Machine Exercises
Gym machines guide the weight along a fixed path. Examples are the chest press, shoulder press, lat pulldown, seated row, leg press, leg extension, leg curl, hack squat, calf raise machine and Smith machine. Because the machine controls balance, you can learn an exercise fast and push a muscle close to failure with less risk of losing control. Most machines change load with a pin, in small steps. To start, adjust the seat so that the joint you move lines up with the pivot of the machine, often marked with a dot. Read the picture card on the frame and begin with a light weight.
8 exercises with male and female illustrations.
Start here
Beginner picks: easy to learn and easy to load.
Horizontal pull
Squat
Vertical pull
Horizontal push
Shoulder isolation
Arm isolation
Questions
Are machines as good as free weights for building muscle?
For muscle growth, the research shows no clear winner. A meta-analysis found no difference in growth between free-weight and machine training. Strength gains were more specific: free-weight training improved free-weight tests more than machine training did.
Should beginners start with machines?
Machines are a good start, because they need less skill and balance, and you can change the load in seconds. If you want to get better at free-weight lifts, add them early, since strength gains tend to match the way you train.
How do I set up a machine correctly?
Set the seat or pad so the pivot of the machine lines up with the joint you move, such as the knee on a leg extension. Start the handles or pads where you can reach them without straining. Do a light warm-up set to check the fit before you add weight.