A universal gym is a multi-station exercise platform that can be used to perform a wide variety of exercises, from just a few exercises on some machines, to more than 100 on machines with cable technology. Most universal gyms have at least one or two exercises for each body part.
Leg Extension
The leg extension works the quadriceps muscles. Sitting on the machine with the back against the back pad, place the legs on top of the upper leg pad. With the knees positioned directly on top of the upper leg pad, hook the ankles under the lower leg pad. Breathing out, extend the knees slowly until the legs are fully straightened; pause for one count. Without letting the weight rest on the stack between repetitions, breathe in and slowly allow the ankles to return to the starting position.
Standing Single-leg Curl
The standing leg curl trains one hamstring at a time. The exercise needs to be repeated on the opposite side. In a standing position facing the leg extension/leg curl combination, place one ankle behind the lower leg pad and the thigh in front of the upper leg pad. Keeping the thigh against the upper leg pad throughout the entire movement, breathe out and slowly curl the ankle up towards the buttocks. Breathing in, allow the ankle to return to the starting position without letting the weight touch the rest of the weight stack.
Vertical Chest Press Machine
The chest press works the chest, shoulders and the triceps muscles. Sitting in the machine with the back against the back pad of the chest press, position the handles at mid-chest level. Grasping the handles with an overhand grip, breathe out and slowly extend the elbows until the arms are fully extended.
Lat Pull-down
The lat pull-down uses the overhead cable, usually found above the chest press, and trains the upper back muscles. Straddling the seat of the chest press in a standing position, reach up and grab the overhead cable bar with an overhand grip. With bar in hand, sit in the seat and allow the arms to fully extend above you. Breathing out, slowly pull the bar down and touch the upper chest. Breathing in, allow the arms to return to the fully extended position.
Preacher Curl
Some universal machines have attachments that can be put into another part of the machine. The preacher curl attachment trains the biceps muscles. Sitting in the chest press seat, lean forward and place your arms on top of the preacher curl with the armpits on the apex of the angled arm pad. Grabbing the bar with an underhand grip, breathe out as you curl the bar up until the forearms are perpendicular to the floor. Breathing in, allow the handles to slowly lower until the arms are fully extended.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Fitness, The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2000
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