Not all home gyms are built the same, but most are made to perform many of the same key exercises. Home gyms built in the typical "gym" style, like power racks, leverage machines and lat towers, as well as more commercial products like the Bowflex, Total Gym and Nordicflex, are all made to do the standard pushing and pulling exercises that have been time tested in gyms around the world. Most are equipped with some type of bar to do these movements, like a press arm, stirrup handles or lat attached to a machine. Remember, its the execution, not the type of device, that makes an exercise effective.
Cable Flye
The cable flye is a great exercise for building a wider chest. Lie down face up on a flat bench with a stirrup handle in each hand. Extend your arms out to your sides. Your body forms a "T" shape. Your elbows should be only slightly bent. Pull the handles up with a hugging motion, letting your hands meet or even cross slightly at the top. Pause, then slowly return to the starting position. This can also be performed at the high and low bench angles to emphasis the upper and lower chest, respectively.
Squat
The squat is a favorite leg exercise because it builds mass in the thighs, gluteals and hips. Stand with a squatting bar positioned over your shoulders, gripping it with both hands for balance. Bend at the hips and bend your knees to lower your torso until your thighs are about parallel with the ground. Don't bend your upper body too far forward and don't bring your knees too far past your toes. Use a forceful movement to power yourself back up to the starting position and repeat. This exercise can also be performed with stirrup handles attached to a resistance mechanism.
Shoulder Press
The shoulder press is the best way to exercise the shoulder muscles. Sit at an upright bench and hold a press bar in front of your collarbone with your elbows bent. Push the bar upward until your arms are extended without locking. Pause, then slowly return to the starting position. This exercise can be replicated with stirrup handles attached to a resistance mechanism.
Cable Row
The major muscles of the back benefit from many machine exercise, especially the cable row. Sit on a flat bench facing a low pulley. Connect a bar attachment to the low pulley and hold the bar, bending slightly forward at the hips. Make sure there is tension in the cable. Pull the bar to your waist while straightening your back. Pull your shoulders backwards and push your chest out Pause, then slowly return to the starting position. A wider grip on the bar works the outer back muscles and a narrow grip works the inner back muscles.
Biceps Cable Curl
The biceps curl is key to attaining big arms. Grip a bar attached to a low pulley with your hands at shoulder width and let your arms hang naturally. Flex your biceps to bend your elbows, stopping when the bar comes to your shoulders. Pause and slowly return to the starting position. For variation, sit on a bench facing a bar attached to a high pulley and execute the same motion as above.
Triceps Pushdown
The triceps pushdown provides a great burn to the triceps muscles. Stand facing a high pulley with a bar or rope attachment connected to it at about eye level. Hold on with a close grip by bending at the elbows and with a rotation of the shoulders, which should raise your elbows up slightly. Pull your elbows back in and extend your elbows until your arms are straight. Pause and return to the starting position.
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