Weight machines are great for beginners because they limit your range of motion and minimize injury. Local gyms usually have several types of weight machines. Each is designed to strengthen specific muscles of the body. Machines are often named after the muscles they strengthen, with some machines given general names because they strengthen multiple groups of muscles. If you're unfamiliar with weight machines, enlist the help of a certified fitness professional. They can design safe and effective workout programs to help you meet all of your fitness goals.
Arm Curl
The arm curl machine is used to strengthen the biceps muscles. According to the author of "Strength Training Anatomy," this is one of the best exercises for working the biceps brachii. To use the arm curl machine, sit at the machine and grasp the handles with an underhand grip, arms extended and resting on the armrest for support. Exhale and raise the forearms. Inhale at the end of the movement and return the arms to starting position. Repeat the exercise for 12 to 15 repetitions.
Chest Press
The chest press machine is used to strengthen the pectoral muscles. To use the chest press machine, sit at the machine and grasp the handles at chest height, arms parallel to the floor and elbows bent at 90 degrees. Exhale and press the arms straight out. Inhale and return the elbows to starting position. Repeat the exercise for 12 to 15 repetitions.
Leg Press
The leg press machine is used to strengthen the quadriceps, hamstrings and glute muscles. To use the leg press machine, first adjust the backrest to a comfortable position. Place your feet on the foot plate hip distance apart, knees bent at 90 degrees. Exhale and extend the legs out without locking the knees. Inhale and return to starting position. Keep tension on the muscles of the legs until the desired number of repetitions are complete. Repeat the exercise for 12 to 15 repetitions.
Leg Extension
The leg extension machine strengthens the quadriceps muscles at the front of the thigh. To use the leg extension machine, sit on the machine and grasp the handles to keep the torso immobile. Bend your knees and place your ankles under the ankle pads. Exhale and raise your legs to a horizontal position, and hold this position for one to two seconds. Inhale and return the legs to starting position. Repeat this exercise for 12 to 15 repetitions. This is a great exercise to build strength in the quadriceps and then progress to more advanced exercises like the squat.
Lat Pull
The lat pull machine strengthens the large muscles of the back known as the lattisimus dorsi. To use the lat pull machine, sit facing the machine with your legs positioned under the thigh pads. Grip the bar with a wide grip. Exhale and pull the bar down to the top of your chest while puffing out your chest and pulling your elbows down and back. Inhale and return the bar to starting position with controlled movement. Repeat this exercise for 12 to 15 repetitions.
References
- "Strength Training Anatomy," 2nd edition; Frederic Delavier; 2006
- Mayo Clinic: Strength Training: How To Video Collection
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