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.

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The pulley machine

The pulley machine, also called the seated row machine, is an excellent whole back strengthening machine. The seated row will work especially the lats, but will also develop complete upper body power.

The development of the back is of great importance for complete muscular health and correct bodily proportion; and the development of the back muscles will also reduce the incidence of back pain.

The back pulley machine is always a popular station, and is user friendly and easy to learn. A complete novice can quickly master the needed technique to perform the exercise correctly, yet the machine, with its wide range of possible weights, will remain challenging enough for the most experienced trainer at any gym.

The pulley machine is comprised of heavy gauge steel and quality mechanisms, and is designed for reliability and durability in a professional gym environment.

No comprehensive gym environment can afford to be without a seated row machine.

Muscles worked by the seated row machine

The pulley machine seated row, performed correctly, will develop the muscles of the entire back. The lats will develop and broaden, and the traps, rhomboids, and lower back muscles will also benefit from the muscle movement. The abdominals act as stabilizers during this muscle movement, and the biceps, deltoids and pectoral muscles will also receive secondary benefit.

The seated row will work the entire back, and is a great exercise for the development of a broad and muscular back. The back muscles are too often overlooked in a gym regimen, as they are not visible in a mirror; but the back muscles are important for muscular health and correct bodily proportion, and a strong muscular back will allow you to perform better on other compound muscle movements.

The appearance and dimensions of the pulley machine

The pulley machine is composed of heavy gauge steel in white, and a black padded rowing bench and foot restraints. The weights are lifted through a series of smooth acting pulleys, and the weight stack is adjustable through a variable pinioning system.

The machine is of a professional caliber, and is designed for the rigorous usage of a professional gym environment.

The dimensions of the machine are 235 cm x 215 cm x 80 cm and the weight of the unit is 245 kg.

How to use the pulley machine

The first thing that needs to be done before you attempt a seated row is to select the correct amount of weight to be lifted. Take the steel pin and insert it into the slot below the desired number of weight plates to be lifted, and sit comfortably on the bench.

Your feet should be braced against the non slip upward angled foot restraints on the bench, and you should lean forward and grasp the pulling bars with an inward facing two handed grip.

Before you begin the exercise, clench your abdominal muscles and lower back, as you want to ensure that your back stays relatively straight throughout the execution of the movement. Grab the pulling bars in leaning forward, yet straight backed position. Your knees should be slightly bent, and your feet pointed straight forward, and at shoulder width apart. Exhale as you pull the bar forward towards your chest, rocking backwards with a straight back slightly as you do so. Continue pulling until you are leaning at a very slight angle backwards, and the pulling bar has been brought to your upper chest. Pause for a count of two at the top of the range of motion, and make a concerted flexing of your back muscles. Inhale as you slowly and smoothly bring the weight back to the arms fully extended starting position.

You should make an effort to avoid swinging or jerking movements, as these will take the strain of the exercise off of the back muscles, and will reduce the effectiveness of the exercise. Also avoid excessive pulling with your arms, or shoulder shrugging as the weight gets heavy, this also will reduce the effectiveness of the exercise. If you find that you cannot complete the desired number of repetitions with correct form, you should reduce the amount of weight. Proper form will always produce better results, even when an exercise is performed with a lighter total weight.

You should strive to end the set of repetitions at near muscular failure, and for best results, you should perform three sets of repetitions in a training session.

Incorrect form can lead to injury

The pulley machine seated row exercise is a very safe exercise, and can be performed without the need for a spotter or assistant, even when training with heavy weights.

The most likely way to injure yourself on this machine is through insufficiently warming up prior to attempting strenuous weights. Approaching this exercise with “cold” muscles, will much more likely result in a muscle strain or a muscle tear. A muscle strain or tear will be painful, will hamper your training, and may even reduce your mobility; and thus should be avoided.

You can ensure that your back muscles are well warmed up by performing a preliminary set of the seated row with a very light weight, before progressing to heavier training.

Try to keep the correct form, and straight backed positioning during the execution of the exercise. This correct form will both lead to better results, and will also reduce the risk of injury or muscle strain.

If you feel any shoulder joint pain as you compete this exercise, immediately desist, and try adjusting your positioning before re attempting the exercise.

Variable techniques for the pulley machine

The pulley machine can be varied by performing the exercise with only a partial range of motion. Altering the range of motion will change the focus of the exercise to different areas of the back.

The exercise should be performed with different amounts of weight depending on the overall goal of a work out. If the goal is to develop large muscles, and increased total strength, then the exercise should be performed with a greater total weight, and fewer repetitions should be done. If the goal is to shape and tone the back muscles, then more repetitions should be done with a reduced quantity of total weight.

Whichever strategy is employed, you should select a weight that will leave you near muscle failure by the end of a set of repetitions.

You can increase the aerobic activity of an exercise like the pulley machine seated row by alternating quickly between seated rows, and an opposite type of muscle exercise, like the chest press. This will increase the aerobic benefit of a workout, as well as allow greater results in a limited time duration work out session.

Why you should consider the pulley machine

The pulley machine for the seated row is an excellent tool for the isolation and development of the muscles of the back. The machine is very user friendly, and the needed techniques will be mastered quickly by even novice users. The machine offers a range of possible weights that will make it challenging enough for the strongest and most experienced trainer at any gym.

Weight trainers are looking to develop their back strength and musculature, and will not consider a gym comprehensive unless it offers an efficient and effective whole back building machine based exercise, like the pulley machine seated row.

The pulley machine is designed for usage in a professional gym environment, and will offer years of reliability and durability.

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Lat machine

The lat pull down machine is an excellent tool for the isolation and development of the lat muscles of the upper back. These muscles are vital for correct bodily proportion, and the development of the lats is essential for core upper body strength and power building.

These can be difficult muscles to isolate, and many other lat exercises will be compound type muscle movements. The lat pull down machine exercise is a very effective exercise, as it does effectively isolate the lats, and as such promotes excellent muscle development in this region.

Working the upper body and the upper back will be an important goal for many weight trainers, and for that reason, the lat pull down station is always a popular station at the gym. No comprehensive gym can afford to be without a lat pull down machine.

The lat pull down machine is composed of heavy gauge steel tubing, and is designed for the rigors of a professional gym environment. The lat pull down machine will offer years of reliable and durable use in any professional gym.

Muscles worked by the lat pull down machine

The lat pull down machine, as the name implies, works primarily the latissimus dorsi muscles. Other muscles act as synergistic muscles for the muscle movement, but the lats are the primary beneficiary of the pull down. Some of the synergistic muscles involved in the lat pull down are the biceps muscles, the pectoral muscles, the deltoid muscles, the traps and the rhomboids.

Strengthening the upper back is an important weight training goal, and is important for correct bodily proportion and upper body power.

Appearance and dimensions of the lat pull down machine

The lat pull down machine is composed of heavy gauge steel tubing and a black padded bench seat. The movable pulling bar is overhead, and can be gripped in a number of variable positions to alter the strain on different areas of the lats. The weight stack is located in front of the seated user, and is adjustable through a variable pinioning system. The seat has leg restraints that will help the seated user maintain proper positioning as they perform the exercise.

The machine is composed of heavy gauge steel, and has been specifically designed for durability in a professional gym environment. The machine will offer years of durability and maintenance free service.

The dimensions of the machine are 60 cm x 120 cm x 230 cm and the weight of the machine is 90 kg.

How to use the lat pull down machine

There are a number of variations on the lat pull down machine exercise, but the most common variation is the seated lat pull down.

The exercise is not technically challenging, and can be easily mastered by even novice users.

The first thing that needs to be done is to select the amount of weight to be pulled. Adjust the steel pin into the correct slot under the number of weight plates to be pulled.

Sit facing the weight apparatus, and grip the pulling bar in a palms forward, shoulder width or wider grip. Exhale as you squeeze your shoulder blades together and pull the weight bar towards your chest. Continue to pull until you have pulled the weight bar down in front of your chest, and the bar is touching your chest. Pause for a two count at the bottom of the range of motion, and give your lats a concerted squeeze. Inhale as you smoothly raise the weighted bar up to an upright and arms extended straight above positioning. Do not lock your elbows at the top of the range of motion, and do not pause at the top. Doing either of these things will reduce the focus of the exercise of off the lats, and will reduce the effectiveness of the exercise.

You should not move your lower body at all during this movement, as this will also reduce the strain off of the lats, and reduce the effectiveness of the exercise.

Improper technique can lead to injury

The lat pull down bar is quite safe, and can be used safely without the need for a spotter or assistant of any kind.

You should endeavor to stretch thoroughly and warm up prior to pulling heavy weights with the lat pull down machine. If you approach the machine with “cold” muscles, you are at risk for a muscle strain, or even a muscle tear. These will be very painful, and will at the very least hamper your training, and are best avoided.

Many experienced lifters will warm up by first performing a very light weight repetition of the exercise, before progressing to heavier weights.

Some possible variations of the exercise may put the shoulder into an unnatural position, and care must be taken to avoid injuring the shoulder joint. If you feel any joint pain while performing any variation on the lat pull down, you should immediately desist from the exercise. Try a differing position, and if you still feel pain, do not attempt any further repetitions.

For best results, perform the exercise to, or near to, muscle failure, also, for best results, perform three sets of the repetitions.

Variable techniques for the lat pull down machine

There are a number of possible variations on the standard chest pull down motion, as described above.

One of the common variants, begins with the same starting position, and uses the same hand gripping position and orientation; but instead of pulling the bar down in front of your chest, has you pull the bar down behind your head until it hits your shoulders. This is a variation that may aggravate your shoulder joint, and so care should be taken with this variation.

You can also perform the exercise in the standard manner, as a pull down to your chest, but alter the motion by changing your hand orientation. Using a palms-in grip will alter slightly the focus on the muscle.

You an also alter the standard exercise by using a hands together grip, and pulling the bar down in front of your head to your chest, as described above. This also will provide a minor variation in the focus of the exercise.

A rather different variation on the pull down begins from a standing position. In this variation, the bar is gripped from standing, and is pulled down to near the waist, with an arms stiff and extended orientation. Keep your lower back and abs tight and straight, to ensure that the focus of this variation stays on the lats.

Many people will circuit train, by combining a pulling type of exercise, such as the lat pull, with a pushing type of exercise, such as the chest, or shoulder press. Alternating quickly between these types of muscle movements increases the aerobic benefit of the workout, as well as increases the productivity of a limited time spent in the gym.

Why you should consider this machine

The lat pull down machine is an essential machine for the isolation and development of the lats. The machine is a very popular station at any comprehensive gym, and is a must for any professional gym environment.

The exercises performed on the lat pull down machine are not technically difficult, and can be quickly mastered by even novice users; but the range of weight offered, means that the machine will remain challenging and rewarding for even the most experienced and powerful of weight trainers at any gym.

The machine is capable of a number of variations on the original exercise, and will help weight trainers develop a wide and powerful upper back.

The machine is designed with the rigors of a professional gym in mind, and is built to provide years of reliable and maintenance free service.

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The seated row machine

The seated row machine provides an additional machine platform for the isolation and development of the back muscles. The muscles of the upper back are of primary importance in the training and development of core upper body strength and power; and correctly proportioned back muscles are essential for healthy bodily composition, and the look of a strong and broad back.

It can be difficult to isolate the back muscles well, and the seated row machine does effectively isolate these upper back muscles. Many weight trainers will desire to develop their upper back strength and size, and therefore the seated row machine is an asset to any comprehensive gym environment.

The machine is easily learned, and even novice users will have no difficulty performing the exercise correctly, but the machine, with its wide range of possible weights, will remaining challenging enough for even the most experienced weight trainer at any gym.

The machine is composed of heavy gauge steel and is designed for long term strength and durability in a professional gym environment. The machine will provide many years of maintenance free reliability, even when subjected to very heavy usage.

Muscles worked by the seated row machine

The seated row is a machine that is designed for an exercise that isolates and strengthens all of the muscles of the upper and mid back. Some of the specific muscles targeted are the lats, the traps and the rhomboids. The biceps and pectorals are also secondary muscles in the exercise.

Appearance and dimensions of the seated row machine

The seated row machine is comprised of heavy gauge steel tubing in white, and a thickly padded black seat and torso support in black. The seat is adjustable to ensure optimal form while performing the seated row, and the weights are adjustable through a variable pinioning system. The user sits facing the torso pad and weight stack, and grasps the handled pulling bars at an arms extended position at chest height. The weight stack is located in front of the seated lifter.

The machine is designed for usage in a professional gym environment, and contains quality mechanisms and apparatus’, for years of maintenance free usage.

The dimensions of the machine are 90 cm x 120 cm x 190 cm, and the weight of the unit is 90 kg.

How to use the seated row machine

The seated row machine is an easy to use machine, and correct technique can be quickly mastered by even novice users.

The first thing that needs to be done is to adjust the weight to be lifted. Take the steel pin, and insert it into the slot under the correct number of weight stacks to be moved.

Adjust the seat if needed for optimal positioning. You should be able to grasp the handles of the pulling bar at chest height.

Straddle the bench, and press the front of your torso against the torso pad. Grab the handles in either an upright or horizontal grip, and exhale as you begin the muscle movement. Power the bars back towards your chest, and complete a full range of motion that stops as your hands move just to the chest. Pause for a count of two at the edge of the range of motion and flex the muscles of the back. Slowly and smoothly inhale as you move the bars back to the starting position. Do not allow the weight to rest on the weight stack before beginning another repetition, as this will take the strain off of the back muscles, and will reduce the effectiveness of the exercise.

Additionally, to ensure that the strain of the exercise stays firmly on the back muscles, make sure that your torso and legs stay completely still as you complete the movement. It can be tempting to pull your torso off of the support as the weight gets heavy, but doing this will reduce the strain on the back and reduce the effectiveness of the exercise.

You should complete a set of repetitions so that you end the last repetition near muscle failure, and would be unable to complete even one further repetition.

For best results, perform a series of three sets of repetitions

Incorrect use can lead to injury

The machine is very safe, and can be used safely without the need for a spotter or assistant. The greatest risk for injury while using the seated row machine comes from insufficiently warming up.

If you approach the exercise with “cold” muscles, you can easily strain or even tear one of the many back muscles involved in the exercise. A strain in any of the back muscles will be quite painful, and will limit further training, and possibility even limit mobility.

You can warm up before attempting strenuous weight by performing a set of very light weight repetitions on the machine, prior to working your muscles to failure with a maximal weight set.

Variable techniques for the seated row machine

The seated row machine can be varied by altering the hand position on the handled grips. You can either perform the exercise with a vertical hand orientation, or a horizontal orientation, and altering these positionings will alter the effects of the exercise.

The machine is not designed for variable usage, and the best way to modify the effects of the seated row are by optimal usage of weights and repetitions.

If you are training to promote muscle growth and maximal strength, you should be performing fewer repetitions with a heavier weight. If you are training to shape and tone, you should be performing greater numbers of repetitions with a reduced amount of weight.

Many people will combine the seated row, with alternating sets of an opposite muscle movement such as a press or dip. By alternating between opposite types of muscle movement you increase the aerobic benefits of a weight training session, as well as maximize the benefits of an allotted time at the gym.

Why you should consider the seated row machine

The seated row machine is an effective back isolator and back power building exercise. A healthy, muscular, broad back is an essential goal in any weight training regimen, and as such, any comprehensive gym must have an effective machine for the promotion of back musculature.

This machine is very user friendly, and the techniques can be quickly mastered by even novice users, but the machine offers a range of available weights that will make it challenging enough for even the most experienced trainer at the gym.

The machine is composed of heavy gauge steel framing and quality mechanisms, and is designed for years of reliable usage, with minimal maintenance required.

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The pullover machine

The pullover machine, also known as the lever pullover machine, or the lat pullover, is a fantastic compound upper body exercise that really allows for a whole range of motion in the development of the primary muscle group, the lats.

The pullover machine is one of the few machines that even the most ardent free weight loving power lifter will be regularly using. It is the best possible tool for really working the lats and back over an incredible range of motion.

The machine is easy to use, and can be used safely without the need for as spotter. The machine is always a popular station, and is a must have for any comprehensive gym environment.

The pullover machine is made of heavy gauge steel tubing and has been designed with the rigors of a professional gym environment in mind, the pullover machine will offer years of durability and dependable service, in any professional gym environment.

The lat pullover is easy enough for novice users to master the technique quickly, and will remain challenging enough for the most experienced lifters at ay gym.

The muscles worked by the pullover machine

The pullover machine is a compound upper body muscle building machine, and if you start using it, you will be sore in a lot of new places! The primary focus of the pullover is the lats and upper back muscles. The traps also act as stabilizers, and the delts, biceps, pectoral muscles and triceps will act as secondary muscles.

This compound muscle movement will allow for an incredible range of motion, and will develop lat strength over that whole range of motion. No other exercise can promise the compound and lat benefits of the lever pullover machine.

Appearance and dimensions of the pullover machine

The pullover machine is made from heavy gauge steel in white, with thickly padded black benches and back supports. The movable pulling apparatus will be grasped from an overhead position, and there are padded restraints for the upper arms, to remove some of the strain off of the hands, as well as to promote proper positioning and form.

The movable pulling arm may need to be moved into a forward position prior to beginning the exercise. There is a foot lever available, and pressing this foot lever will move the pulling arm forward, to allow for an easier start to the exercise.

The weight stack is located to the right of the seated user, and the weights are adjustable through a pinioning system.

All cables and pulleys are hidden safely from view.

The machine is designed for professional usage, and the mechanisms and apparatus are quality units designed for regular use, and years of maintenance free service.

The dimensions of the lat pullover machine are 120 cm x 140 cm x 170 cm, and the weight of the unit is 90 kg.

How to use the pullover machine

The pullover machine is a compound muscle movement with an enormous range of motion, yet it is very easy to perform, and even novice users will quickly learn the correct technique.

The lifter must first select the amount of weight to be lifted. The steel pin can be moved into the slot below the correct number of weight plates to be moved.

Sit comfortably in the machine, with feet flat on the ground, and reach upwards and backwards to grip the movable bar in a palms facing out position. Use the foot lever to pull the bar forwards to an acceptable starting position.

When the bar is comfortably forwards, clench your abdominal muscles, sit straight back and erect in the chair, and pull the weight bar up and over you head, continuing until your hands are almost at your legs. At the end of the range of motion, pause for a count of two, and make a concerted clenching of your lats and upper back. Inhale as you slowly and smoothly raise the bar back to the initial starting position.

Your back should stay against the padded back pad for the entire duration of the range of motion. Leaning forward is a natural tendency as the weight gets heavy, but this will reduce the isolation off of the upper back, and will reduce the effectiveness of the movement.

You should also endeavor to perform this exercise with a very slow range of motion, you do not want to swing or jerk the weight at all, as this can also reduce the effectiveness of the exercise.

If you cannot perform the exercise in a slow and controlled manner, with your back against the back pad, you should reduce the amount of weight used. Lesser weight moved with proper form will always result in greater gains that heavier weight moved with poor form.

Incorrect form can lead to injury

The machine is quite safe, and can be used without the need for a spotter or assistant.

You should start off quite slowly with this exercise. The range of motion performed results in impressive gains, but can also more easily strain one of a number of muscles used in the giant range of motion.

Take at least a couple of months of steady usage to build up the weight used on this machine; and do not attempt to rush into heavy weights until your body is well accustomed to the demands of the exercise.

You should also strive to perform the exercise quite slowly. The range of motion is huge, and rushing or swinging quickly through the exercise will much more likely result in injury or strain. Slow and controlled movement will result in the best results, as well as minimize the chances of injury.

As with any exercise, you should ensure that you spend the time to warm up and stretch thoroughly before performing this exercise. If you attempt to perform the pullover “cold” you are far more likely to strain or even tear a muscle.

Variable technique on the pullover machine

The pullover machine can be used in a number of different variations. As the range of motion is quite large, the exercise can be performed with a partial range of motion for different results.

Many users will isolate the lats with a range of motion that begins at the top as per normal, but extends down only a third of the way to the bottom of the range of motion. This can be done with more speed that the standard technique, which requires slow and steady movements for safety.

As with any major muscle building exercise, you can alter the results gained by changing the amount of weight to be lifted. If you are looking to build strength and muscle size, you should move heavier weights with fewer repetitions. And if your goal is to tone and smooth, you should perform more repetitions with less weight.

You should take a couple of months to get used to this machine before attempting to exercise to complete muscle failure.

For best results, three sets of repetitions should be performed.

Why should you consider the pullover machine?

Any professional caliber gym requires a pullover machine. The machine is very popular with novices and experienced power lifters alike, and many people will not consider a gym unless it has a lat pullover machine.

The machine is very easy to master, and can be used in complete safety without the need for a spotter or assistant. The machine is made of heavy gauge steel and quality mechanisms, and is designed for years of usage in a professional gym environment.

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The shoulder press machine

The shoulder press, or military press, machine is a compound power exercise focusing primarily on the shoulders.

The exercise can also be performed via a smith press machine, or straight free weight, but the shoulder press machine offers the most safety and can be used safely without the need for a spotter, even when heavy weights are being lifted to failure.

Additionally, many lifters report that performing the exercise with free weights requires difficult balancing of the heavy bar. Performing the shoulder press with the shoulder press machine eliminates the worry of balancing the heavy barbell, and for this reason, many people report that they can effectively lift more weight with a shoulder press machine, than with free weights.

The machine is composed of heavy gauge steel tubing, and is designed for years of use in a professional gym. Any comprehensive gym requires a shoulder press machine.

Muscles worked during the shoulder press

The shoulder press concentrates the bulk of the strain onto the deltoid muscles. The triceps are also worked during the upper part of the range of movement, and the upper pectorals are also strained. The lower back and abdominals are secondary stabilizer muscles in this exercise and will benefit as well.

Appearance and dimensions of the shoulder press machine

The shoulder press machine is made of heavy gauge steel tubing in white and a black padded bench and reclined back support. The weight is moved with two handles that are grasped at shoulder height. The weight stack is located to the right of the seated user, and the amount of weight lifted is variable through the use of a steel pinioning system.

All cables and pulleys are hidden safely from view. The machine is designed for durable professional usage, and will offer years of service in any professional gym.

The dimensions of the machine are 130 cm x 210 cm x 170 cm, and the weight of the unit is 90 kg.

How to use the shoulder press machine

The shoulder press machine is quite straightforward, and can be easily mastered by even novice users.

The first step is to select the amount of weight to be pressed. Adjust the steel pin into the correct slot under the number of weight plates to be lifted.

Adjust the bench seat, so that the handles of the lifting bar are comfortably at shoulder height and sit sown with your back pressed firmly against the back of the slightly reclined bench

Grasp the bar with your palms facing out away from your body; exhale, and pinch your shoulder blades together as you power the weight upwards. Continue upwards until your arms are extended straight above your head, but do not lock your elbows at the top, as this takes the strain of the exercise off of the deltoids, and reduces the effectiveness of the exercise.

Lower the weight down, inhaling, until you are in your original position and repeat. Do not allow the weight to rest on the weight rest at the bottom, but instead immediately begin another repetition.

You do not need a spotter for safety, but you can use an assistant to help you raise the weight on the last repetition, as you train past failure for optimal results.

Tighten your abdominal muscles as well as the muscles of your lower back as you perform this exercise; as this will help to keep your back in the correct upright position, and will keep the strain of the exercise effectively on the deltoid muscles. Do not move your upper body as you lift the weight. Your torso should remain still, as this will keep the strain on the deltoids as desired.

If you cannot lift the weight without moving your upper body, consider reducing the weight to be lifted; as lifting less weight with proper form will result in more gains than lifting more weight incorrectly.

Incorrect form can lead to injury

The shoulder press machine is far safer than the free weight shoulder rests, and you are unlikely to injure yourself while using this machine.

You can safely perform this exercise without the need for a spotter, although an assistant may be used to help you train past failure.

Make certain that you keep your back straight and against the reclined back pad. A straight back will result in better results, as well a reduced chance of injury.

If you experience shoulder joint pain while performing this exercise, you should immediately stop, and try the exercise again in a slightly more reclined position. If you still experience joint pain, you should not perform this exercise.

As with any strenuous exercise, you can strain or even tear a muscle if you attempt to lift “heavy” without warming up properly. Always make sure that you stretch and warm up well before using the shoulder press machine.

Variable techniques on the shoulder press machine

The shoulder press can be varied to increase the focus onto the triceps by changing the range of motion. Too work the triceps, lift upwards to a straight arms extended position as normal, but come down only half the way to your shoulders before repeating.

As with any muscle building exercise, you can change the results by altering the amount of weight lifted. If you are trying to build muscle size and strength, then you should endeavor to lift heavier weights for fewer repetitions; and if you are looking to tighten and tone, you should lift less weight for more repetitions.

For best results, always select a weight that brings you near muscle failure by the end of a set of repetitions, and perform a total of three sets of repetitions, with a rest period between each set.

Why you should consider the shoulder press machine

The shoulder press is an effective power balancing compound muscle exercise, and the shoulder press machine is always a very popular station at any gym.

Many weight trainers prefer to use a shoulder press machine over free weights, as they need not worry about balancing the heavy barbell, and can concentrate all of their focus and power onto the execution of the movement. Additionally, the shoulder press machine is much safer than the free weight exercise, and the machine will also enforce correct form onto the lifter.

The shoulder press machine is made of heavy gauge steel, and is designed for the rigorous usage of a professional gym environment. The shoulder press machine will offer years of reliable and maintenance free service.

No comprehensive gym can afford to be without a quality shoulder press machine.

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The seated fly

Everyone wants to develop an impressive chest. Exercises that work the pectoral muscles are always amongst the most popular at any gym; and the seated fly is no exception. The seated fly is a great way to isolate and develop the pectoral muscles, and the seated fly machine is an ever popular way to do the chest fly.

The seated fly machine is also sometimes known as the chest fly machine

The seated fly can be done with dumbbells; but many people prefer the easier balancing and range of motion offered by the seated fly machine.

The seated fly machine is very easy to use, and can be mastered by first time users, but offers a range of weights that will also challenge and stimulate the most experienced weight trainer at any gym.

The seated fly machine is completely safe, and the exercise can be performed without the need for a spotter or other assistant.

The seated fly machine is a professional caliber machine, and the heavy gauge steel tubing and quality apparatus are designed for years of maintenance free use in a professional gym environment.

What muscles does the seated fly machine work?

The pectorals are the isolated and targeted muscle in the seated fly. The deltoids and biceps act as secondary synergistic muscles, and also benefit from the seated fly.

The bench press and other major muscle movements also target the chest, but these are more compound based muscle movements. The seated fly is specifically designed to isolate and target only the pectoral muscles. Targeting and building the pectoral muscles is always popular, as everyone wants to develop a broad and powerful, well defined chest.

Appearance and dimensions of the seated fly machine

The seated fly machine is comprised of a heavy gauge white steel frame, with a thickly padded black bench seat and back support. Extending laterally from the chest are two movable lifting bars, with handles at the tops of the bars, and inner forearm restraints at the side. There is also a metal bar at the base of the unit, by the left foot, that can be pressed down with the feet to help move the movement arms forward a bit at the start of a set of repetitions. The base of the chair is adjustable to ensure a good fit.

The weight stack is located to the right of seated user, and the weight to be lifted is selected through a movable pinioning system. All cables and pulleys are hidden from view.

This machine is a professional caliber machine and is designed for durability and reliability.

The dimensions of the seated fly machine are 130 cm x 140 cm x 170 cm, and the weight of the unit is 80 kg.

How to use the seated fly

The first thing to do as you approach the exercise is to select the amount of weight to be lifted. You can adjust the weight by moving the steel pin into the desired slot below the number of weight plates to be moved.

You should also ensure that the seat is adjusted to the correct height. Your arms should be at right angles from your chest as you grip the handles on the movement arms.

Sit on the bench with your back pressed firmly against the rear back pad, and grasp the handles, with your inner forearms secure against the movement arms. Exhale as you flex your pectoral muscles, and bring the two arms towards the center of your chest. Bring them together until they are almost touching in front of your chest. At the top of the range of motion, give your pectoral muscles a concerted squeeze, and pause for a count of two. Slowly inhale as you spread your arms out back to the starting positions. Do not let the weight rest on the weight stack, but immediately begin a new repetition after having gone to full extension.

You want to ensure that the emphasis of the exercise stays firmly on the pectorals, and so you should ensure that you do not make any unnecessary movements. It can be tempting to lean forward, as the weight gets heavy to help the movement along, but this, or any other unnecessary movement, reduces the isolation on the Pecs, and thereby reduces the quality of the movement.

If you cannot complete the exercise while motionless, you would be better off performing the repetitions with less weight. Proper form and less weight will always result in more muscle building than heavy weights and poor form.

Incorrect form can lead to injury

This machine is quite safe, and you will not need to worry about a spotter or assistant as you perform the seated fly machine.

The biggest risk of injury while using the seated fly machine is due to insufficiently warming up prior to using the seated fly machine.

You should always endeavor to stretch well, and limber up before doing any strenuous exercise. You could strain or even tear your pectoral muscle if you approach this exercise cold.

Make sure that the seat is positioned at the right height, and that you keep your back firmly against the back pad during the execution of this movement. You can help to keep your back straight by making a conscious effort to clench your abs and lower back before you begin the movement.

Keeping your back straight will help you to maintain correct form and get the most out of the exercise, as well as minimize the risk of injury.

If you experience any discomfort on the shoulder joint as you perform the seated fly, you should immediately desist. Try adjusting your positioning, and if you still feel pain, you should not attempt any further repetitions of the exercise.

Variable techniques on the seated fly machine

The seated fly machine is an effective isolation device for the pectoral muscle.

The best way to vary the exercise is to make certain that your routine is targeted to the results that you want. If you are looking to build muscle and power, you should be performing fewer repetitions with more weight, and if you are looking to shape and tone, you should be performing more repetitions with less weight.

It is always more beneficial to perform the exercise with less weight, and maintain correct form, than perform the exercise with heavier weight and poor form.

Why you should consider the seated fly machine

The seated fly machine is a very popular machine for the effective isolation and development of the pectoral muscle. This machine is an essential tool for any comprehensive gym environment.

The fly can be performed with dumbbells, but most people prefer to use the machine. The machine is safer, and easier to master than the free weight fly, and will enforce better form, and thereby usually demonstrate better results.

This machine is built with the needs of professional gym in mind, and will offer years of reliable, durable service.

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The adductor machine

This adductor machine is a machine that isolates the strain of a muscle movement onto the inner thighs or adductor muscles. The adductors can be very difficult to isolate, and most leg exercises will be compound leg muscle exercises, with varying degrees of benefit to the adductors.

To really benefit and tone the muscles of the upper thigh, you need a way to isolate and specifically strain these muscles, and the adductor machine is a very effective way to do this.

Many weight trainers will be very concerned with achieving tight and toned upper thighs, and for this reason the adductor machine is always a very popular station, and a must for any comprehensive gym.

The exercise on the adductor machine is not technically difficult, and can be performed correctly by even novice users. The adductor machine has a range of possible weights that makes it easy enough for beginners, and challenging enough for the most serious of body builders.

The adductor machine is designed for professional usage, and is composed of heavy gauge steel, and quality mechanisms. It will perform well in a professional gym, offering years of maintenance free, reliable and effective service

Muscles worked by the adductor machine

The adductor machine is a machine that isolates the strain of an exercise onto the adductor muscles of the upper things. In this exercise, the abdominals and lower back muscles act as stabilizers, and will also benefit.

Stereotypically popular with women trainers concerned with shapely and tight upper thighs, the adductor machine is also widely used by serious body builders, who strive to build the size and shape of their inner thighs.

Building the strength of the inner thighs with the use of the adductor machine will also help power trainers perform with more weight on other compound exercises, such as the leg squat, or deadlift.

The adductor exercise is truly beneficial for all weight trainers at a professional gym.

Dimensions and appearance of the leg adductor machine

The leg adductor machine is composed of heavy gauge steel tubing in white, with a thick black padded seat and back support. The exercise is performed with two laterally moving bars located in front of the seated user. Each bar has a padded knee rest position, and the user will place the inside of the knees against the outside of the knee rests, as they power the movable bars towards the middle. There are steel foot pegs for resting the feet on the movable bars during the exercise

The weight stack is located to the right of the seated user, and the weight is adjustable through the use of a movable steel pinning system.

All cables and pulleys are hidden safely from view. This machine is designed with the strength and durability required by a professional gym in mind.

The dimensions of the machine are 110 cm x 120 cm x 170 cm, and the weight of the unit is 80 kg.

How to use the adductor machine

Firstly, select the quantity of weight to be lifted by moving the steel pin into the correct weight slot below the desired weight plate.

Seat yourself comfortably on the bench, with your back pressed against the back of the slightly reclined back bench. Place you feet on the outside of each movable metal leg bar, and secure the inside of your knees against the outsides of the knee pads. Grip the hand bars for support, and with a concerted clench of the inner thigh, power the leg bars towards the center, until your knees are nearly touching in front of your body. You should exhale as you bring your legs together.

Inhale as you smoothly and slowly open your thighs, and extend the range of motion as far as is comfortable. Do not let the weight plates rest on the supports at the end of the range of motion, as this will reduce the effectiveness of the exercise. Keep the strain on the inner thighs, and immediately begin another repetition.

You should not bend forward as you complete this exercise. A good way to ensure that you maintain correct form as you perform the exercise, is to make a concentrated effort to tighten both your abs and lower back, and keep your back relaxed, but firmly against the reclined back pad.

You never swing or bounce the weight, as this also reduces the effectiveness of the exercise. If you notice that you are swinging the weight, make an effort to slow the motion down, until it is under control again. Keeping the motion slow will increase the benefit on the targeted muscles.

If you notice that you need to raise your lower back or hips to perform the exercise as you tire, you should consider reducing the amount of weight. Less weight used on an exercise executed with good form, will always result in greater muscle development than more weight and incorrect form.

Incorrect form can lead to injury

The adductor machine is very safe, and can be used safely without the need for a spotter or other assistant.

You should always endeavor to warm up completely before trying to move heavy weights. You should stretch thoroughly, and it can be helpful to perform a warm up exercise using the adductor machine, but with a greatly reduced weight.

Approaching this exercise with “cold” muscles, could result in an inner leg strain, or even muscle tear.

Straining the muscle of the inner thigh will be painful, and hamper your mobility, so you should ensure that you reduce the likelihood of any injury by warming up properly.

The adductor exercise is a lateral hip movement, and if you experience any pain in the hip joint, you should not continue with the exercise.

Keeping proper form, with an erect posture and a tightened mid section will both increase the benefits of the exercise, and as well reduce the likelihood of injury.

Variable techniques for the adductor machine

The adductor machine is inner thighs specific, and most of the variability will have more to do with altered weight, than with altered technique.

One common variable technique is to lift the feet off of the feet platforms as you perform the adductor exercise. This will intensify the difficulty of the exercise, and increase the strain on the lower back and abdominals. If you perform this variation, you will likely need to reduce the amount of weight moved, in comparison with the standard adductor technique.

As with any muscle building exercises, if your goal is to build muscle size and strength, you should perform fewer repetitions with more weight, and if your goal is to shape and tone your thighs, then you should perform more repetitions with less weight.

You should choose a quantity of weight that will stress the adductor muscle almost to failure, over the course of the desired number of repetition.

For best results, perform three sets of repetitions.

Why you should consider the adductor machine

The inner thighs are not easy to effectively isolate, and the adductor machine is one of the few machines that does isolate this muscle well.

Building or toning the muscles of the inner thigh will be a common goal for many gym users, and so any comprehensive gym should provide a machine that effectively isolates these muscles.

The adductor machine is easy to use, and can be correctly used by beginner trainers; and the machine can be set with enough weight to make it challenging enough for the most experienced body or power builder.

The adductor machine is designed for professional usage, and offers durability, and many years of low maintenance usage.

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The abductor machine

The abductor machine is also commonly referred to as the hip abductor machine, and is a very effective machine for the selective isolation and toning of the glutes and upper hip muscles.

Toning and strength of the upper thighs and hips will be an important training goal for many people at the gym, and this exercise machine is one of the best possible tools to achieve tight and toned glutes and hips.

Most leg exercises are compound exercises, and work a variety of muscles throughout the range of motion. These are very effective, but if you really want to develop a certain area, you will need to perform an exercise that isolates that particular area.

The abductor machine is user friendly and can be quickly mastered by even novice users, but remains challenging enough for rewarding usage by experienced users.

The abductor machine is composed of heavy gauge steel tubing, and is constructed for years of durable usage in a professional gym facility. Every comprehensive gym environment should have a machine that will allow for the isolation and toning of the lateral glutes and hips.

What are the muscle groups worked by the abductor machine?

The abductor machine works primarily the gluteus medius, (the upper hip muscle) as well as the gluteuous maximus, the largest of the glute muscles. The abdominal muscles act as stabilizers during the muscle movement, as do the muscles of the lower back, and both of these muscle groups will also receive secondary strengthening from the abductor machine exercise.

Appearance and dimensions of the abductor machine

The abductor machine is composed of heavy gauge steel tubing in white, and a black thickly padded bench and back support. The exercise is performed via two laterally moveable leg bars, that are pushed outwards as the outsides of the knees pushes against the black padded knee pads.

The weigh stack is located to the right of the seated user, and the weights are adjustable through a moveable pinioning system. The cables and pulleys of the machine are hidden safely from view.

The dimensions of the machine are 80 cm x 130 cm x 170 cm and the weight of the abductor machine is 60 kg.

The machine is designed for the heavy duty and rigorous usage of a gym environment, and is constructed to allow for years of durable, maintenance free usage.

How to use the abductor machine

The first thing that must be done before performing the exercise is to adjust the weight to be lifted. Insert the steel pin under the correct amount of weight by inserting it into the slot on the side of the weight plates.

Sit comfortably in the padded chair, with your feet against the steel foot rests, and your back pressured firmly against the back of the back rest. The outside of your knees should be pressing against the side of the knee pads.

Exhale as you press laterally against the knee pads, and extend your legs out as far as is comfortable to the sides; an action of opening your thighs up. Clench both the muscles of your abs and back as you perform the exercise, and concentrate on maintaining a relaxed yet upright positioning in the chair. Sitting tall and upright in the chair concentrates the strain of the muscle movement on the correct area. Try to keep your feet and ankles relaxed, and bring your thighs out as far as is comfortable. At the end of the range of motion, hold the position for a count of two, before inhaling as you slowly; bring your legs back together. Do not allow the weight to rest on the supports before beginning another repetition, as this will reduce the effectiveness of the exercise.

If you need to press your upper back tightly against the pad, and lift your hips outwards to complete the exercise, this means the weight is too heavy, and you should perform the exercise with a reduction in weight. Performing the hip abductor exercise with more weight, but with poor form, will not result in the results you want. You will achieve more muscle development with good form, and a weight that you can manage effectively.

Additionally, try not to bounce the weight outwards. The muscle movement should be slow and controlled for maximal benefit. If you notice that you are bouncing the weight, make a concerted effort to slow the motion down, and consider lessening the weight to be lifted if needed.

Incorrect form can lead to injury

The hip abductor machine is well designed for complete safety. You will not need a spotter or assistant to perform this exercise, even while training with heavy weights.

As with any strenuous exercise, you should ensure that you are well stretched and warmed up prior to beginning the movement. Approaching the exercise “cold” can lead to muscle strains, or even muscle tearing.

If you experience hip discomfort while performing the exercise, try altering your seated position slightly. If you continue to feel pain in your hip joint, you should not continue with the exercise.

Try to maintain an upright posture, with tightened abdominals and lower back muscles. Keeping these muscles tight, will ensure correct form for maximal benefit, and will reduce the likelihoods of injury or strain.

Variable techniques for the abductor machine

The abductor machine is a well designed device for the specific isolation and development of the glutes and hips.

You can alter the exercise, and increase the difficulty of the routine, by keeping your legs suspended off of the steel foot pegs while performing the exercise. This will intensify the muscle movement, and you will probably need to reduce the weight by about 20 % while using this alternate technique. Lifting the feet up will transfer more of the muscle strain to the secondary muscles, the abs and the lower back, and will increase the benefits of the exercise across the lower torso and upper legs.

You should vary the amount of weight lifted, depending on the specific results you are trying to achieve. If your goal is tight and toned glutes and hips, you should be performing more repetitions per set, with less weight. If your goal is muscle size and strength development, you should concentrate on moving more weight, with fewer repetitions per set.

You should perform three sets of repetitions, and for best effect, perform each set of repetition to near muscle failure.

Why you should consider this machine

The glutes and hips are difficult muscles to specifically isolate, and the hip abductor machine does well isolate these muscle groups. Many weight trainers will be concerned about the proper toning and shaping of the muscle in this area, and this machine will surely be popular with a vast majority of people at any gym. For this reason, a comprehensive gym needs to have an abductor machine, or other machine that can isolate and work the muscles of the hips and glutes.

This machine is easily learned, and can be operated quite safely, even without a spotter or assistant. The machine imposes correct form onto the user, and thereby increases the likelihood of dramatic and positive results.

The machine is designed for use in a busy professional gym environment, and will offer years of durable, 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.

Gym Equipment

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