There are strength training exercise machines for nearly every muscle group of the body. Training on machines can increase muscular strength, just as free weights can. Less muscle groups are usually incorporated, however, and balance is supplied via the machine. Machines will restrict your range of motion to a guided path, and stabilize the weight so you only have to guide it through the machine's range of motion. For optimal results on strength training machines, perform two to six sets of six or less reps at a weight no more than your eight rep maximum. Rest two to five minutes between each set to recover.
Chest and Arms
Exercise machines to strengthen the chest and arms include the pectoral fly machine, the Smith machine, horizontal chest press, inclined chest press, machine assisted bicep curl and machine assisted tricep push down.
For example, the Smith machine can be used to perform machine-stabilized bench press variations -- incline, flat and decline -- that work your pectoral muscles, triceps and anterior deltoids.
Back and Shoulders
Exercise machines that are useful for strength gains to the back and shoulders include the Smith machine, machine assisted shoulder press, machine assisted upright row and the reverse fly machine.
The Smith machine can once again be used for the back and shoulders to perform machine-stabilized upright rows. This will mainly work your lats, trapezius muscles and deltoids.
Legs, Hips and Core
Exercise machines that are useful for strength gains to the legs, hips and core include the leg press, the Smith machine, the machine assisted squat, the ab rocker, machine assisted abdominal twist, seated machine assisted hip abduction/adduction, leg extension machine and hamstring curl machine.
The leg press will either be horizontal or at an inclined angle, and you will be sitting down as you perform this exercise. You will push the weight through a guided track while extending your legs.
Considerations
According to the National Strength and Conditioning Association, using assisted weight machines for strength training may not be as affective compared to using free weights. Because machine weights stabilize the weight for you, you will only become stronger in the specific range of motion the machine allows you to travel. Intrinsic and assisting muscles that are involved with stabilization and joint movement when the exercise is done with a free range of motion may not be worked or strengthened while performing machine exercises. This could lead to muscular imbalances, which can lead to muscular, tendon and joint injuries. Consider using free weights to supplement your core lifts while strength training.
References
- "ACSM's Guidelines for Exercise Testing and Prescription, 8th edition"; American College of Sports Medicine; 2009
- "Advanced Fitness Assessment and Exercise Prescription, 5th ed."; Vivian H. Heyward; 2006
- "Essentials of Strength Training and Conditioning"; Baechle, Thomas R., Earle, Roger W.; 2008
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