MACHINE SHOULDER PRESS
INSTRUCTIONS:
The shoulder exercise is a version of the military press perfomed on a weight machine to ensure proper range of motion. The machine shoulder press may be preffered by beginners, but free weight variations will ultimately be more beneficial. The machine shoulder press is best added towards the end of your shoulder workout if you are training for hypertrophy, after you’ve other more compound variations to work your push muscles.
1) Sit at the machine, adjust the seat so the handles are level with your shoulders as you are sitting upright, and choose an appropriate amount of weight.
2) To begin the lift, exhale and push the handles upwards until your arms are fully extended.
3) Inhale and slowly lower the weight back to the starting position.
4) Pause for a moment, then repeat for the recommended amount of repetitions.
TIPS
Every gym has a machine shoulder press. There are many different variations by many different companies, yet they all basically do the same thing, use a controlled range of motion.
Primary muscles-Anterior Delts
Secondary muscles-Triceps Lateral Delts
SEATED CHEST PRESS
INSTRUCTIONS:
This exercise targets the main muscle of the chest, the pectorals. Developing the pecs is an aesthetic goal gor many people. It is also functional in developing strength and power for sports where you swing a bat, racket or club. The chest press machine also works the biceps and the bifg muscles of the shoulders and the back. Using the machine helps prevent many errors of form.
1) Adjust the seat so that the handles are approximately chest height.
2) Sit in the chest press machine with your back pressed firmly against the back rest.
3) Grasp the handles with an overhand grip.
4) Posistion your feet firmly on the ground.
5) Exhale as you press the handles out until your arms are fully extended.
6) Inhale as you reverse the motion until you feel a mild stretch in your chest.
7) Pause for a moment, then repeat for the recommended amount of repetitions.
TIPS
When first starting, be sure to study the machine and how to adjust the seat and handles. Ask for assistance from the gym staff if neccessary. Use a light weight to check your posistioning.
Primary muscles – Pectoralis Major, triceps, deltoids ( anterior )
Secondary muscles – Coracobrachialis, Serratus Anterior, Subscapularis
TRICEP EXTENSION USING A CABLE MACHINE
INSTRUCTIONS:
The cable machine is a piece of equipment used in weight training or funtional training. A wide variety of exercises can be performed using the apparatus. The tricep extension on the cable machine is a beginner exercise that targets and isolates the tricep muscle. This exercise is suitable for any fitness level.
1) Attach a rope to a cable stack as high as possible and assume a standing position.
2) Grasp the rope with a neutral grip (palms facing in) and lean foward slightly by hinging at the hips.
3) Initiate the movement by extending the elbows and flexing the triceps.
4) Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
5)Pause for a moment, then repeat for the recommended amount of repetitions.
TIPS
All movements should be slow and purposeful as you extend and lower your arms. This will ensure you hit all the muscle fibres that you can and will also keep your technique even and symmetrical.
Primary muscle – Triceps
Secondary muscle – Forearms, Latissimus Dersi (Lats)
SEATED DUMBBELL BICEP CURL
INSTRUCTIONS:
Seated dumbbell bicep curls is a gym workout exercise that targets biceps and also involves forearms. There are many possible variations for this exercise. For instance, you can perform the exercise sitting down on a bench, with or without back support and you can also perform it by alternating arms. It is a great exercise for seeing results in strength and mostly in bulk. The muscle definition and increased strength are often noticeable within a few sessions.
1) Sit on a flat bench with a dumbell in each hand being held at arms length. Your elbows should be close to your torso.
2) Rotate the palms of your hands so that they are facing your torso. This will be your starting position.
3) While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbells pass your thighs so that the palms of your hands face foward at the end of the movement.
Make sure you contract the biceps as you breathe out, making sure that only your forearms move. Continue the movement until your biceps are fully contracted and the dumbells are at shoulder level.
Hold the contracted position for a second as you squeeze your biceps.
4) Slowly begin to bring the dumbells back to the starting position as you breathe in and as you rotate your wrists back to a neutral grip.
5) Pause for a moment, then repeat for the recommended amount of repetitions.
TIPS
Warm up before you do any curls by performing at least five minutes of aerobic exercise that breaks you out in a light sweat. Perform a warm -up set by doing curls with half the amount of weight you would lift in a standard set.
Primary muscle – Biceps
Secondary muscle – Anterior Deltoid, Forearm
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