Working out in a gym does not appeal to everyone. That is where home gyms come in, as they allow people to train privately in the comfort of their own homes. Although gym facilities provide a much greater variety of exercises, trainees are able to work all the major muscles with a home gym. It is important not to neglect any body part so that you can achieve balance among the muscle groups.
Machine Chest Press
This exercise works the chest, shoulders and triceps. Sit with your back on the upright machine seat with your feet on the ground. Grab the handles with each hand, bring your shoulders back a bit and stick your chest out. Extend both arms together while squeezing your chest, but don't lock out your elbows. Slowly return your arms back by bending the elbows.
Machine Underhand Cable Row
The machine cable row is for the back muscles and the biceps. Sit facing the upright machine seat, putting your chest on the seat and feet on the floor. Hold the two handles with an underhand grip. Pull the handles in toward the sides of your body by bending the elbows. Contract the back muscles while pulling your arms in. Then, bring your arms to the starting point by extending the elbows.
Seated Machine Leg Press
Seated machine leg presses are for the quadriceps. Sit on the machine seat and place your feet on the platform with a slightly wider than shoulder-width apart stance and toes pointed outward a bit. Hold the two handles on the sides of the machine for support. Push the platform forward by extending the knees, but don't lock the knees out. Return back to the start by bending the knees.
Seated Machine Leg Curl
This movement is for the hamstrings and calves. Sit with your back on the machine seat and position your ankles on the machine pads. Grab the handles on each side of the seat for support. Pull your lower legs down by bending the knees and contracting the hamstrings. Slowly return your lower legs back up by extending the knees.
Crunch with Feet Elevated on Bench
This is a variation of the classic crunch exercise and it is for the abdominals. Lie with your back on the floor, knees bent and feet elevated on the bench. Cross your arms in front of your chest. Bring your torso up with your back in a rolled-forward position. Make sure to contract your abs during the upward motion. Then, lower your torso back down to the ground.
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