A great workout combines both free weight and machine exercises, but machines can be great for beginners when just starting out to prevent injury. Machines are also great to use because they provide better stability leading to less injury and better form due to their strict path. Machines are also wonderful to use when training to near failure which is a key factor in building muscle. Just like any proper strength training program, exercise selection or in the case of machine selection, there is a key factor to keep in mind. The movement patterns. We want to keep our movements balanced. Meaning, making sure to work the muscles on both sides of the joints evenly. Here are our top 5 exercises you can do using only machines!

 

Shoulder Press Machine

Muscles Targeted: Deltoids and other essential stabilizer muscles like the supraspinatus muscles, rotator cuff, traps, and rhomboid muscles.

Details: The seated shoulder press machine is a variation of the db shoulder press and has a fixed range of motion. To avoid injury, be careful not to lock your elbows.

 

How to Use:

1. Adjust the seat so that the handles are in line with your shoulders, and your knees are bent at a 90 degree angle, with your feet flat on the floor.

2. Grab the handles and place your back against the pad. Take an inhale and and push up without locking your elbows then slowly bring your elbows back down. Repeat.

 

Lat Pulldown

Muscles Targeted: The lats, or latissimus dorsi. Your lats cover a significant percentage of your back, and they form the largest upper body muscle.

Details: This back builder is easy to learn and highly effective at building back size and strength. To avoid injury, be careful not to over arch your back.

 

How to use:

1.  Adjust the seat so that your feet are flat on the floor. Grab the bar with an overhand grip, and pull it down leading with your elbows without over arching your lower back, until about chin height. 

2. Slowly release up and exhale. Repeat

 

Seated Dip Machine

Muscles Targeted: Targets the triceps first, but also stretches and strengthens the chest and shoulders.

Details: Mimics a triceps dip, a bodyweight exercise performed on a pull-up and dip station. To avoid injury, be careful not to lock your elbows.

 

How to use: 

1.  Adjust the seat so that your feet are flat on the floor. With your elbows point backwards, grab the handles and push down until your elbows are almost fully extended without locking out.

2. On the way back up, slowly bend your arms until they are at a 90 degree angle. Repeat

 

Seated Row Machine

Muscles Targeted: The lats (latissimus dorsi), rhomboids, and middle and lower trapezius

Details: Most seated row machines have 2 different handle options for narrow or wider rowing, switch it up to target different parts of your back. 

 

How to use:

1. Adjust the seat properly. Sit up straight and keep your core tight. Lean forward and grab onto the handles. If you want to do a wide row, grab the handles with an overhand grip. If you want to do a narrow row, use a narrow grip with your palms facing in. 

2. Pull the bar towards you until it reaches your sides, squeezing your back. Release and repeat movement.

 

Incline Chest Press Machine

Muscles Targeted: Pectoral muscles, some anterior delt, and triceps

Details: Make sure to align the seat so that the handles are in line with the middle of your chest. To avoid injury, be careful not to lock your elbows. 

 

How to use: 

1. Adjust the seat as needed, with your feet flat on the floor. Handles should be in line with the middle of your chest.

2.  Place an overhand grip on the handles so that your elbows are facing down. Breathe in, push out almost straightening your arms without locking out. 

3. Lower and bend elbows, bringing them back to the chest. Repeat. 

 

A fun way to spice up your machine training is by using one arm at a time! Machines typically make it difficult to monitor which side of the body is stronger than the other. So, an easy way to identify any asymmetry is by dropping the weight and moving the machine with one limb! Try these exercises out and see your strength sky rocket. For more information on strength training and maximizing your results, reach out to one of our personal trainers here!