Strength training with Machines
The following are examples of machines you might find at a fitness center facility. In each example you must select a weight before attempting the exercise. Perform each exercise slowly, both when lifting and when lowering the weight. When lowering, do not let the weights sound — in other words, do not let the weights rest, which would remove the resistance letting the muscle relax before the set is over.
| Leg Press | Imitates the squat; focuses on the buttocks (gluteals), and thighs | Press against a platform with your legs in a seated or lying down position. |
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| Leg Extension | Imitates strength training without equipment exercise; for quadriceps | Sit in machine with legs placed behind bar. Straighten leg to raise bar. |
| Leg Curl | Imitates strength training without equipment exercise; for hamstrings | Either sit or lie on your stomach on machine with legs placed behind bar. Straighten leg to move bar. |
| Chest Press | Imitates push-ups; focuses on chest, with some emphasis on front of shoulders and triceps. | Either sit in or lie on machine. Press bar forward or up until arms are almost straight. Lower slowly. |
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| Chest Flies | Imitates strength training with dumbbells exercise; for chest | Sit in machine and position arms as indicated. Squeeze together in front of your body. Release slowly. |
| Seated Row | Imitates one arm row-usually both arms at a time; mostly for upper back; also for back of shoulders, and biceps | Sit facing machine. Reach forward and grasp either set of handlebars (vertical or horizontal). Pull toward your body keeping elbows armpit height. Slowly release. |
| Lat Pulldown | For back muscles under arms (latissimus dorsi) | Sit up straight facing machine. Grasp handles of bar, and pull down to upper chest at collarbone level. Slowly straighten arms. |
| Military Press | Imitates shoulder press with dumbbells; also works triceps | Sit in machine. Grasp handles, and push upward. Lower slowly. |
| Lateral Raise | Imitates dumbbell exercise; for shoulders (deltoids) | Sit in machine. Press arms against padding, and lift until upper arms are parallel to the floor. Lower slowly. |
| Arm Curl | Imitates dumbbell exercise; for biceps | Sit facing machine. Lean upper arm over padding, and grasp handles. Lift and lower weight. |
| Arm Extension | For triceps | Sit facing machine. Lean upper arm over padding, and grasp handles. Push forward and down, and return to original position. |
| Triceps Pushdown | For triceps | Stand facing machine. Grasp bar/handle with hands close together. Stabilizing elbow at waist, and immobilizing upper arm, press bar down until arms are almost straight. Slowly allow arms to bend, keeping elbow in place. |
