Marcy home gyms are designed to provide users with exercises for the entire body. The machines feature different stations that target specific muscle groups, such as the chest press station for the chest, the preacher curl station for the biceps and the leg press station for the thighs and calves. Marcy home gyms include weight stacks as a means of resistance for the exercises. To set the total amount of resistance, you just need to insert the weight pin into the desired weight within the weight stack.
Seated Chest Press
Step 1
Set the amount of resistance on the machine. Sit on the chest press station and place your back up against the machine seat. Place your feet on the floor in front of you. Grasp the machine handles using an overhand grip with your arms bent.
Step 2
Bring the handles forward by extending your elbows and contracting your chest muscles.
Step 3
Bring the handles back to the beginning position by bending your elbows.
Seated Single-Arm Preacher Curl
Step 1
Adjust the amount of resistance, sit on the preacher curl station, hold the handle with your right hand in an underhand grip and put your feet on the floor. Put your chest against the preacher curl pad and put your right elbow on the pad.
Step 2
Raise the handle up toward your right shoulder by bending your right elbow and contracting your right biceps.
Step 3
Return the handle down to the start by extending your right elbow. After you perform the target number of repetitions with your right arm, repeat the exercise with your left arm.
Seated Single-Leg Press
Step 1
Set the amount of resistance. Sit on the leg press station, place your back up against the machine seat and place your right foot on the foot platform with your right leg bent. Place your left foot on the floor and keep your arms by your sides.
Step 2
Bring the foot platform forward by extending your right knee.
Step 3
Adjust the amount of resistance, and bring the foot platform to the initial position by bending your right knee. After completing the desired number of reps with the right leg, repeat the movement with the left leg.
Seated Straight-Leg Calf Raise
Step 1
Sit on the leg press station, put your back against the machine seat and put the toes of your feet on the foot platform with your legs extended. Keep your arms by your sides.
Step 2
Push the foot platform forward by extending your ankles and contracting your calf muscles.
Step 3
Move the foot platform back by bending your ankles.
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