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 double pulley machine

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

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

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

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

Muscles worked by the double pulleys machine

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

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

Appearance and dimensions of the double pulley machine

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

The weights are adjustable through a variable pinioning system.

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

How to use the double pulley machine

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

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

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

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

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

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

Incorrect form can lead to injury

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

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

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

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

Variable techniques for the double pulleys machine

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

You can alter the results achieved by varying both amount of weight to be used, and the number of repetitions performed. If your goal is to build muscle mass and strength, then you should be performing fewer repetitions with a greater total weight, and if your goal is to shape and tone, then you should be performing a greater number of repetitions, with a reduced quantity of weight.

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

Why you should consider the double pulleys machine

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

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

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

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

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The 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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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.

Gym Equipment

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The hi low pulleys machine

The hi low pulleys machine actually offers three heights of pulleys, and is one of the most basic and versatile of all the available gym equipment.

The three pulleys, one above the head, one at weight height, and one at the level of the feet, allow for a huge number of cabled exercises, and will make this machine one of the most versatile pieces, and therefore best value gym stations, in any professional gym environment.

The machine can be used for seated rows, lat pull downs, cable crossovers, triceps presses and many more possible exercises.

Every comprehensive gym must have a quality cable machine for the performance of cabled exercises, and the simple design of the hi low gym station is a fantastic solution for any space or budget conscious professional gym.

The machine is composed of heavy gauge steel, and will offer many years of reliable and durable service, even under the heaviest of usages.

Muscles worked by the crossover pulleys

The range of possible exercises on the hi low machine is far too numerous to be covered effectively within the limited scope of this article. Virtually every major muscle on the body can be worked through an exercise using the weighted cables of the hi low machine. The cable machines are very often used for lat pulls and seated rows, which are back and specifically lats exercises, and the triceps press, which is an isolator of the triceps. The cable crossover, which is another very popular cabled exercise, works the deltoids and biceps, but focuses on the chest.

The appearance and dimensions of the hi low machine

The hi low machine is composed of heavy gauge steel tubing in white, and has three pulleyed levels for the attachment of various exercise bars. The pulleys are above the head, at waist height, and at the level of the feet.

The weight is adjustable through a variable pinioning system, and the cables and pulleys offer smooth action, and are designed for years of reliable, maintenance free service in any professional gym environment.

How to use the crossover pulleys

The many exercises possible on this machine make a description of their correct execution beyond the limited scope of this article.

For any exercise, the first thing that should be done, is to attach the correct bar accessory into the machine, to allow for the proper execution of the movement, and then to select the correct amount of weight to be lifted. Adjust the weight by inserting the steel pin into the correct slot below the desired number of weight plates to be lifted.

Whichever exercise you perform on the hi low machine, you should perform that exercise with as many repetitions as will bring you to muscle failure, and for best results, perform three sets of repetitions per training session.

Incorrect use of the crossover pulleys can lead to injury

The hi low machine is very safe, and user friendly. The exercises performed on this machine can be quickly mastered by even novice users, but the machine offers a range of available weight that will keep the machine challenging and rewarding to even the most experienced lifter at any gym.

All exercises performed on the hi low machine can be safely performed without the need for a spotter or assistant.

The greatest risk of injury on the hi low machine comes from insufficiently warming up prior to lifting with heavy weights. You should always stretch and warm up properly prior to lifting with heavy weights. Approaching strenuous exercise with “cold” muscles is much more likely to lead to a muscle tear or muscle strain. These can be very painful, can hamper training, and can even limit mobility; and thus should be avoided.

An excellent way to warm up prior to lifting heavy weights is to perform a preliminary set of any exercise, with a very light weight. This will prime the muscles for the heavy lifting to come, and will reduce the likelihood of injury.

Variable techniques for the hi low pulleys machine

The quantity of variations possible on this very versatile machine are numerous; and are far too many to be covered within the scope of this article.

In general, if you are trying to achieve muscle and strength growth, you should perform fewer repetitions with a heavier total weight, and if you are trying to shape and tone, you should perform more repetitions with a reduced total weight.

Why you should consider the crossover pulley machine

The hi low machine is a very versatile machine, will allow for the execution of a great number of distinct muscle movements, and is for the training of almost all muscle groups in the body. There are few other machines that can offer the versatility that the hi low machine can boast.

The machine is very easy and safe to use. Beginner users will be able to quickly master the needed techniques, but the machine also offers a range of available weight that will keep it challenging enough for even the strongest power lifter at any gym.

The machine is composed of heavy gauge steel, and quality mechanisms, and is designed to offer many years of reliability and durability. The machine is relatively simple, and when you consider how many different exercises can be performed off of the hi low platform, is one of the very best possible values on offer today.

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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 delt machine

The delts machine, also known as the lateral delt extension machine and the delt fly machine, is an excellent machine for the development and isolation of the upper deltoid muscles. The development of powerful and pronounced upper deltoids are essential for a balanced and well proportioned muscular physique, and for this reason the delt fly machine is always a popular station at any gym. No comprehensive gym can afford to be without a delt fly machine.

The delt fly can be performed with dumbbells, but many users report that the machine will offer better isolation and development of the upper deltoids. Correct form is very important for this exercise, and the delt fly machine enforces the correct form throughout the range of motion. Dumbbell exercises can be easily performed incorrectly, and to a lesser effect as a result.

The fly machine is easily mastered by even novice users, but offers a range of available weight to make the machine challenging and rewarding for even the most powerful and experienced weight trainers.

The machine is composed of heavy gauge steel tubing, and is designed for strength and long term durability in a professional gym environment.

Muscles worked by the delts machine

The delts machine works the whole deltoid muscle, but the upper and anterior deltoids are the primary beneficiaries of the delt fly exercise. The lower back and abdominal muscles will act as stabilizer muscles during this exercise, and will also receive secondary benefit.

Appearance and dimensions of the delts machine

The delt fly machine is composed of heavy gauge steel tubing in white, and thickly padded black seats and back supports. The two lifting arms are located to the sides of the seated user, and the padded restraints on these arms are moved with the side of the arm pressed firmly against them. The weight stack is located to the right of the seated user, and is adjustable through a variable pinioning system.

The machine has been designed for long term durability in a professional gym environment, and will offer many years of low maintenance service, under the heaviest of usages.

The dimensions of the machine are 130 cm x 140 cm x 170 cm and the weight of the machine is 90 kg.

How to use the deltoids machine

The delt fly machine is not technically difficult, and the machine enforces correct and proper form. The form enforced by the motion of the machine is one of the primary reasons why this machine is superior to free weights for the training of the upper deltoids. Lateral deltoid fly’s performed with free weights, are often performed incorrectly, and as such, offer reduced benefit when compared to the training done on the machine.

The usage of the machine is not technically difficult, and can be easily mastered by even novice users.

The first thing to do prior to performing the exercise is to select the desired amount of weight to be lifted. Adjust the movable steel pin into the correct slot below the correct number of weight plates to be lifted.

Sit comfortably in the chair, with your back pressed firmly against the back of the back pad. Place the sides of your arms against the black arm pads on the sides of the movable lifting arms. Your thumbs should be positioned in a forward facing orientation.

Exhale as you power your arm up laterally, and continue upwards until you reach the top of the range of motion, which is when your arms are at, or just above, the level of your shoulders, and are straight out and extended to the sides. Pause at the top of the range of motion for a count of two. Inhale as you slowly and smoothly lower the weight down to the original starting position. Do not let the weight rest on the weight platform at the bottom, as this will take the strain off of the deltoids, and thereby reduce the effectiveness of the exercise. Continue immediately with additional repetitions for best effect.

Make sure that you do not swing or jerk your arms on either the way up or down, as this also takes the strain off of the deltoids, and will also reduce the effectiveness of the exercise.

Additionally, it is important to remain quite motionless as you perform the exercise. As the weight gets heavy, there will be an inclination to push upwards with your legs, and move your torso to help the weight upwards; this will reduce the effectiveness of the movement, and should be avoided. It is far better to perform the exercise with less weight and good form, than greater weight and poor form. Good form always builds more muscle than heavy lifting done improperly.

For best results continue your set of repetitions until near muscle failure, and perform three sets of repetitions.

Incorrect form can lead to injury

This machine is quite safe, and the exercise can be performed safely without the need for a spotter or assistant of any kind.

If you have a shoulder injury, you may want to start with less weight as you begin to use this machine. If you feel any pain in the joint as you complete the exercise, you should immediately desist. Try adjusting your positioning, and if you still feel the pain, you should not attempt further repetitions with this machine.

Most people who injure themselves on the delt fly machine do so as a result of an insufficient warm up, or insufficient stretching. It is very important to stretch well, and warm up lightly prior to beginning this strenuous exercise. Failure to appropriately warm up can lead to a muscle strain or even muscle tear. A shoulder strain or tear will greatly reduce arm mobility, and as such should be avoided.

An effective way to warm up prior to attempting the exercise is to perform an initial set on the machine with very low weight, prior to starting normal heavy lifting.

Variable techniques on the deltoid fly machine

The delts machine is an effective specific isolator of the top of the deltoid muscle and is a great tool for the strengthening and muscular development of the shoulder. It is not a machine that lends to much variation, and is instead most beneficial as it will enforce proper form, and thereby promote effective muscle development.

You can alter the results achieved by altering the amount of weight lifted and number of repetitions performed. If your goal is to achieve muscle size and strength, then you should perform fewer repetitions with heavier weights, and if your goal is to tone and shape the shoulder area, then you should perform a greater number of repetitions, with less weight.

Whichever of the two strategies you employ, you should stress the muscle to, or near to, failure, by the end of every set of repetitions, and you should do at least three sets of repetitions during a deltoid training session.

Why you should consider the delt fly machine

The delt fly machine is a very effective machine for an exercise that specifically isolates and develops the upper deltoids.

Proper deltoid development is essential for maximal power, strength, and bodily proportion, and as such will be a primary goal for many weight trainers at any gym. Any comprehensive gym must have a machine that effectively isolates and develops the upper deltoid muscles.

The machine is very easy to use, and correct form is enforced by the machine. This machine is easy enough for novice users to master quickly, but remains challenging enough for the most experienced trainer at any gym.

The machine is constructed from heavy gauge steel, and is designed for long term reliability and durability in a professional gym environment.

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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.

Gym Equipment

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