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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The dorsal machine

The dorsal machine is an effective dorsal region isolator. The muscles of the upper back are of vital importance for correct bodily proportion and core upper body strength, and the dorsal machine, or the dorsal row, is an excellent back muscle developer.

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

The machine is very user friendly, and the motion of the movable arms will enforce correct form for better results. The machine can be quickly mastered by even novice users, but offers a range of available weight to keep it challenging enough and rewarding for the strongest power lifter at any gym.

Every comprehensive gym requires an effective machine for the isolation and development of the dorsal muscles.

The muscles worked by the dorsal machine

The dorsal fly will work all of the muscles of the upper back. The lats, traps and rhomboids will be the primary beneficiaries, and the lower back and abs will act as stabilizers, and will also benefit.

The appearance and dimensions of the dorsal machine

The dorsal machine is constructed from heavy gauge steel framing in white, and quality smooth acting mechanisms. The padded seat and restraints are in black, and the weight is adjustable through a variable pinioning system. The seat is also adjustable to ensure correct positioning during the execution of the movement.

The dimensions of the machine are 120 cm x 77 cm x 220 cm, and the weight of the dorsal machine is 140 kg.

How to use the dorsal machine

The dorsal machine is very easy to use, and the machine will enforce correct form, which will produce better results. The motion can be performed with dumbbells, but too often these free weight dorsal flies are performed with incorrect form, and are both inefficient, and more likely to lead to injury.

The first thing that should be done is to adjust the quantity of weight to be lifted. Insert the steel pin into the correct slot below the desired number of weight plates to be lifted. Also adjust the seat if needed. Your arms should be straight and at chest height as you grab the handles while seated.

Sit on the seat facing the apparatus, and press your upper torso against the black padded chest restraints. Grab the two pulling handles with an outside facing grip on each of the movable steel weight arms.

Tense your lower back and abdominal muscles, to ensure a correct straight and rigid back, and exhale as you pull the movable arms outwards. Continue until your arms are straight out beside your chest, and you are in a T shaped positioning. Flex your upper back muscles at the top of the range of motion, and pauses for a count of two. Slowly and smoothly lower the weight back to the hands in front of your chest starting position. Do not let the weight rest on the weight stack at the starting position, but immediately start another repetition. Letting the weight rest will remove the strain off of the upper back, and reduce the effectiveness of the exercise.

You should ensure that you move throughout the range of motion smoothly and slowly. If you cannot complete the desired number of repetitions with good form, then you should reduce the amount of weight. Good form, even with less weight lifted, will always produce better results than incorrect form and heavier weights.

You should perform each set of repetitions to muscle failure, and should perform three sets of repetitions per training session.

Incorrect form can lead to injury

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

The greatest risk of injury from the dorsal fly comes from approaching the strenuous exercise without first appropriately warming up. You are at much greater risk for muscle strain or tear if you approach the muscle movement with “cold” muscles. A muscle tear will be very painful, will hamper mobility, and should be avoided.

A good way to warm up for the dorsal fly is to perform a preliminary set of dorsal flies with a very light weight. This will prime your muscles, and leave you ready to tackle heavy weights.

You should immediately desist from the exercise if you feel any shoulder joint pain. Try adjusting your positioning and attempt the movement again. If you still feel joint pain, you should find another way to work these muscles.

Variable techniques for the dorsal machine

The dorsal machine is a very effective isolator of the muscles of the upper back, and enforces correct form throughout the muscle movement. The dorsal machine does not allow for any variation in the completion of the movement.

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

Whichever technique you use, you should end each set of repetitions near muscle failure, and you should perform three sets of repetitions per training session.

Why you should consider the dorsal machine

The dorsal machine is a very effective isolator for the development of the muscles of the upper back. These muscles are essential for correct bodily proportion, as well as for core muscular strength, and every comprehensive gym needs to provide an effective device for these muscles.

The machine is very user friendly, and will be quickly mastered by even beginner weight trainers. The movement of the machine will enforce correct form, and thereby induce greater results. The machine offers a range of available weight that will make it challenging enough for even the most experienced weight trainer at any gym.

The machine is designed for use in a professional gym environment, and its heavy gauge steel and quality mechanisms will offer years of reliable and durable, maintenance free usage.

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 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 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 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.

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Biceps curl machine

The biceps curl machine, also known as the preacher curl machine, and sometimes as the Scott curl machine, is the most effective way to target the bicep muscle for great bicep development and strength. It can be difficult to truly isolate the bicep, and many exercises done for biceps do little to promote bicep strength and development; as incorrect form leads to other muscle groups doing most of the work. This machine is very effective for bicep development, as it does not allow for any other muscle group to assist in lifting the weight; all the work must be done by the bicep.

The originator of the idea for the bicep curl machine was Mr. Universe, Larry Scott, and he was a man with truly incredible biceps. He understood that to really work the bicep, the muscle must be isolated, and that is what the biceps curl machine effectively does.

Muscles targeted by the biceps curl machine

The reason the biceps curl machine is so effective is that it allows only the bicep to lift the weight. The only muscle targeted with the biceps curl machine is the bicep.

Appearance and dimensions of the biceps curl machine

The biceps curl machine consist of a bench seat, with an angled down platform at the chest or armpit level of the seated user. At an arms extended reach below this angled platform are two hand grips on an EZcurl bar. Beside the seat is the weight stack and the lifter can easily adjust the weight to be lifted through a variable pinning system.

The machine is heavy gauge steel painted white, and the padded bench and arm platform are a thick padded black. The dimensions of the machine are 80 cm 100 cm 150 cm, and the weight of the unit is 80 kg.

How to use the biceps curl machine

The lifter first selects the quantity of weight to be lifted by adjusting the metal pin into the correct number of weighted platforms along the pulley system.

The lifter then sits on the stool facing the angled bench. The seat is adjustable, and the height should be set so that the armpit fits snuggly into the top of the downward angled padded platform.

The arms are pointed up and the bar is grasped in a palms up position, with the top of the forearms pressed firmly against the downward angled pad.

The bar is grasped, and lifted upwards in a smooth motion, until the hands are almost at the chest. Exhale as you raise the weight, and at the top of the range of motion, squeeze the bicep for a second, before inhaling as you smoothly lower the weight.

There should be no pause at the bottom of the range of motion, to keep the stress on the bicep muscle. Additionally, you should remain motionless except for the movement of your arms. Any additional motion, rocking or shrugging, takes the focus of the exercise off of the bicep and reduces the effectiveness of the exercise.

Many people prefer the machine based bicep curl over the dumbbell curl, as the enforced motion of the machine does not let you cheat as easily, and it is more effective at keeping the stress on the targeted muscle. Additionally, there is no need to balance the dumbbells, and all the concentration can go into focusing on moving the weight

Incorrect form can lead to injury

The biceps curl machine is very safe, and it is difficult to injure yourself on the machine due to the correct enforced form imposed by the movement of the machine.

The bicep curl is a strenuous exercise for the biceps, and you should make sure that you are stretched and limber prior to beginning the bicep curl. Attempting the bicep curl, especially with a challenging weight, before warming up, could lead to as muscle strain or tear.

If you feel pain while doing this movement, immediately stop, as this could indicate a tear, or a case of tendonitis.

Variable technique while using the biceps curl machine

The biceps curl machine is a pulling exercise, and many people like to alternate sets of a pulling exercise like the bicep curl, with a pushing exercise like the tricep press. By alternating sets of these different types of exercises, you can increase the aerobic effect of a resistance training work out, and also have a more efficient work out

Why you should consider a biceps curl machine

The biceps curl machine is bar none the best way to develop big powerful biceps. Other bicep exercises may allow you to lift more weight, but this is invariably as a result of other muscle groups involved, and the actual benefit to the bicep is minimal. Maximize your bicep workout with a biceps curl machine.

The biceps curl machine is completely safe, and very easy to use. The set up is user friendly enough for first time users to master the exercise quickly, but challenging enough for any serious weight trainer.

The smooth pulley action and range of motion of the machine, forces you to conform to proper technique, and using the bicep curl machine will show you dramatic gains in the strength size and definition of your biceps. The bicep curl machine is a must for any professional gym.

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Smith Press Machine

The Smith Press Machine is a very versatile piece of equipment that allows you to safely perform a series of exercises, with heavy weights, without the need for a spotter. Three of the most common exercises performed on the Smith Press Machine are the shoulder press, the bench press, and the squat.

The Smith Press Machine is a machine that has a barbell positioned between two metal vertical runners. The barbell can only go up and down, and cannot fall forwards or backwards. For this reason, many people will point out that the smith machine is a very safe piece of equipment. Additionally, the weight on a smith machine can be re racked at any point along the range of motion, so the safety features of a smith machine make it very attractive for heavy training alone, without the need for a spotter.

Because the bar is balanced between the vertical runners, lifters can expend all of their energy forced on moving the weight, and none of the force on keeping it balanced (it is already balanced) this allows many people to use a smith bench to perform a series of repetitions with a greater weight than they would be able to do on a comparative free weight platform. The Smith Press Machine also promotes good form. As the barbell is locked in place, and can only move up and down, the weight is more likely to be transferred to the appropriate muscle groups while performing a series of repetitions. The smith machine can be a great tool for beginning to intermediate weight trainers, as it forces them to keep proper technique and form as they perform the exercise.

What does a Smith Press Machine look like?

The smith machine looks a little like a football goal, and the bar is kept between two runners at the front of the machine. The smith machine is a large machine, as it is capable of allowing standing squats as well as seated exercises. The smith machine’s dimensions are 220 cm x 120 cm x 230 cm.

Proper form with a Smith Press Machine

Some people prefer the truer motion of a free weight platform, as they say that for certain exercises, such as the bench press. The weight’s are actually moved in a bit of an arcing motion. This is impossible to recreate while using the completely vertical motion of the Smith Press Machine. Many users appreciate the safety features of the smith machine, and also enjoy that the machine enables them to lift more weight than they otherwise would be able to.

The smith machine is great for training on your own, as you can do a whole series of heavy weight presses, and squats, without concerning yourself about the safety of the exercises.

The squat.

The squat is an excellent exercise, and is considered the king of muscle development, for the dramatic muscle growth shown after doing proper heavy squats. The smith machine is a great tool for the squat, as it forces proper technique; and because the bar can be re-racked at any point along the range of motion, the squat on a smith machine is completely safe. Additionally, many people report that the art of balancing the weight properly while performing the correct squatting motion can be difficult, so the true vertical motion of the Smith Press Machine is beneficial, and allows them to concentrate only on lifting the weight, and not on their own balance.

How to do a squat

A squat using a smith machine should be done with the barbell resting on the shoulders, behind the neck. The barbell is lifted off the supports, and is lowered down, until you are squatting with you legs at parallel to your knees, or even lower. The weight is them brought back up, as you smoothly move into a standing position again. The weight should be lifted with your back completely straight. Any curvature in the back can result in a back strain, and all the weight should be lifted by the muscles in the legs.

The feet should be shoulder length apart while completing these exercises and you should concentrate on using the heels of your feet to lift the weight, and not your toes. This keeps the force centered primarily on the glutes and the quads, which are the primary lifting muscles in a squat. The squat also develops the hamstrings and the calves.

Bench presses

The squat may be the king of muscle development, but the bench press is the undisputed king of the gym. The bench press is an exercise that has the lifter lying flat on their back, and lifting a barbell vertically from an arms extended position above the chest, lowering the weight until the barbell is touching, or almost touching the chest, and returning to the arms straight above the chest.

The world record for this type of movement is an astonishing 1010lbs. Due to the heavy weights that are used, a spotter is usually needed for this type pf exercise, but the Smith Press Machine alleviates the need for a spotter, as the weight can be re racked at any point along the range of motion. Additionally, the Smith Press Machine allows for easier balancing of the weight, and most people report that they can lift more weight while using a Smith Press Machine, than with a completely free weight bench press.

The bench press works primarily the pectoral muscles, although the triceps and deltoids are also developed to a lesser degree. The standard exercise is done on a flat bench, but the bench can be angled up or declined, to allow for slight variations on the muscles targeted.

Correct form is important when doing the bench press, as incorrect form can result in injury. Some common injuries can be: cracked or broken ribs, from bouncing the bar off of the chest; and back injuries, by training the front of the torso too much, without proper corresponding musculature increases along the back.

Shoulder press

The shoulder press is an exercise that has you seated and grasping the bar at your shoulder level. The par is pressed upwards over the head, until the arms are completely extended vertically over the top of your head. The movement is then repeated until near failure. The Smith Press Machine is an excellent choice for this type of exercise, as the vertically controlled movement of the bar places all the force onto your shoulder muscles, and proper form is much more easily achieved. As the smith machine can be re racked at any point along the range of motion, this exercise can be performed without a spotter, by using the smith machine for safety.

Why get a Smith Press machine

The smith machine offers a number of advantages over straight free weight training. The smith machine is far safer than un supported barbell training. The weight can only move vertically, and there is no need to balance the weight and risk accident through an imbalance of the sometimes heavy barbell.

The smith machine also promotes proper form. The barbell can only be moved up and down, so your muscles will be focused on lifting in the correct manner. The rigidity of the movement promotes proper form, and this increases muscle development, and reduces the likelihood of injury due to incorrect form

The smith machine is also quite safe for use without a spotter. The smith machine allows the weight to be re racked at any point along the range of motion; so you can exercise to the point of failure, safely, and without the need for a spotter.

Many people enjoy the easier lifting due to not having to worry about balancing the weights. And can expend all of their force onto the lifting motion.

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