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.

Gym Equipment

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The multi purpose bench

If you only acquire one piece of equipment for your gym…this should be it. The multi purpose adjustable bench will allow you to perform a vast array of exercises, working almost all of the core upper body muscle groups.

With a series of dumbbells, and a multi purpose adjustable bench, you can do a whole body resistance training routine that is sure to get great results. The multi purpose bench is the perfect solution for a gym or home gym that doesn’t have the space or budget to have separate specialized benches for all different exercises, as this bench can be adapted to any number of distinct muscle movement exercises.

What are the core muscles worked with the bench

The multi purpose bench, and a series of dumbbells in different weights, will allow you to train virtually every muscle in your upper body. Deltoids and pectoral muscles can be worked both through flat and inclined dumbbell presses. The deltoids can be isolated by raising the adjustable bench into a sitting position for shoulder presses. The lats and back can be worked by doing bent rows over the bench, and the abs can be worked by doing inclined sit ups.

The biceps can be isolated with seated preacher curls and the triceps can be developed using inclined or lying triceps extensions.

The multi purpose bench gives you the flexibility to perform a vast array of effective muscle targeted exercises, from the convenient adjustable platform of a single bench.

Appearance and dimensions of the multi purpose bench

The dimensions of the multi purpose bench are a scant 50 cm x 40 cm x 90 cm. So the bench can be easily fitted in even the smallest of home gym environments. The multi purpose bench consists of two padded bench or seat areas, that can both be adjusted to suit the needs of distinct exercises. The smaller front padded seat area can be tilted upwards, and so can the wider back bench. The upward tilt makes exercises like inclined sit ups or crunches and inclined presses possible.

The multi purpose bench is made of heavy gauge steel, and is strong enough to support heavy weights.

Correct technique while using the multi purpose bench

The multi purpose bench allows you to perform many hundreds of different exercises. Some of the common exercises used are presses, lateral pull ups, flying pectoral flies. Preacher curls, sit ups and triceps extensions.

There are too many possible exercises possible with the multi purpose bench to describe the correct procedure for each and every exercise. In general, try to set up the bench in front of a mirror, so you can observe your position, and ensure good form as you perform the exercises. Try to maintain proper form, and don’t worry about the amount of weight you are lifting as you perform your exercises. Good form will promote much better muscle development than will heavy weights lifted incorrectly.

Concentrate on isolating the muscle strain on the muscle being targeted, and avoid excess movement as you perform the repetitions, an any extraneous movements (movement outside of the normal range of motion of the particular exercise) almost always reduces the effectiveness of the particular muscle exercise.

Incorrect form can lead to injury

The most important things to consider when training with weights and a multi purpose bench are too warm up properly, don’t use more weight than you can handle, and listen to your body.

The vast majority of muscle strains and tears that occur while weight training are as a result of lifting too much weight, without first properly warming up your muscles. Make sure you stretch appropriately, and start your sets with a light warm up before moving to more challenging weights, to reduce the possibility of injury.

Additionally, using larger weights than you can well handle, will likely lead to a breakdown in form. Exercises not performed with good form are far more likely to lead to muscle strain or injury. Use an amount of weight that is challenging, and allows you to train to failure, or near failure, but don’t train with an amount of weight that forces you to compromise good form and technique to complete the movement.

You should always listen to your body while weight training. You may be able to push on through the pain, but eventually you could cause serious injury if you force your muscles to perform an exercise that they are not suited for. If you are experiencing pain while doing a particular exercise, stop immediately. You are more than likely not performing the muscle movement correctly. Re check your form and try again. If you still feel pain, abandon that type of movement, and find as different exercise to target that particular muscle.

Why should you consider a multi purpose bench

The multi purpose bench is a great tool for small gyms. It is a complete solution for a great variety of muscle movement exercises. The adjustable platforms mean that you can target a huge array of different muscle groups effectively, and while just using a series of different weighted dumbbells.

You can effectively work your entire upper body with a multi purpose bench and some dumbbells. This is a great solution for any space or budget constrained gym environment.

Gym Equipment

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