be performing the squat between the two adjustable safety platforms, set at an appropriate height below. Stand in a shoulder width stance, with your feet facing straight forward. For the squat, it is most important that you keep your back completely straight during the execution of the movement. A weight belt can be a useful aid to ensure that you do not bend your lower back. You can also ensure a straight and erect back position by flexing your abdominal muscles as you perform the exercise, and also looking ahead to a spot on the wall, instead of down on the floor.

Inhale as you slowly and smoothly lower down into the bent leg squat position. You should continue until your upper legs are at a parallel position with the floor. You can continue lower than this for a “deep squat” but the strain on the knees becomes much greater past this parallel leg positioning.

Do not pause at the bottom, but immediately rise again into the standing position. Use the base of your heels to power the bar upwards, as this will keep the weight focused on the correct muscle groups, and additionally promotes better balance.

Complete as many repetitions as desired, and if lifting with heavy weights, you should have a spotter at the ready to assist you, should you be unable to re rack the weight after the last set.

The squat is an incredibly effective exercise, but it does require correct form both for maximal benefit, and for injury reduction. Do not attempt heavy weights until you are very comfortable with the muscle motion, and concentrate hard on performing the exercise correctly. You do not want to risk serious injury through incorrect form on the heavy lifting hack squat.

Incorrect form can lead to injury

The hack squat is one of the most beneficial exercises possible, but is also one of the riskiest.

You should ensure that you warm up properly prior to beginning a session of squat sets. If you approach this heavy lifting exercise with “cold” muscles, you are at a much greater risk for a muscle strain or muscle tear. A muscle strain or tear will be very painful, and will likely hamper your mobility, and future training, and as such should be avoided.

A good way to warm up is to first perform an initial set of the hack squat with a much lighter than maximal weight; this will prime your muscles for the heavier sets to follow.

You should ensure correct form while performing the hack squat. Keep your back completely straight while performing the hack squat. A rounded lower back puts far too much pressure on the bones and cartilage of the back, and can do serious damage.

You should also ensure that you desist from squatting immediately if you feel any joint pain. Joint pain should never be ignored, and can’t be “powered through”. Try adjusting your positioning if you experience joint pain, and desist again should the joint pain continue.

If you have knee or lower back problems, you should be very careful with the squat, and ensure that you perform the exercise with correct form. If you have a history of knee problems, you should not dip below parallel with the ground, as this deep positioning will put extra strain on the knee joint.

Variable techniques for the hack squat

The hack squat can be varied in a number of ways. Two of the most common variants are based on foot position. The standard squat is performed with the feet at shoulder width apart, and the sumo squat is performed with legs at a distance much greater than shoulder width. Use whichever feels more comfortable to you to similar effects.

You can also perform the squat with one leg in front of the other or even one legged. Make sure that you are very comfortable with the basic squat before moving on to more challenging variable squats.

If you are trying to build muscle mass and strength you should perform the squat with heavy weights, and for fewer repetitions, and if your goal is to shape and tone, you should perform the hack squat with a lighter weight, and for more repetitions.

Why you should consider the pyramid squat rack

The squat is a very popular exercise, and more and more people are coming to appreciate the dramatic muscle building possibilities of the properly executed hack squat. The pyramid squat rack offers an easy way to safely perform the squat, and is a must have for any comprehensive gym.

The pyramid squat rack is constructed of heavy gauge steel, and is designed for long term usage in a professional gym environment.