Exercises For Universal Home Gym

Exercises for Universal Home Gym

May 21, 2010 | By Frank Skerlak

A universal home gym is a generic term used for a machine that allows for multiple exercises on one platform. They can be small and compact with a minimum number exercises, or have many different exercise stations to perform a plethora of techniques. Universal home gyms typically use selectorized weight stacks or free weights for resistance.

Vertical Incline Bench Press

While performing the vertical incline bench press, the chest, shoulders and triceps are trained. This exercise is set up by positioning the vertical back pad in the forward placement and adjusting the seat to align the vertical arm handles with the top of your chest. Sitting in the seat with your back firmly pressed against the back pad, breathe out and slowly press the handles out until your elbows are at full extension. Breathing in, allow the handles to slowly return to the sides of your chest.

Horizontal Leg Press

The horizontal leg press works the thighs and gluteals and can be performed by sitting in the leg press seat, placing your feet flat on the leg press platform and positioning the seat close enough to the leg press platform so that your knees are bent slightly deeper than 90 degrees. Keeping your back against the back pad throughout the entire movement, breathe out and slowly extend your legs until your knees are fully extended. Breathing in, slowly bend your knees until they create a 90-degree angle.

Lying Leg Curl

To perform the lying leg curl, which trains the hamstrings, lie on your stomach, place your knees on the axis of the leg curl with your feet under the foot pads and the pads touching your ankles, just above your sneakers. Keeping your upper body on the bench, breathe out and slowly pull the foot pads as close to your buttocks as possible. Breathing in, allow the foot pads to return to the starting position with your knees fully extended.