When you are starting a workout program, you have the option of using free weights or machines. Both of which offer you strength building benefits, but machines have a slight advantage when it comes to isolating certain muscles and using proper form. The best exercises for weight machines really depend on your personal goals. If you are trying to bulk up your thighs for example, a curl machine is not the best choice.
Leg Press
The leg press exercise works the glutes, quadriceps and hamstrings all at the same time. Exercises that work more than one muscle are known as compound and they lead to rapid gains in size. To do this exercise, sit on the seat of the machine and place your feet slightly wider than shoulder-width apart on the movable platform. Steadily push it straight up until your knees are just shy of locking out. Slowly lower the platform until your knees are bent 90 degrees and repeat. You can adjust the weight on the leg press by sliding weight pates onto circular holders.
Shoulder Press
The shoulder press exercise works the deltoids and trapezius muscles which are found on the top of the clavicles. The machine is operated from a seated position and you can adjust the resistance by sliding a pin into a weight stack. To do the exercise, adjust the seat so the handles are at shoulder height. Lean back against the backrest and grab a handle in each hand with your palms facing forward. Steadily push the handles above your head until your elbows are just short of locking out. Slowly lower the handles back down and repeat.
Lever Bench Press
The lever bench press exercise works the chest, shoulders and triceps. To begin, lie on your back on the bench and grab a handle in each hand. Steadily push them up and move your hands toward each other until your arms are almost fully extended. Slowly lower the handles back down and repeat. You can also do these in an alternating fashion for a variation.
Lat Pull-down
Lat pull-downs work the latissimus dorsi muscles, rhomboids and lower trapezius. The machine used for pull-downs has a straight bar, pin-loaded weight stack and adjustable thigh pad to anchor your body down during exercise. To begin, sit on the seat and adjust the thigh pad so it is tight on your thighs. Reach above your head and grasp the bar with a wide, overhand grip and pull straight down. As you pull the bar close to your chest, squeeze your shoulder blades together. Hold for a second, slowly raise the bar back up and repeat. You can also use this machine with a close-grip bar or you can use a reverse grip. This will place more emphasis on your biceps.
Captain's Chair Reverse Crunches
Reverse crunches on the captain's chair work the upper and lower abs, as well as the obliques which are found on the sides of the stomach. To begin this exercise, place your feet on the lower supports, press your back against the padded backrest and grip the small upright posts with your hands. Carefully remove your feet from the supports and let your legs hang straight down. Raise your legs in the air as you bend your knees and stop when your thighs parallel the floor. After squeezing your abs forcefully for a second, slowly lower your legs and repeat.
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