Do you stick to the same exercises and machines every time you work out? Do you do this because you are unsure about which of the other machines to use and how to use them? This is a common issue that limits many people to the same workout time and time again.
Unfortunately, a lack of variation in your workout inhibits you from making progress because your body adapts to these exercises over time. Not to mention, it can get pretty boring doing the same thing over-and-over again.
In this series—Weight Machines 101— you will learn which machines work each muscles group and how to use them correctly.
Remember, each machine has a placard or sign on it that gives you a description as to how you should use the equipment and which muscle groups they work. Always read the placards if you are uncertain how to use a machine before using it.
IMPORTANT: If you are not sure how heavy the weight should be for your strength level and fitness goal, start with the lightest weight setting. Perform 2 or 3 reps and then make incremental increases until you find the appropriate weight that is right for you and your fitness goal.
We begin this series by showing you several different machines that we have at our clubs to work out your CHEST.
Tips for performing a CHEST PRESS or CHEST FLY:
- Don’t allow the machine to support the weight until you are completely done. Stop the weight just before it rests on the machine.
- If the weight is resting or touching the machine between repetitions during the exercise, then shorten the range of motion by stopping with weight just before it touches down.
- Use a controlled motion and tempo during the entire exercise. Never rush or sacrifice form.
- Tighten your core muscles—your stomach should be tightened and your back should be held in perfect posture.
Chest Press Machines
Whether you are sitting, standing or lying down; a CHEST PRESS always has the same basic motion that involves pushing away from your body.
As you perform a CHEST PRESS you will push the weight away from you, then allow the weight, as you control it, to come toward your CHEST while bending at the elbow. The “PRESS” in chest press indicates the pressing motion you use to push the weight away from your body while extending your arms.
Chest Press – Flat– This exercise is performed extending your arms straight in front of your chest.
Chest Press – Incline – This exercise is performed extending your arms just above your chest.
Chest Press – Decline – This exercise is performed extending your arms just below your chest.
Chest Press – Cable – You can do any of the press styles (flat, decline, incline) utilizing the cable machine.
Chest Fly Machines
Again, whether you are sitting, standing or lying down a CHEST FLY always has the same basic motion that involves squeezing or wrapping your arms from the sides of your body to out in front of you. One difference between a FLY and PRESS is that while performing a FLY you keep your elbow at the same angle throughout the entire exercise. It doesn’t bend or extend from its original angle during the exercise.
Chest Fly – Extended Arm.
Chest Fly – Elbow Bent Arm.
Chest Fly – Cable – You can do a Flat, Incline or Decline version of a CHEST FLY when utilizing the cable machine.
Be sure to come back soon for more great TOP TIPS and the next segment of Weight Machines 101!