Marcy Home Gym Exercises

Marcy offers a line of home gyms that range from a basic model with only a few features, to more advanced platforms with Smith machines. The forms of resistance used range from selectorized weight stacks to free weights and in some of the more expensive models have both. Almost all models feature a leg attachment to perform the leg extension and leg curl for lower body work and a lat tower with lat bar for pull-downs.

Vertical Chest Press

The chest is the primary muscle worked during the vertical chest press along with the shoulders and the triceps as the secondary or assisting muscles. With the seat and vertical arms positioned to align the handles with the middle of your chest when you sit down on the seat, press your back against the back pad. With the palms down, grasp the handles and breathe out as you extend your arms until the elbows are at full extension. Breathing in, allow the handles to return to the starting position without letting the weight touch the rest of the stack between repetitions.

Military Press

The shoulders and triceps are the muscle groups involved with performing the military press. Positioning the seat and horizontal arms to align the handles with the chin when seated, sit on the seat with your back firmly pressed against the back pad. Grasping the handles, breathe out and push them overhead until the elbows are fully extended. Breathing in, lower the handles to your ears.

Single-Leg Extension

The single-leg extension trains the quadriceps of the involved leg and must be repeated on the opposite side when completed. With the back pad aligned to align the knees with the axis of the leg extension, place your legs over the top leg pads and hook your feet behind the foot pads with the insteps of your feet touching the foot pads. Allowing your dominant leg to stay stationary, breathe out and raise the foot pads with your non-dominant foot until the knee is at full extension. Breathing in, allow the foot pads to return to the staring position without letting the weight touch the rest of the weight stack between repetitions. After the set is complete, repeat with the dominant leg and only match the number of repetitions achieved with the non-dominant leg.