Gym Equipment

The Parallel plus abdominal plus bar

This body-weight resistance exercise platform efficiently offers isolation and development of the triceps, abdominals, and most of the upper body.

The machine is designed from heavy gauge steel and will offer years of usage in a professional gym environment. The body weight resistance used makes this machine very sturdy, and there are no pulleys, weight stacks or cables needed.

This versatile device is an excellent platform for the development of the upper body, and is a must have for any comprehensive gym.

Muscles worked on the parallel plus abdominal plus bar

The three station machine will effectively isolate and develop the triceps, abdominals and lower back, the lats, traps, rhomboids, deltoids, pectorals and biceps. This is a complete upper body solution, is very user friendly, and will offer excellent results.

The appearance and dimensions of abominal chin dip station

The machine is composed of heavy gauge steel in white, and thick black padding. The machine will offer years of durability and reliability under the heaviest of usages.

The machine consists of two extended steel arms, upon which the triceps dips are performed, and these same steel arms, with a black back pad behind them, will also offer the positioning for the abdominal knee raise. There is an overhead bar for the performance of the pull up and the chin up

The dimensions of the machine are 110 cm x 60 cm x 235 cm, and the total weight of the device is 62 kg.

How to use the triceps dip plus abdominal raise plus bar

There are three exercises to be performed on this device; and all three will use the body’s own weight as a natural resistance for the exercises. The three exercises are challenging and efficient isolators, and will develop great upper body strength and musculature.

The three exercises can all be performed safely without the need for a spotter or assistant.

The abdominal knee raise

The abdominal knee raise will focus the strain of the exercise on the abdominals, and will develop increased lower torso musculature.

The user begins the exercise form the starting position, which is with the forearms propping up the body on the weight arms, and the lower back firmly against the black padded back pad. When in a comfortable position, slowly raise your legs upwards, with a bending at the knee, until your upper legs are parallel with the floor, and you are in a sitting equivalent position. At the top of the range of motion, hold the position for a count of two, and give your abdominal muscles a concerted clenching. Slowly lower your legs down to the original starting position, and repeat the exercise.

You should neither let your legs rest at the starting position, or swing or jerk your legs up or down. Both of these incorrect techniques will reduce the strain off of the abs, and will reduce the effectiveness of the exercise.

You should perform, as many repetitions as you are able to, and for best effects, should perform three sets of repetitions per training session.

The key to successful abdominal development while performing the abdominal knee raise is a slow and smooth execution of the muscle movement. You should perform the exercise with proper form; even if this means that you can do fewer reps. Good form will always result in better muscular development.

The triceps dip

This is an excellent body weight resistance exercise for the training and development of the triceps.

Grip the same steel arms as for the abdominal raise, but for this exercise, turn towards the black back pad. Begin the exercise with your arms straight extended, holding your body weight up off the floor. You should cross your legs behind your body, and lean slightly forward to keep the strain centered over the triceps.

Dip down with your arms, until your hands are at the level of the upper chest, and power upwards with your triceps muscles until you are again at straight arms extended positioning. Do not lock your elbows at the top of the range of motion, as this will take the strain off of the triceps, and will reduce the effectiveness of the exercise. At the top of the range of motion, pause for a two count, and with the strain still on your triceps, give your triceps muscles a concerted clenching, before repeating the muscle movement.

You should perform this exercise slowly and smoothly, and perform as many repetitions as will bring you to muscle failure. You should perform three sets of repetitions per training session.

The pull up or chin up

The pull up or chin up are both performed using the overhead pull up bar. The difference between the chin up and the pull up is the hand orientation. A chin up has the palms facing inward, and a pull up has the hands facing outwards. Both are exercises that will develop the upper back and deltoids, but the chin up will also develop the biceps and chest.

Grasp the bar in a shoulder width grip, with either the hands facing in or out, and pull yourself upwards until your face is above the level of the bar. Slowly lower yourself to the original starting position, and repeat.

You should not allow yourself to hang with a completely arms extended positioning (strain on the shoulder joint) as this will take the muscle isolation off of the upper body, and will thereby reduce the benefit of the exercise. Also try to lower yourself down smoothly and slowly instead of dropping down to the starting position.

Perform as many repetitions as will bring you to muscle failure, and perform three sets of repetitions per training session.

Incorrect form can lead to injury

The three station triceps dip, pull up and abdominal knee raise gym device is a very safe machine, as there is no additional weight added to the muscle movements beyond the natural body weight. All three exercises can be safely performed without the need for a spotter or assistant.

The biggest risk of injury from these three exercises actually comes from insufficiently warming up prior to attempting these strenuous muscle movements. If you approach any of these three exercises with “cold” muscles, you are far more likely to pull or strain a muscle. These strains or tears will be very painful, and will certainly hamper future training, and as such should be avoided.

Stretch properly and perform some light weight muscle movements to ensure that you are limber and warm, prior to attempting any of these three strenuous exercises.

If you experience any joint pain during the execution of these movements, you should immediately desist, and try adjusting your positioning prior to trying again. Be careful not to dip below the level of the upper chest when performing the triceps dip, as this will put an unnatural strain on the shoulder joint.

Variable techniques for the parallel plus abdominal plus bar

The exercises on this machine can all be varied by the addition of extra weights.

The basic muscle movements using only the body weight for resistance will be very challenging, and should be sufficient for most weight trainers. Some advanced and powerful trainers may benefit from intensifying the exercises with the addition of extra weights. Weighed belts can be attached to the legs for all three exercises to increase the available resistance.

Increasing the weight, will accelerate the muscle building potential of these three exercises.

Why you should consider the chin dip station

This three station gym platform allow for three excellent ways to train the upper body, and these three challenging exercises will all produce dramatic muscle building and strength improvement.

The machine is quite simple, and as there are no additional weights involved, is a very good value piece of equipment. Many trainers will want to perform these three exercises, and will not consider a gym to be comprehensive unless it offers a parallel, plus dip plus bar station.

The station is constructed from heavy gauge steel, and is designed to last for many years within a professional gym.

The rotary torso machine

The development of a strong and powerful mid section is a priority for many weight trainers. The quest for a 6 pack of abdominal muscles has many trainers crunching their way to abdominal fatigue. Less often worked, but equally important for core torso power, are the side abdominal muscles, the obliques.

Proper development of the obliques is essential for correct bodily proportion and upper body strength, and the rotary torso machine is an excellent machine for increasing the resistance while training the obliques. Every comprehensive gym needs to provide an effective machine for the isolation and development of the obliques.

Golfers particularly will be interested in the training of the obliques as part of a core torso power routine.

The machine is designed for a professional gym, and the heavy gauge steel construction and quality mechanisms will offer years of reliable and durable service in the busiest of professional gyms.

Muscles worked by the rotary torso machine

The rotary torso machine will develop the side abdominal muscles, the obliques. The rectus abdominal muscles, or central abs, will also benefit as secondary muscles during the exercise.

Appearance and dimensions of the rotary torso machine

The rotary torso machine is constructed with heavy gauge steel in grey, and thick pads in orange. All mechanisms and pulley systems are of the highest quality, and will provide years of maintenance free service.

The seat is adjustable for correct positioning and the weight stack is adjustable through a variable pinioning system. The user seats facing the weight stack in the machine, and stabilizes their position with the two thigh leg restraints. The weight is moved by the torso via two chest level hand grips.

The dimensions of the rotary torso machine are 107 cm x 67 cm x 105 cm, and the weight of the rotary torso machine is 80 kg.

How to use the rotary torso machine

The rotary torso machine is very user friendly, and the correct techniques can be mastered by even novice users quickly. The machine offers a range of available weight that will keep the exercise challenging and rewarding for even the most experienced trainer at any gym.

The first step is to select the amount of weight to be moved, and insert the steel pin into the correct slot under the desired number of weight plates to be moved.

Adjust the seat so that the inner thigh restraints are comfortably at the level of the seated thigh, and sit on the bench facing the weight stack. Grasp the handles firmly, and tighten the muscles of the lower back and abdominals. By tightening these muscles you will ensure correct straight backed form as you complete the muscle movement.

Swing your body as far to the right as is comfortable, and pause for a moment at the outer range of extension, and give your abs and obliques a concerted clenching; slowly and smoothly swing to the left, and proceed as far as is comfortable, and again clench your abs and obliques.

Correct straight backed form and a slow and controlled motion are essential, and if you cannot perform the movement with a slow and controlled form, then you should decrease the weight. Good form with less weight will always produce better results than heavier weights and poor form.

Do not rest in the center of the range of motion, as this will remove the strain off of the obliques, and reduce the effectiveness of the exercise.

Incorrect from can lead to injury

The rotary torso machine is a very safe machine, and the exercise can be performed without the need for a spotter or assistant.

You should ensure that you are well stretched and warmed up prior to attempting the exercise with demanding weight levels. Approaching the exercise with “cold” muscles, can lead to a muscle strain or muscle tear. An abdominal or oblique strain or tear will be very painful, will likely reduce mobility, and thus should be avoided.

A good way to ensure that you are properly warm prior to attempting heavy weights is to perform an initial set with very light weight.

You should not attempt heavy weights for the first few training sessions, as you will likely be very sore as your body grows accustomed to the new muscle movement.

Variable techniques for the rotary torso machine

The rotary torso machine is a very effective isolator of the oblique muscles, but does not allow for any variation in the muscle movement.

You can vary the results achieved by altering the amount of weight lifted, and number of repetitions performed. If your training goal is to develop increased muscle strength and size, you should perform fewer repetitions with an increased total weight; and if your goal is to shape and tone, you should perform a greater number of repetitions with a reduced total weight.

You can increase the aerobic benefit of your abdominal region training by alternating between opposite exercises. An exercise like the rotary torso that works the abs and obliques, could be alternated with an exercise like the back hyperextension, which works the lower back. By alternating quickly between opposite types of muscle movements, you will increase the cardio benefit of a work out, as well as increase the efficiency of a limited time duration work out session.

Why you should consider the rotary torso machine

The rotary torso machine is an excellent device for the isolation and strengthening of the obliques and abs. The development of the obliques is vital for correct bodily proportion and muscular development, and as such no comprehensive gym is complete without a rotary torso machine.

The machine can be used safely without the need for a spotter or assistant, and the machine is very user friendly. Beginner trainers will quickly master the correct techniques, but the machine offers a range of available weight that will keep it challenging for even the most experienced trainer at any gym.

The rotary torso machine is composed of heavy steel framing, and quality mechanisms, and will offer years of durability and reliability.