If you have a gym membership, the weight exercises you can perform are limited by the equipment available at the gym. However, most gyms have adequate basic equipment: barbells, benches, dumbbells, squat racks, weight machines and weighted plates. With this equipment, you can perform a variety of exercises to strengthen all of your muscle groups.
Bench Press
Many gyms have benches set up with barbell racks, specifically for the bench press exercise, and some also have bench press machines. To perform bench presses, lie on your back and hold a barbell above your chest with your arms extended. Then slowly lower the weight toward your chest. Once it gently touches your body, extend your arms to raise the bar back to the starting position. Repeat for your desired number of repetitions.
Lat Pulldowns
As their name suggests, lat pulldowns strengthen your lats, or latissimus dorsi muscles, on either side of your spine. They are performed on a pulldown machine with an overhead bar attached to an adjustable weight stack with a cable through a pulley. To perform the exercise, hold the overhead bar wider than shoulder width with your palms facing forward. Then repeatedly pull the bar to your chest and let it back up slowly.
Shoulder Press
Shoulder presses can be performed with a barbell, with dumbbells or on a shoulder press machine. To perform the exercise, sit upright, preferably on a bench with a seat back, and hold a barbell about an inch in front of your shoulders. Then press the bar straight up and slowly let it back down. Repeat for as many repetitions as you want.
Biceps Curls
Biceps curls are traditionally performed with a barbell or dumbbells. They work your biceps muscles on the front of your upper arms. To perform biceps curls, stand upright and hold a barbell in front of your thighs with your palms facing forward. Then repeatedly flex your arms to lift the weight toward your shoulders and extend your arms to lower it.
Triceps Press Down
The triceps press down exercise is performed on the same pulldown machine as lat pulldowns. As its name implies, the triceps press down strengthens your triceps muscles. To do the exercise, grasp the bar with your hands no more than six inches apart and position it in front of your chin with your elbows flexed and close to your body. Then, while keeping your elbows still, extend your arms to push the bar downward. When you have fully extended your arms, slowly let the bar back up to the starting position. Repeat for your desired number of repetitions.
Squats
Squats are arguably the most familiar exercise for your legs. If your gym does not have a squat rack, you can still do squats, but you should be careful because squat racks provide protection in case you lose your balance. You may want to use dumbbells if a squat rack is not available. To perform squats, hold a barbell across your upper back and shoulders and lower your body as if you are sitting in a chair. When your thighs are parallel to the ground, stand back up and repeat. Keep your back straight throughout the exercise to minimize your risk of injury.
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Exercise Library
Member Comments