According to the National Strength and Conditioning Association, machine-assisted exercises only isolate one muscle group at a time and limit the involved joints' natural range of motion. Machines also stabilize the weight for you, which limits the ability of your body to train core muscles, and stabilizing muscles, that are typically involved when performing real-life motions. Dozens of machines exist, but many isolate shoulders, chest, arms and legs. There are a few substitute exercises that can help you become more comfortable with free weights.
Seated Upright Fly Machine
Instead of using the seated upright fly machine to target the chest, you can work your pectoralis major by performing dumbbell flies in the supine position on a bench. Keep your arms slightly bent at the elbow with a neutral grip on the dumbbells. Lower the dumbbells outwards until they reach the same level as your chest. Then, keeping your elbows still slightly bent, bring your arms back to the starting position extended above your chest and face.
Shoulder Press Machine
You can perform exercises such as the military press, standing shoulder press, dumbbell shoulder press, seated dumbbell shoulder press or even thrusters to replace the shoulder press machine. All require elbow extension, shoulder abduction, shoulder girdle elevation and shoulder girdle external rotation. They all work the levator scapulae, serratus anterior, lower and upper trapezius and triceps.
Leg Press
You can substitute the leg press with multiple free weight exercises. You can use the barbell squat, weighted lunges and single leg squats, for example. All these exercises incorporate the quads, hamstrings, glutes and core muscles. Training your lower body and core with free weights also allows you to load your spine and hips, which the National Strength and Conditioning Association reports as essential for optimal bone growth and joint integrity. These movements also translate practically to everyday life, and can make daily activities of living much easier.
Horizontal Chest Press Machine
The horizontal press works the pectoralis major, anterior deltoid and triceps, but restricts the use of natural stabilizing muscles. You can perform barbell and dumbbell bench presses in place of the chest press machine so that your body must stabilize the weight throughout the entire range of motion, as well as work the primary movers.
References
- "ACSM's Guidelines for Exercise Testing and Prescription, 8th edition."; American College of Sports Medicine; 2009
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2008
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