Fitness Training with Weights on a Gym Machine

The primary advantage of weight training equipment is that they are comparatively safe and easy to use. Experts often advise new exercisers, who are starting on their first strength-training program, to start with machines rather than free weights. This is because in many ways, machines dictate the exercise. Also, by the guiding movement, machines automatically initiate proper form and help prevent injury. Before you begin each exercise on the machine, be sure to adjust the seat to your height and the weight stack to your fitness program. The following are the ten most common weight training routines which you could do:

Leg Curl 

Lying position

1. Lie face down and hook your ankles behind a padded bar.
2. Press your hips down and bend your knees to bring your heels toward your buttocks.
3. Straighten your legs to return to the starting position.
   

Sitting position

1. Sit and hook your ankles behind a padded bar.
2. Lift your lower legs until they are parallel to the floor.
3. Bend your legs to the starting position.
   

Leg Press 

1. Lie on your back with your knees bent.
2. Rest your feet against a pad.
3. Push your legs up and forward, but stop a few degrees short of the straightest possible extension.
4. Bend your knees to return to the starting position.
   

Triceps Press 

1. Sit and clutch the handles at your sides with your elbows bent.
2. Straighten your arms and press downward and back.
3. Bend your elbows and return to the starting position.
   

Arm or Biceps Curl 

1. Sit and place your arms in front of you.
2. Clutch the handles.
3. Bending at the elbows, pull them up toward your shoulders.
4. Straighten your elbows to return to the starting position. 

On some machines:

1. Stand with your arms lowered in front of you.
2. Clutch the handles.
3. Bending at the elbows, pull them up toward your chest.
4. Straighten your elbows to return to the starting position.
   

Chest Fly 

1. Sit and raise your forearms to chest level.
2. Place your forearms behind padded panels or clutch padded handles.
3. Press your forearms together in front of you.
4. Return to the starting position.
   

On some machines:

1. Lie on your back and grasp handles above your chest.
2. Extend your arms out to your sides.
3. Bring your hands up above your chest.
4. Return to the starting position.
   

Shoulder Press 

1. Sit and clutch the handles at chest or shoulder level.
2. Push them straight up.
3. Lower your arms to the starting position.
   

Upright Row 

1. Stand with your arms extended in front of your hips.
2. Clutch the handles.
3. Bending and raising the elbows, pull the handles back and up to shoulder level.
4. Lower your arms to return to the starting position.
   

Chest Press 

1. Sit and clutch the handles in front of you at chest level.
2. Push the handles away from your body.
3. Bend your elbows to return to the starting position.
   

Seated Row 

1. Sit and bend your legs.
2. Clutch the handles in front of you.
3. Bending the elbows, pull the handles back as if rowing a boat.
4. Return to the starting position.
   

Lat Pull-down 

1. Sit and clutch the overhead bar.
2. Leaning back a little, pull the overhead bar down in front of your body to chest level.
3. The weights will pull your arms upward to return to the starting position.