The ultimate beginners go-to exercises
Machine exercises are great for beginniners as they limit the range of motion and prevention from injury. Machine exercises are excellent for hotels, home gyms or drop setting when you dont want to spend time changing the plates on the barbell.
|Picture||Name of Exercise|
|T-Bar Rows |
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...
Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...
|Reverse Grip Chinups |
Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...
|Calf Raises on Leg Press Machine This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:...|
|Donkey Calf Raises |
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl...
|Seated Calf Raises |
1. Sit on the machine with your thighs underneath the pads and with your toes on the bottom pad.
2. Lower your heels as low as you can (for a full range of motion).
|Machine Bench Press(Vertical Press) Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...|
|Machine Flyes (Pec Deck) |
Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your ar...
|Smith Machine Incline Press Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...|
|Machine Back Extensions Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax...|
|Standing Calf Raises While standing (as shown) or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the e...|
|Hack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...|
|Leg Curl or Hamstring Curl 1. Lie on the machine comfortably while hooking your legs underneath the pad. If you are on the seated chair leg curl then sit comfortably with your legs between the pads. |
|One Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...|
|Hip Adductor Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl...|
|Cable Squats To perform Cable Squats stand upright with the straight bar in a curled position. ...|
|Machine Military or Shoulder Press Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show...|
|Machine Military Press (Shoulder Press) Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s...|
|Machine Rear Deltoid Laterals |
Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ...
|Leg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...|
|Leg Extension To perform the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to...|
|Losing weight!||Hello all, I'm new to this fourm and i need some help. I really have been packing on the pounds and i wanna start to lose it. BUT , there's a huge problem i love to run but i cant. i can run for like 3 days and on the fourth day i cant anymore runnin...|
|Weight/cardio||Hi i need a little advice ..right now i workout 35 minutes on the crosstrainer machine and i do about 25 minutes on treadmill but really intense training i set a goal to lose 900 calories each time that i go . My question is that if i would go slow...|
|Exercise tips||Can anybody tell me some good hip flexor and hamstring exercises (no machines please)?...|
|6 Exercise Machines You Could Do Without||THE SMITH MACHINE The myth: This machine—which looks like a squat rack with a built-in bar that runs on guides—gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because t...|
|Extremely Skinny 15 y/o||Hey guys I'm looking for some help. I'm 15 years old, and weigh only 98 Pounds :( I am looking for some things to do around the house in order to add some weight, and put on a little muscle. But I am worse off than most of you probably think by...|
|Why do squats make me light-headed?||I normally use a squat machine for doing quad work. The problem is that sometimes after a hard set, I get light headed. Some times I feel like I'm going to pass out. This morning was unusually bad. Then when I went home and tried to eat my post w...|
|NEw to forum....frustrated||hi all. im new here and need some help... im trying to lose 30 lbs and doing alot to get there, but its not working for me..heres my schedule: 3-4 days treadmill 4-5 mph for an hour 1-2 days at gym on cardio machines for 1-2 hrs 2 days a...|
|Questions about "resistance excercises"||Hello; I'm a total newbie to this. Here's my situation... * I'm in my late 50's, and currently on a medically supervised weight loss diet. The weight loss so far is very nice. * The weight-loss specialist doctor has recommended that I take u...|