The sideways gluteus machine

The gluteus machine is an excellent platform for the training and development of the glutes, and also the hamstrings. This gluteus machine offers a different and more stable positioning for the performance of the glutes lift than other conventional machines, and will be easier for a wider variety of trainers to effectively use.

The training and toning of the glutes and upper leg will be of paramount importance for many weight trainers at any gym, and as such, a glutes machine is a must have for any comprehensive gym environment.

The glutes machine is designed for the rigors of a professional gym environment, and in composed of heavy gauge steel, and quality mechanisms. The sideways gluteus machine will offer years of effective and reliable service in any professional gym.

Most gluteus machines have you facing towards the mechanisms as you perform the exercise, and can be somewhat awkward to get into the correct positioning for. This sideways acting glutes trainer offers a very wide non slip platform, for easy access and effective training.

Muscles worked by the sideways gluteus machine

The gluteus machine is a very effective isolator of the muscles of the glutes and also the upper hamstrings. The abdominals and upper back will act as stabilizers during the exercise, and will also receive secondary benefit.

Appearance and dimensions of the sideways glutes machine

The sideways gluteus machine is composed of heavy gauge steel in white, and quality mechanisms. The large non slip platform is in black, and the user stands on the large platform sideways, and positions the calf of their outer leg on the movable lifting bar. There is a hand grip at shoulder level for support and balance. The user will be positioned laterally to the lifting bar, as opposed to facing it as is more standard. The sideways positioning of the gluteus machine makes it more user friendly than other conventional gluteus devices.

The weight stack is adjustable through a movable pinioning system, and the weight stack is located behind the machine, to the side of the user performing the movement.

The machine is designed for a professional gym environment, and all the mechanisms are of the highest quality. The smooth acting pulley weight bar will offer years of smooth and effective resistance training, even when subjected to the most rigorous of usage.

The dimensions of the sideways gluteus machine are 135 cm x 55 cm x 185 cm, and the weight of the sideways gluteus machine is 130 kg, with a moveable weight of 50 kg.

How to use the sideways gluteus machine

The sideways gluteus machine is very user friendly, and correct technique can be mastered quickly be even the most novice user at the gym. The machine enforces good form, and as a result will produce excellent toning and strengthening of the glutes and hamstrings. As the exercise is completed one leg at a time, the training will offer completely equalized and proportioned benefits to both legs.

The machine can be used safely, without the need for a spotter or assistant.

The first thing that needs to be done is to select the correct amount of weight to be lifted. Take the steel pin and insert it into the correct slot below the desired number of weight plates to be lifted. Additionally, adjust the height of the movable leg bar restraint, so it is firmly positioned at the level of your upper calf.

Stand facing sideways to the lifting bar, and grab the hand grip for support. Insert your outer leg behind the lifting bar, and tighten your abdominal muscles and lower back. Tightening your torso muscles will help to ensure that you remain erect and motionless throughout your upper body, and increase the benefits of the muscle movement.

Keep your leg rigid and straight, as you exhale and push the bar as far backwards as you can with your outer leg. At the top of the range of motion, give your glutes a concerted clench, and hold the position for a count of two. Slowly and smoothly lower the weight down to the original starting position, and repeat the exercise until muscle failure. For best results, complete three sets of repetitions.

You should avoid swinging the weight down, or resting the weight at the bottom of the range of motion, as both of these will reduce the strain off of the glutes and will reduce the effectiveness of the exercise.

You should also avoid any extraneous upper body movement. As the weight gets heavy and difficult to move, there will be a tendency to move your hips and torso back, to help lift the weight. This should be avoided as it reduces the strain on the glutes, and thereby reduces the effectiveness of the exercise.

If you cannot perform the exercise without extraneous movement, then you should consider reducing the weight to be lifted, as correct form will always garner better results, than heavier weights, lifted improperly.

Incorrect form can lead to injury

The sideways gluteus machine is a very safe and user friendly machine, and you will not need a spotter or assistant to perform this exercise safely.

The greatest risk of injury while using the sideways gluteus machine actually comes from insufficiently warming up prior to lifting heavy weights. You should stretch and warm up your muscles well, to avoid a possible muscle strain or muscle tear. A strain or tear will be very painful, and will likely reduce mobility.

A good way to ensure that you are properly warmed prior to approaching the exercise, is to perform an initial set on the machine with a very light weight. This initial set will prime the needed muscles for a later more strenuous set.

Keeping good form is a great way to reduce the likelihood of injury, and you can ensure a correct and upright form by tightening your abdominals and lower back muscles prior to beginning a set of repetitions.

If you feel any pain in your hip joint through the execution of the exercise, you should immediately desist from further repetitions. Try adjusting your positing and trying again. You should never try to work through any joint pain to perform any resistance training exercise.

Variable techniques for the sideways gluteus machine

The sideways gluteus machine is an excellent device for the isolation and development of the glutes and upper legs, but will not allow for much variation in the movement.

The greatest way to vary the results achieved is by altering the amount of weight to be lifted.

If your goal is to strengthen and build muscle mass, you should endeavor to perform the exercise with a greater total weight, and fewer repetitions per set; and if your goal is to tighten and tone, you should perform a greater number of repetitions, with a lighter total weight.

Whichever strategy you employ, you should be near muscle failure by the end of a set of repetitions; and you should always ensure that you complete the muscle movement with correct and proper form.

Why you should consider a sideways gluteus machine

The sideways gluteus machine is very user friendly and the needed techniques for a correct execution of the muscle movement can be quickly mastered, by even novice trainers; but the machine offers a wide range of possible weight, and will remain challenging enough for even the most experienced and strongest trainer at any gym.

The sideways orientation of the gluteus machine is preferable to many when compared to more traditional gluteus machines. The sideways gluteus machine makes it very easy to get into the correct positioning, and will be easily accessible to every member of a gym.

The desire to strengthen and tone the glutes will be of high importance to many weight trainers at any gym, and as such a professional and comprehensive gym must provide an effective machine for the isolation and development of the glutes.

The machine is designed for the rigors of a professional gym, and its heavy gauge steel and quality mechanisms will offer years of reliable and durable usage.

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The double pulley machine

The double pulley machine is an excellent device for the isolation of the pectoral muscle over a true range of motion. The biggest argument against weight machines is that they do not offer an effective and true range of motion, but the double pulley, or cable crossover, is an exception.

The machine is a very user friendly gym station, and as many weight trainers are very concerned about the isolation and development of the pectoral muscles, this is always a popular station. No comprehensive gym can afford to be without a two pulleys machine.

The machine is easily mastered, but offers a range of available weight that will make it challenging enough for the most experienced trainer at any gym. The double pulley machine can also be used safely without the need for a spotter or assistant.

The double pulley machine is designed and constructed for a professional gym environment, and its heavy steel framing, and quality mechanisms, will offer years of reliable and durable usage.

Muscles worked by the double pulleys machine

The double pulleys machine is a machine that is devoted to the isolation and development of the chest, over a large and true range of motion. Secondary muscles and synergists include the deltoids, biceps, lats, rhomboids and triceps.

The exercise works the upper body well due to its large and true range of motion.

Appearance and dimensions of the double pulley machine

The double pulley machine is a professional quality machine, with white steel framing and quality mechanisms. The handled pulleys are located at cables end atop two weight stack platforms at more than an outstretched arms reach across, and the pulleys and cables offer smooth and realistic action, for a true range of motion resistance exercise.

The weights are adjustable through a variable pinioning system.

The dimensions of the machine are 295 cm x 80 cm x 215 cm, and the available weight per weight stack is 80 kg, and the total weight of the double pulleys machine is 260 kg.

How to use the double pulley machine

The double pulley machine is very user friendly and the correct technique can be mastered quickly. The machine is very safe to use, and there is no need for a spotter or assistant.

The first step is to adjust the weight to be lifted on both weight stacks. Insert the steel pin into the slot under the correct number of weight plates at both sides of the machine.

Grab each pulling cable handle with an inward facing grip, and stand in the center between the two platforms, with an arms outstretched t shaped positioning. You will bend your back during the completion of the muscle movement, but you should try to bend from the waist and keep your back rigid and straight,

Exhale as you power the cables inward and down. Keep moving towards the center of your body, until you are slightly bent forward, and your hands are together in front of your abdomen. Your elbows will be slightly bent at this point. You should pause at the top of the range of motion for a count of two, and give your pectoral muscles a concerted clenching. Slowly and smoothly raise your hands back to the original outstretched starting position. Do not pause at the starting position with the weight pulling on your shoulder joints. This will take the strain of the exercise off of the pectorals, and will reduce the effectiveness of the exercise.

The movement has been described as the movement you make as you hug someone.

You should endeavor to keep your back rigid, and you must also smoothly and slowly move through the range of motion. If you cannot perform the exercise with the proper form, you should reduce the amount of weight. Good form and lesser weight will always garner better results than heavier weights lifted incorrectly.

Incorrect form can lead to injury

The double pulleys cable crossover exercise is very safe, and you are unlikely to injure your self while using this machine.

The greatest risk of injury comes from approaching this strenuous exercise without properly having warned up or stretched. If you approach the exercise with “cold” muscles, you are at a much greater risk for a muscle tear or strain. These can be very painful, and will certainly hamper your training efforts, and so should be avoided.

One good way to warm up is to perform a preliminary set of repetitions on the two pulleys machine with a very light weight. This will prime your muscles for the strenuous lifting to come.

If you feel any pain in the shoulder joint as you perform the exercise, you should adjust your positioning, and try again. If you cannot perform this exercise without shoulder pain, then you should find an alternate way to work the pectoral muscles. You should never try to work through joint pain.

Variable techniques for the double pulleys machine

The double pulleys machine does offer the possibility of some variant exercises. You can alter the range of motion to alter the strain onto different areas of the pectoral muscle, and you can also perform underhanded cable crossovers from pulleys at the base of the platform.

You can alter the results achieved by varying both amount of weight to be used, and the number of repetitions performed. If your goal is to build muscle mass and 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 quantity of weight.

Whichever strategy you employ, you should finish every set of repetitions close to muscle failure, and you should perform three sets or repetitions per training session.

Why you should consider the double pulleys machine

The double pulleys machine is an excellent platform for a total range of motion exercise that will develop and strengthen the pectoral muscles, as well as a host of secondary muscles.

The development of a powerful chest is of paramount importance for many weight trainers, and as such no comprehensive gym can afford to be without a double pulleys machine.

The machine is user friendly and a novice user can quickly master the correct technique; but the machine offers an impressive total available weight, and will remain challenging and rewarding for the most seasoned and powerful trainer at any gym.

The machine is constructed from heavy gauge steel and quality mechanisms, and is designed for many years of usage in a professional gym environment.

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The twister double machine

The twister double machine is a simple version of the rotary torso, that will isolate and develop the side abdominal muscles, the obliques.

The development of a strong and attractive mid section will be of paramount importance for many trainers at any gym, and as such, this obliques trainer will be a valued addition, and is a must, for any comprehensive gym environment.

The rotary torso is quite a simple device, and as such is a great value piece of gym equipment, and the benefits of the machine to the user, are much higher than its low price would suggest.

The machine is composed of heavy gauge steel, and is designed for years of reliability and durability in a professional gym environment.

This machine will be a very popular station at any gym.

The muscles worked by the twister double machine

The main muscles worked during the execution of the obliques twist on the twister double machine are the obliques. The central abdominal muscles will also receive secondary benefit from the twister exercise.

Appearance and dimensions of the twister double machine

The twister double machine is a simple device, with two stations for performing the obliques twist. One of the stations on the twister double machine offers a standing platform for the abdominal twist, and the other a seated. The muscles worked will be the same, but the machine offers a choice for users, and they can decide how they prefer to perform the muscle movement.

The machine is composed of heavy gauge steel in white, with seated pads and a non slip foot pad in black. The two stations (seated and standing) are located opposite from one another, and two people can use the machine at the same time. There are hand grips at chest height that allow the users to keep their upper bodies stationary, as they twist with their lower torsos. The standing twister station has two steel pegs that allow for the addition of weight, and thus the intensification of the exercise.

The dimensions of the machine are 155 cm x 134 cm x 55 cm, and the weight of the unit is 42kg.

How to use the twister double machine

The twister double machine is very user friendly, and can be quickly mastered by even novice users; but with the possible addition of extra weight plates, the device offers a challenging and rewarding exercise for even the most experienced trainer at any gym.

The obliques twister can be used safely without the need for a spotter or assistant.

Approach either the seated or standing platforms, and get comfortable, with a secure two handed grip on the hand restraints. You should keep your shoulders square with these handles as you perform the exercise and keep the twisting in your abdominal region for best effect.

Slowly and steadily rotate your legs and lower body to the left, as far as is comfortable. At the outside of the range of motion, pause for as count of two, and give your obliques a concerted clenching. Proceed with the exercise all the way to the right as you can comfortable go, and again pause, and give your obliques a clenching.

Perform as many repetitions as you can until you approach muscle failure, and for best results, perform three sets of repetitions per training session.

If you are adding weights to intensify the exercise, make sure that you can still perform the range of motion with a motionless upper torso, and a slow and controlled motion throughout the execution of the exercise. If you cannot, then you should reduce the weight. Good and controlled form will always produce better results than heavier weight and incorrect form.

Incorrect form can lead to injury

The double twister machine is very safe, and the likelihood of injury on this machine is quite low. You can safely use the double twister device without an assistant.

You should take it easy for the first few training sessions on the double twister. Your obliques will need to adjust to the new muscle movement, and will likely feel quite sore for a couple of days after you work them, until you grow accustomed to the exercise.

The greatest risk of injury while performing the double twister is through insufficiently warming up. If you approach the obliques twist with “cold” muscles, you are at a much greater risk of a muscle strain or a muscle tear. These will be quite painful, and could possibly impair your mobility. Warm up to avoid a muscle strain or tear.

A great way to ensure that you are limber and appropriately warmed up for the exercise is to perform an initial set of the obliques twister with a very low weight, and a slow and limited range of motion. This will prime your muscles for the more strenuous sets to follow.

Variable techniques for the double twister machine

The double twister machine will enforce correct form throughout the execution of the range of motion, and will produce good isolation and development of the obliques, but is not well suited to variations in the execution of the exercise.

You can vary the results achieved through altering both the amount of weight added, as well as the number of repetitions performed. If your goal is to increase both muscle strength and size, you should perform fewer repetitions with a greater total weight; and if your goal is to shape and tone, then you should perform a greater number of repetitions, with a reduced total weight.

Why you should consider the twister double machine

The twister double machine is an excellent gym device for the isolation and development of the obliques. Many trainers will consider abdominal training to be a priority; and as such this station is always popular at any gym.

Every comprehensive gym requires a machine for the effective isolation and training of the obliques.

The machine is quite simple, but is constructed from heavy gauge steel, and is designed for years of usage in a busy gym environment.

The machine is very user friendly, but offers a potential range of weight that will keep it challenging enough for even the most experienced trainer at any gym.

The twister double machine is an excellent value piece of gym equipment.

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The Abs machine

The quest for six pack abs is like the Holy Grail for many gym goers, ever sought, but never achieved! The incorporation of the Abs machine into a workout regimen may help to lead weight trainers towards their goal of powerful and immpresive abdominal muscles.

Most abdominal muscle training is done with only the body’s weight as resistance, but the Abs machine intensifies the training of the abdominal muscles by adding ever increasing amounts of weight to the muscle movement, and as such will offer users outstanding abdominal development.

The desire to strengthen and tone the abdominal muscles is of paramount importance to many weight trainers at any gym, and as such, no professional and comprehensive gym can afford to be without an Abs machine

The machine is very user friendly, and the techniques are easy to master, and the machine enforces correct form for promotion of optimal results but the machine also offers a range of available weights that will keep this machine challenging enough for even the most advanced weight trainer at any gym.

The Abs machine is designed for a professional gym environment, and is composed of heavy gauge steel tubing and quality mechanisms. The machine will offer years of durability and reliable service in the most demanding of professional gym environments.

Muscles worked by the Abs machine

The Abs machine is so effective because it isolates all of the strain and development of the exercise onto the abdominal muscles. The abs will show dramatic improvement after incorporation of the Abs machine into any routine. The lower back muscles act as stabilizers during the performance of the exercise on the Abs machine.

Appearance and dimensions of the Abs machine

The Abs machine is comprised of heavy gauge steel tubing in white, and thick black heavy gauge padding. The user sits on the padded seat, and leans backwards to hook their outer arms into the arm restraints. The machine also offers a steel non slip foot gripping rest, and lower back rolling support pads. The weight is adjustable through a movable pinioning system, and the weight stack is located to the right of the seated user.

All cables and pulleys are hidden safely from view

The machine is a professional caliber machine, and is designed to provide years of reliable service in any professional gym environment.

The dimensions of the machine are 110 cm x 120 cm x 170 cm, and the weight of the Abs machine is 90kg.

How to use the Abs machine

The Abs machine crunch is no more difficult to perform than a standard abdominal crunch, and correct from is far more likely to be observed while in the Abs machine.

The first thing to do prior to using the machine is to select the amount of weight to be moved. Take the steel pin and insert it into the slot below the desired number of weight plates to be moved.

Sit comfortably on the black padded seat, lean back, and hook your arms into the curving arm restraints that will lock your upper body to the movable lifting apparatus; and serve as the basis for increasing the resistance of the standard abdominal crunch.

When you are comfortably positioned, with your feet flat on the non slip steel foot pad, begin the exercise. Exhale as you clench your abdominal muscles, and lean forward into a partial sitting position. You want to travel approximately 30% of the way forward from the starting position. When at the top of the range of motion, pause for a count of two, and give your abdominal muscles another concerted clench, before slowly leaning back to the original starting position.

Do not allow the weight to rest on the weight stack prior to beginning another repetition, as this will take the strain off of the abdominals, and reduce the effectiveness of the exercise.

Additionally, don’t swing or jerk as you perform the exercise, you do not momentum to be moving you, as this will lessen the strain on the abdominals, and thereby reduce the effectiveness of the exercise. Slow smooth motions will produce far better result than quick jerky movements.

Keep your lower body motionless as you perform the exercise. It will be tempting to lift your legs off of the platform as your abdominals tire, but lower body movement will reduce the strain on the abdominals, and will also reduce the effectiveness of the exercise.

You should strive to perform the exercise with a selected weight that will bring you near complete muscle failure at the end of the last repetition of a set, and you should perform three sets of repetitions per abdominal training session.

Incorrect form can lead to injury

The Abs machine is very easy to use, and can be used quite safely, without the need for a spotter or assistant.

The biggest risk of injury while performing abdominal exercises, usually comes from rounding your back as you perform sit ups or crunches. This rounding will often occur because you link your hands behind your head or neck, and pull yourself upright with these linked hands. In the Abs machine, your arms are immobilized behind the arm restrains, and as such, you are less likely to perform the exercise with a rounded back, and the exercise is thereby much safer.

The greatest risk of injury that comes from the use of this machine will occur as a result of using the machine before correctly stretching or warming up. Performing the exercise with “cold” muscles can lead to an abdominal strain or tear. An abdominal strain or tear will be very painful, will certainly impair your ability to train, and may even impair your mobility.

You can warm up prior to heavy training by performing an initial very light weight set on the machine, and then moving on to maximal weights.

Variable techniques for the Abs machine

The Abs machine is a very effective isolator of the abdominal muscles, and is designed to enforce correct form during the exercise. The machine is not designed for variability in training.

Many users will alternate between sets of an exercise that trains their abs, with an exercise that trains their lower back, like the back hyperextension. Alternating quickly between opposite types of muscle movements is a way to increase the aerobic benefit of a workout, while maximizing the benefit of a limited workout time span.

Why you should consider the Abs machine

The Abs machine is designed for the isolation and development of the abdominal muscles, and it does a very good job at this. By increasing the levels of resistance on your abdominals as you perform the standard curl motion, you will increase the speed of musculature development, and increase the speed of desired results attainment.

Many trainers at the gym are seeking an attractive, well muscled mid section, and many of these trainers will demand the very best equipment for the achievement of their abdominal development goals. Any comprehensive and professional gym needs a machine that effectively promotes the isolation and development of the abdominal muscles.

The machine is very safe and user friendly, and can be quickly mastered by even the most novice user; but will remain challenging enough for the most experienced trainer at the gym.

The machine is designed for durability and reliability in a professional gym environment, and will offer many years of maintenance free service.

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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.

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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.

Gym Equipment

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The power cage

The power cage is metal cage designed to assist in the safe use of free weights while training a number of core body muscles. The preeminent use for the power cage is for the squat.

The power cage is sometimes alternatively called the power rack, squat rack or power cage, and is designed as a safe way to maximize your weight training, without the need for a spotter for safety.

What is a power cage?

The power cage is composed of four upright bars, that extend much higher than the average adult height, these bars are connected at the top by four cross pieces, and again at the bottom, hence the name “cage”.

The power cage is comparable to the smith machine, which also allows for safe squatting, and other power exercises, but is generally considered as superior, as it allows for a true range of movement during the performance of the exercise. The cage is safe way for strength training to failure, as there are adjustable safety bars that can be positioned to allow you to drop the weight onto the bars should you be unable to lift after muscle failure. This safety feature is especially important for squatting, and the often heavy weights that are used. Serious injury could result, without this safety feature.

Advantages of a power cage

The power cage allows for greater weight loads to be used, as users need not worry about the safety of the exercise, while squatting inside a power cage. This extra weight on the barbell, can promote much quicker muscle mass development, and is a good reason to train heavy while using a power cage.

The power cage can also be used for a series of different presses, lat pull ups and pull us, but its primary usage is for the squat. The squat is called the king of muscle development, as no other exercise will promote muscle growth as quickly as a correctly done squat.

What muscles does the squat develop?

The squat develops primarily the quadriceps and the glutes, but also develops the hamstrings and the calves. It is a complete lower body work out and correctly done will promote faster muscle mass gain than any other exercise.

The squat cage makes the exercise much safer, but because of the heavy weights used, good technique is critical, and you can injure yourself severely over time, should you perform the squat incorrectly.

How do you perform the squat?

The squat is an exercise that has you place the weighted barbell on your shoulders behind your neck, and (keeping your back completely straight, and your feet flat on the floor) drop down slowly into a squat position, either to the knee, or below the knee level. The weight is then smoothly lifted again, until you are once more in a standing position.

Safety with good technique

For proper safety, the exercise must be performed with proper form. The back should be kept straight, as it is quite easy to strain the back, should it be at all rounded during this exercise. The back should not be doing any of the lifting here, and many people will wear a weight belt to ensure that their back stays perfectly straight while completing a squat.

Additionally, the feet should be flat on the floor, and the weight should be evenly placed between both feet. The lifter should concentrate on lifting the weight using force from the heel of the feet, rather than the toes, to complete the exercise with the strain on the correct muscle groups.

Very heavy weights are often achieved while squatting in a squat rack and the world squat record is in fact an incredible 520 kg.

Squat variations

While correct technique is paramount for safe repetition of the squat, some more advanced weight lifters will use a variant on the standard technique, to increase their muscle growth. Some common squat variations include:

The Sumo Squat. In this type of squat, the feet are placed wider than shoulder length apart, and the exercise is completed as normal.

The ass to the grass squat. In this type of squat, the range of motion extends down as far as you can go, until you are almost touching the floor (hence the name)

The front squat is performed with the barbell held in front of the chest as versus behind the shoulders, and the movement is the same.

The dumbbell squat has the same range of motion, but the weight is held at the side, with two dumbbells.

There are many more variations on the original squat, but no other exercise can promise the quick and dramatic muscle growth as can the squat.

What are the dimensions of a power cage?

The squat or power cage is a fairly large piece of equipment, as it needs to be large enough to allow you free range of motion as you complete the core muscle squat. The dimensions of the squat cage are 120 cm x 120 cm x 220 cm. The steel used must also be very strong, as the metal must be solid enough to support any squatting weight, should you need to release it onto the safety bars in a hurry.

Why should you consider a power cage?

A power cage is an excellent compliment to your training environment. It allows you to safely train with heavy weights for maximum results while doing the king of all exercises, the squat. The power cage is like the smith machine, in that it allows for safe squatting, but the power cage is considered by most to be superior, as it allows for a larger and truer range of motion.

The power cage is also useful for an additional set of presses and pull ups, but its utility is primarily for the heavy lifting squat.

Gym Equipment

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