When you step into a gym, you have the option of hopping onto a weight machine or grabbing a set of dumbbells. According to MayoClinic.com, both types of resistance are effective and the choice is really a matter of preference. If you are looking to pack on muscle with the aid of machines, knowing what each one does can be helpful.
Chest Press
The chest press primarily works the pectorals in the chest. The triceps on the back of the upper arms and deltoids get targeted as well. Delts are the muscles on the sides of the shoulders. This machine comes in a seated or lie-down version. They operate the same way. Sit on the seat with your back against the backrest and push the handles of the lever arm straight out in front of your body. Slowly return the handles to the starting position and repeat. If you use the lie-down style, perform the same motion while on your back. The weight of either machine can be adjusted by sliding a pin into a weight stack or sliding weight plates onto a cylinder.
Shoulder Press
The shoulder press works the delts and trapezius muscles, which are right on top of the collar bones. This machine operates from a seated position. Grasp the handles of the lever arm right above your shoulders and keep your back pressed against the backrest as you push the handles straight above your head. Once your arms are fully extended, slowly lower the handles and repeat. You can change the weight by sliding a pin into a weight stack.
Lat Pulldown
The lat pulldown machine is often referred to as a wide-grip pulldown. This machine comes equipped with a straight bar, pulley system, seat and padded thigh support that can be adjusted to fit multiple body frames. To perform the exercise, sit on the seat, reach up and grasp the bar with a wide, overhand grip and lean back slightly. Keep your back straight as you pull the bar down to your chest. Slowly raise the bar back up and repeat. You can adjust the resistance by sliding a pin into a weight stack. This exercise works the large latissimus dorsi muscles in the back, as well as the rhomboids, which are between the shoulder blades.
Dip Machine
Unlike other machines, the dip machine, or dipping bars, has no resistance adjustment. You must wear a weighted vest or dipping belt with weight plates to increase the resistance. To perform the exercise, stand on the footholds and grasp the bars with your hands. Slowly remove your feet from the holds and suspend your body weight in the air with your arms fully extended. Lower yourself by bending your elbows and push yourself back up. This exercise works your triceps and pectorals.
Leg Press
The leg press is a lower body machine that works the glutes, quadriceps, hips, hamstrings and calves all in one shot. Depending on the machine, you can adjust the resistance by sliding a pin into a weight stack, or you can slide weight plates onto a cylinder. To do the exercise, sit on the seat and position your feet shoulder-width apart on the steel platform. Push it straight out until your knees are just short of locking out and slowly let it come back to the starting point. When you perform this exercise, you will find handles on the sides of the seat. Grasp these handles for power output.
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