Walking into the health club can be an intimidating experience if you are new to working out. Dumbbells can cause injury if you are lifting with improper form. But exercise machines give you the ability to lift weights with minimal risk for injury. The machines limit your range of motion and act as a spot to guide you through each exercise while maintaining proper form. If you are new to strength training or are trying a new exercise, use weight machines to ensure proper execution.
Lat Pull-Downs
The lat pull-down machine works the lattisimus dorsi or upper back and core muscles. Have a seat on the lat pull-down machine. Hold the bar with your hands slightly wider than shoulder-width apart. Squeeze your shoulder blades together and pull the bar down until it is directly above your chest. Keep your abs tight and back straight the entire time. Slowly release the bar until your arms are straight. Repeat the exercise for three sets of 15 repetitions.
Leg Press
The leg press recruits the quadriceps, hamstrings and glutes. Sit on the leg press machine and place your feet on the platform shoulder-width apart. Your knees should be bent at a 90-degree angle. Keep your weight focused in your heels and press the platform until your legs are straight. Pause for one moment at the top of the movement. Slowly lower the platform and return to the starting position. Repeat for three sets of 15 repetitions.
Chest Press
The chest press stimulates the pectoral and shoulder muscles. Adjust the seat so the handles are at chest level when you are seated. Sit on the chest press machine. Place your hands on the handles with your palms facing inward. Press the handles forward until your arms are fully extended. Slowly release the handles back to the starting position. Repeat the motion for three sets of 15 repetitions.
Seated Tricep Dips
The seated tricep dip machine engages the triceps and shoulders. Have a seat on the tricep dip machine. Place your hands on the handles with your palms facing downward. Your elbows should be bent at 90 degrees when you are seated. Squeeze your triceps and press the handles down until your arms are straight. Slowly release the handles up, returning to the starting position. Repeat for three sets of 15 repetitions.
References
- Bodybuilding.com: What is the Best All Machine Workout?
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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