Gym Equipment

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.

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.