Chest press

How to use the Chest Press Machine?

1. Initially adjust the seat. You should be able to align the handles with the middle of your chest. You can use other seat heights to target other areas of your chest however the middle is best


2. Set the desired weight with the pull pin. at the rear of the machine. Set the weight to approximately 25% of your own body weight


3. Ideally, increase the machine weight each set, (a set is 10 to 12 reps), by 5 to 10 lbs (5 to 6 kg) , until (failure) you find a weight that is difficult after your repetitions


4. Remember to keep your feet on the machine bar.

An Olympic bar and squats

What is an Olympic Bar?

An Olympic Bar is 7 feet long (2.1336 metres), and made with shafts of '52' inches (132.08 cm) in length.

Allowing weights to fit perfectly. Olympic bars are heavier and have greater density then Standard Bars. The best gym equipment for the all-round best exercise, squats.

How to complete a squat (with proper form and the Olympic Bar)?

1. with your feet, shoulder width apart, stand with the Olympic Bar on your shoulders and upper back
2. ↓ squat down by pushing your knees to the side while gradually moving hips back
3. ↔ squat down until your hips are lower than your knees (practise without additional weights to achieve the squat)
4. keeping your knees out and chest up, stand back up (squat back up)
5. ↑ return to the initial standing position especially with your hips and knees locked
6. repeat ↓↑ with no additional weights until the squat is perfect, then you can add additional weights

A bench press and a second Olympic bar

The bench press with an Olympic bar allows the weights to be pushed upwards whilst lying flat on the weights bench. It will use the muscles, pectoralis major, the anterior deltoids, and the triceps, and other stabilizing muscles. It will provide you with core stretch, preventing back problems and slouching.

How to use bench press?

• Using the bench press, flat, allows both sections of the pectoralis major muscle and concentrates lower (sternal) head as well as the anterior deltoid muscle
• Using the bench press, incline, elevates the shoulders and especially lowers the pelvis, for example, simliar to reclining in a chair. That will concentrate on the anterior deltoids.
• Using the bench press, decline, elevates the pelvis and lowers the head, therefore concentrating on the lower portion of the pectoralis major while at the same time would incorporate your shoulders and triceps.
• A work-out should incorporate, both, a flat, incline and also decline bench press. Start with three reps on each. Experts, 10 reps on each.

A squat rack / dead lift area

How to use a squat rack?

There are many variations however these two will help you lose weight, gain muscle and strengthen your core, back, legs and generally all your body.

• Back Squat - also known as classic squats. The Bar is centred over your shoulders, keeping your feet slightly at an outwards angle and slightly wider than hip width. Therefore by it been centred, the weight of the Bar and additional weights are concentrated over the posterior chain.
  
  
Why is a strong posterior chain important?

• Your posterior chain is the (string of) muscle group that effectively, allows you to move forward and a strong posterior chain prevent injuries. Consequently, if you are to jump, rotate, pivot and also run faster, than the back squat is essential. Also overall good for working your quadriceps femoris muscle (more commonly known as quads), your hamstrings, glutes, overall core and also lower back


• Shoulder Press - also known as overall press. This consists of a few key movements. Initially, hold the bar with flexible wrists and grip the Bar, shoulder-width apart. More than shoulder-width and less weight is capable of being lifted. Additionally, keeping your elbows directly underneath your wrists. Then squeeze your shoulder blades together, allowing you to concentrate on using your shoulders start the lift. Keeping the shoulders fully engaged after extending the Bar upwards and then after lowering. Also, adjusting your head position to allow the Bar to be in line with your upper chest and especially below your chin. When in the lift, it is important to keep your chest up and out. That alone will promote strong posture
  
  
How often and which weight should I use?
• In the beginning, it is just technique. Think of weightlifters with bad backs. Get the technique correct and the rest is easy. However to become stronger, gradually increase the weights by either completing 12 reps per weight for stamina or heavier weights for 5 reps for strengthen training

Lateral pull down

How to use the lat pull down?

The lat pull down machine, (cable pulley machine), targets your shoulders and back. The technique is straightforward and easy to achieve.

The pulling down of the bar works all of the back muscles, and especially the lats (latissimus dorsi). The Lat pull down exercise is part of your upper body strength workout.

How should I use the lat pull down equipment?

1. Sit in front of the machine, with your feet flat on the floor. Adjusting your seat in so that you can stretch up and are able to grip the bar. Adjust the weight with the pull pin
2. Grasp the bar initially with a wide grip with an overhand. That means the back of your hand is facing towards you
3. Pull the bar down, squeezing your shoulders together think, square shoulders. You are aiming for the bar to reach between you chin and upper chest. Remembering to breath out (exhaling) on the downward motion. Also remember to keep your feet on the floor
4. To complete the movement, slowly return the bar back to the starting position. If you rush it, or let go, then you have lose the whole benefit of the exercise
5. For this exercise, complete 10 to 12 reps, before rest. Then complete 3 sets. This exercise s a winner!

Tricep pull down

What is a Tricep pull down?

The tricep pull down (aka Tricep push downs or cable pull downs) is an exercise that concentrate on the triceps. It is a top machine exercise for triceps development.

The triceps (triceps brachii muscle) are situated in the back of your the upper arm. Consisting of three parts, the medial, lateral, and long head. The whole muscle is mainly responsible for the extension of your elbow joint and the straightening of your arm. For fat loss and also muscle growth, then you must work your triceps (medial, lateral, and long head).

How should I use the Tricep pull down?

1. Face forward to the machine and take hold of the bar or rope attachment. Technique is key, therefore start using a low weight, using the pull pin to adjust the weight
2. As you start, hold in/crunch your stomach muscles
3. Pull your elbows in, tightly to your sides, whilst standing with your feet slightly apart
4. For this exercise, breath in (inhale) and then pull down on the bar / rope attachment, until you hands are at a right angle to your body. Remembering to keep your elbows close to your body
5. As part of the movement, bend your knees slightly on the pull down, however, stay up-right and especially, not leaning forward. That means, keeping your back as straight as possible. That will benefit the exercise
6. Then as with all machine exercises, in a controlled movement, return the bar / rope attachment to the starting position, remembering to breath out (exhaling). If you drop the weights, then you will lose the benefits of the exercise

4 to 8 reps in the beginning to get the form correct. Then 12 reps and 3 sets.

An alternative is to use resistance bands.

Low row pulley

What is a the low row pulley?

The low row pulley is an easy exercise that concentrates on the centre and middle of the back muscles. V-bar handle bars are the best to use for this machine. It is a top machine exercise for triceps development.

How should I use the low row pulley?

1. Initially, sit down on the machine and especially placing your feet up onto the front foot rest. Your knees must slightly bent and not locked.
2. Take hold of the handles or ropes. Lean forward to hold the equipment however and especially without arching your back.
3. Then with your arms extended, pull back until your pushed out chest is at a 90 degree angle from your legs. You will feel stretching on your lats, in this position. Now you are in the starting position. Your hips would be at a right angle to your legs, sitting up-right, however from your elbow level slight lean back, with a straight head.
4. Pull the handles or ropes toward the middle of your your chest (solar plexus region) keeping the arms close to your body. Keep pulling until you touch the abdominals. Breathe out (exhale).
5. Squeezing your back muscles tightly, hold that position for a three seconds and slowly go back to the original position and breath in (inhale).
6. Repeat this exercise for 8 - 10 reps for 3 sets. It will become difficult, until the muscles learn.
7. One set, will take around 30 to 45 seconds.

Legs press

What is the legs press?

The legs press (aka seated leg press, machine squat press or the machine leg press) is an exercise that targets your quadriceps, hamstrings, and also your gluteus maximus. Used correctly with low weights, the use will strengthen those areas reducing the possibility of lower back pain.

It is very important to keep this equipment in alignment. Remember to hold the handles to provide stability and support to allow your spine to stay straight.

How should I use the legs press?

1. After your feet are in place, and adjusting your seat, in so that your knees are lower than your feet, squeeze tightly your abs and then push the footplate away with your heels and forefoot.
2. It is important to keep your heels flat on the footplate. Do not press using the front of your foot or toes.
3. Now, breath out (exhale), and extend your legs, remembering to keep your head and back flat against the seat pad. Best practise is to extend with slow control movement.
4. Without locking your knees, once your legs are extended, hold the position for 3 seconds.
5. Now, breath in (inhale), allowing a slow return the footplate to return to the starting position by gradually bending the knees back (remembering to keep your knees above the feet at all times). Also remember to keep the feet and back flat throughout.
6. Repeat this exercise for 8 - 10 reps for 3 sets. It will become difficult, until the muscles learn.
7. One set, will take around 30 to 45 seconds.

Quad extension

What is the Quad extension machine?

Quad extension (aka Leg extensions) are easy exercises completed by sitting on a padded seat, raising a padded bar with your legs. The exercise targets the quadriceps muscles of the front of the thigh, also the rectus femoris and also the vastus muscles.

How should I use the quad extension?

1. Sit on the machine, adjust the seat to allow your knees to fit under the upper and lower pads, with the front ankle areas being under the lower pad. Your knees should be at 90 degrees. Start with low weights to create good form.
2. Hold the hand bars and lift the weight whilst breathing out, (exhaling), until your legs are almost straight. Remember to not lock your knees, also keeping your back against the backrest and especially do not arch your back.
3. Once legs are extended without locking your knees, hold the position for 3 seconds.
4. To complete the exercise, breathing in, (inhaling), lowering the weight gradually, back to starting position.
5. Repeat this exercise for 8 - 10 reps for 3 sets. It will become difficult, until the muscles learn.
6. One set, will take around 30 to 45 seconds.

Hamstring extension

What is a hamstring extension?

Hamstring extensions (aka Leg curls) is an isolation exercise the targets two muscle groups: the calf muscles (gastrocnemius and soleus muscles) and also the hamstrings (the biceps femoris, semitendinosus, and the semimembranosus muscles).

How do I use the hamstring extension machine?

1. Lay flat on your stomach. Adjust the machine roller pad in so that it is positioned a few implementers/inches under your calves, and just above the heels. Remember that if pads are too high up on to your calves then this will place pressure on your Achilles tendon, therefore reducing your range of motion.
2. To start, stretch out your legs fully. Breath in (inhale), and hold the support hand bars, situated at the side of the machine.
3. Then lift your feet gradually and breath out (exhale), remembering to keep your hips flat on the bench.
4. Then breath in again (inhale) and bring your ankles as close to your buttocks as you can, without pain.
5. Once in position, hold the position for 3 seconds.
6. To complete the exercise, breathing out, (exhaling), lowering your legs in a slow and controlled movement, back to starting position.
7. Repeat this exercise for 8 - 10 reps for 3 sets. It will become difficult, until the muscles learn.
8. One set, will take around 30 to 45 seconds.

Cable cross machine

What is the cable cross machine?

The cable crossover machine is an all round safe and if used correctly will strengthen your whole body. It is the best machine for overall core stability.

That cable cross machine has two pulleys with handles that will you to pull up or down, sideways, across, diagonal and more. You will either be pulling towards or pushing away, and therefore so you make an error, just let go and it will safety return with risk of injury to you.

We advise you to have a session with a trainer before use however here are some exercise example:

How do I use the Cable cross machine?

1. Back:
   Standing Row,
   Kneeling Lat Pull-Down
   
   
2. Chest:
   Single-Arm Chest Press,
   Chest Fly



3. Core:
   Pallof Press,
   Wood Chop



4. Glutes:
   Standing Kickback,
   Cable Pull Through



5. Quads:
   Cable Squat,
   Cable Split Squat



6. Repeat those exercises between 6 - 12 reps for 3 sets.

Captain's Chair

What is the Captain's Chair?

The Captain's Chair (aka hanging knee raises, hanging leg raises, Roman chair leg raises and vertical crunches) is an excellent exercise to target your hip flexors, your abs, and also your obliques.

How do I use the Captain's Chair?

1. Stand inside the Captain's Chair frame, facing away and then place with your arms on the resting padded area ( similar to sitting in a chair). Preferably, hold on to the handles of the chair.
2. Make sure that you are body aligned because you will be lifting your own body weight.
3. Squeeze your stomach muscles and breath in (inhale)
4. Variation of either, liftng both legs together in front of you to 90 degrees, or also bending your knees and pulling them up to your stomach as much as you can.
5. Keeping your core engaged, breath out (exhale) as you slowly lower your legs, especially in a controlled movement until you have returned to your starting position.
6. Repeat those exercises between 8 - 10 reps for 3 sets.

Variation of using the Captain's Chair?


7. Straight leg lift:
   Raise both legs together instead of bending knees.
8. Pull-up leg lifts:
   Alternatively, hold the pull-up bar above and raise your knees.
9. Captain's chair kicks:
   As it sounds, raise one leg to your waist height, yet keeping that leg straight. Then lower and raise the next leg, both in a slow, controlled movement. Remember a straight back, and engaging the core.
10. Captain's chair twist:
    This is more advanced. Lift your legs, and twist your torso to allow your knees to point in a different direction. Slow movements and alternative sides. Therefore really targeting your obliques.

Preacher curl

What is the preacher curl?

The preacher curl equipment is an exercise machine that primarily targets the biceps.

How do I use the Preacher Curl equipment?

• This is a simple and easy exercise for the biceps.
• Sitting down on the preacher or leaning over. Then choose the weight with preferably an E-Z curl bar.
• The holding the E-Z curl bar at the close grip (inner and therefore in-line with your shoulders) and knuckles would be facing forward and also slightly tilted inwards.
• Then placing your upper arms and chest against the preacher bench pad, holding the E-Z Curl Bar with weights at shoulder length.
• Now breath out, (exhale), using the power of your biceps to curl the weight up, until your biceps are fully contracted and the bar is at shoulder height.
• Squeezing your biceps, hold the position for 3 seconds.
• Now breathe in, (inhale) and slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
• Repeat those exercises between 6 - 12 reps for 3 sets.

Adjustable benches

What are adjustable benches?

Adjustable benches can be used in many ways.

How do I use an adjustable bench?

Flat bench presses
• This exercise concentrated your middle chest
How to do them:
• With your feet, firmly on the floor, arch your back and lift the dumbbells directly above and in-line with your head. Shoulders should be around a 45 degree angle to your body.
Skull Crushers
• This exercise will work your triceps.
• How to do them:
• Again with your feet, firmly on the floor. Keeping your elbows close to your ears and lifting the weight back and over your head, one arm or two arms.
Concentration curls
• This exercise will work your biceps.
How to do them:
• Sitting on the end of the bench again with your feet firmly on the floor, hold a dumbbell, in the inner edge of your thighs at a 45 degree angle to your body. Curl your arm and weight, up and then lower, slowly. This exercise should be completed on both arms.
Single arm dumbbell row
• This exercise concentrated your upper chest
How to do them:
• Place one knee and the same side stretched arm on the bench. With the dumbbell in the opposite arm, and crunching your stomach muscles, lift the weight up so that your elbow meets your side and the backs of your arms are parallel with your back. This exercise should be completed on both arms.
Incline bench press
• Sitting upright with the bench adjusted to a chair shape, then arch your back, squeezing your shoulders together and feet firmly on the floor either side of the bench. Lift the dumbbells to a 45 degree angle to your body, and then down to the top half of your pecs and then push back up again.
Reverse flyes
• This exercise will work your back
How to do them:
• Keeping the upper bench at a 45 degree angle, Laying down, chest front on the bench. taking the dumbbell's in each hand, with your arms down and underneath your shoulders, raise them up and out and as you reach the top, squeezing your shoulder.

Free weights and various bar attachments for the machines

How should I use free weights?

Set a goal. Whether that is to, lose weight, increase endurance, build strength, gain size.

Rule one: High weights, low reps and more rest between sets, for building strength and size.

Rule two: Lighter weights, high reps, and shorter rest between sets, for endurance.

Rule three: Attempt a workout 4 to 5 days a week, whatever your goal.

Rule four: A good heart pumping workout should be from between 20 minutes and 1 hour.

Rule five: Avoid working on the same muscle areas for 2 days in a row. Also recovery for faster progression.

Rule six: Practise correct form and technique. That will allow correct progression and avoid injury.