A Beginners Guide To Gym Equipment Part 2
in Fit on the Side

A Beginners Guide To Gym Equipment Part 2

beginners guide to gym equipment

A beginners guide to gym equipment part 2.  Last week was an attempt to demystify some of the leg machines that you see at your local gym, so today let’s examine the arm and upper body machines.

beginners guide to gym equipment

A BEGINNERS GUIDE TO GYM EQUIPMENT PART 2

Lat Pull Down Machine. This machine works your upper back muscles and is not unlike a chin up, except that you don’t have to actually lift your body weight.  I’ll be honest that it often pains me to see people working out on this machine, as they jerk their bodies backwards and forwards, often grunting and looking like they are in pain.  When adjusting the seat, ensure that your feet are flat on the floor and that you are sitting up straight. Then, standing up, grab the bar with your hands wider than shoulder distance apart. As you sit, pull the bar down to roughly chest level, then let it up in a controlled manner and keeping your shoulders down. Focus on isolating your back muscles and engage your abdominal muscles to keep your body still. Unless you are working with a trainer, it’s probably best not to pull the bar behind your head. Start with a light weight and work your way up. You should feel fatigued after 8-10 reps.

Seated Overhead Press Machine. This machine works your deltoids and upper back muscles. Start in a seated position, upright with your abdominals engaged. The bar should be around shoulder height. Exhale as you press the bar upward. Remember to keep your shoulders down and really focus on a controlled movement. This is one one of those fantastic exercises which will help protect your shoulders as you age, when simple tasks like lifting a box or putting away some plates may become a challenge. As with all shoulder exercises, pain is not good, so start with a lighter weight and work your way up.

Pectoral Machine (Peck Deck Machine). This machine works your chest or pectoral muscles. Start by sitting upright and leaning gently against the backrest. Keep those abdominal muscles engaged and your arms bent at a 90 degree angle as you gently squeeze the pads in front of you, without letting them slam together. Release in a slow and controlled movement.

Chest Press Machine/Incline Press/Flat Press. This machine(s) works your chest muscles. In most gyms you’ll see three variants of this machine, which work a number of your upper body muscles including your pectorals, triceps, lats and deltoids. When starting the movement, make sure that your hands are in-line with your chest and keep your stomach muscles engaged.  There’s a lot of discussion about which of these machines is best, but for the average gym goer, it’s probably easiest to stick with the flat press.

Cable Cross Over Machine. This machine is a post in itself, as it is so versatile. You can do pretty much every exercise I’ve mentioned on this machine. It’s just a matter of adjusting the pulleys and the weights and suddenly you have a whole body workout.  What I like best about this machine, is that you have the control of machines but the freedom of free weights. Your core gets an additional challenge, since the exercises are performed standing upright.

Seated Row Machine. This machine works your mid back muscles. Start your workout by sitting upright, stomach muscles gently engaged and your gaze forward, keeping your ears between your shoulder. As you pull your arms back, feel your shoulders squeeze together without arching your back, then slowly return to your starting position.

beginners guide to gym equipment

Tips. Remember that for each machine and each arm motion, you are using your muscles in a slightly different way.  If you are unsure about the movement, put the machine on the lightest possible weight and try the movement. If you feel that you are jerking your body forward or back, adjust the seat. You can usually move it backward or forward so that the machine matches your range of movement. Never lock your arms when straightening them and always use your breath exhaling on exertion.  Keep your motions slow and controlled and add more weight in small increments as needed. Your upper body is comprised of many small muscles that don’t always like to engage when they should. Most of all, don’t be afraid to ask for help that’s what the staff is there for!

 

What’s your favourite upper body exercise?

 

*For more on a beginners guide to gym machines part 2 follow me on instagram and pinterest*
blogger
*images courtesy of Dollar Photo Club

You Might Also Like

Best Low Impact Workouts

Best Travel Workout

Do I Really Need To Workout

Should You Exercise When You Are Sick

How To Stay Healthy In Winter

Do Carbs Make You Fat

Muscle Imbalance And Knee Pain

Summer Health And Beauty

How To Keep Gym Clothes Fresh

All About Your Knees

How To Get Your Diet Back On Track

Can Food Really Burn Fat

The Importance Of Cross Training

4 Ways To Turn Your Walk Into A Workout

Learn To Run For 30 Minutes

Urban Hiking The New Workout

How To Maintain Your Weight

Frequently Asked Fitness Questions

How Much Weight Can You Lose In A Month

Tips On Getting And Staying Fit In 2016

7 Healthy Morning Habits for Looking And Feeling Your Best

11 Most Common Workout Mistakes

How To Keep Your Diet On Track

What To Do Post Workout

Why Do We Focus On Weight

Fitness Myths Debunked

Is Training Harder Better

Exercise And Your Skin

Losing Weight In Your 40s

Never Have Motion Sickness Again

Diet And Exercise After 40

How To Speed Up Weight Loss

How To Detox Your Body Naturally

Foods That Reduce Stress

Your Summer Fitness Guide

How To Treat Sore Muscles

Staying Fit When You Have No Time

Everything You Need To Be A Runner

September Ab Challenge Week One

Stretching Mistakes You Might Be Making

How To Deal With Gaining Weight

How To Feel Good About Your Body

How To Increase Your Bust Size

Great Metabolism Myths

How To Be Healthy While Traveling

Ultimate Weight Loss Guide

Why You Need To Cool Down Post Workout

Why You Need Fitness Goals

How To Improve Your Posture

Why Do I Need To Stretch My Calves

September Ab Challenge Week Two

Dealing With Knee Pain

How To Know If You Are Exercising Too Much

Why Your Gym Clothes Matter

Why Should You Meditate

September Ab Challenge Recap

Diet And Fitness Tips You Need To Ignore

How To Pick The Best Running Shoes

Why You Shouldn’t Weigh Yourself

Muscle Imbalance And Back Pain

Lean Greens Review

Staying fit when it is cold outside

FitWise Straight Talk About Getting Fit And Healthy

Your At Home Workout Routine

How To Have Energy After Lunch

How To Workout In The Morning

Exercise Tips For Beginners

How To Prevent Common Running Injuries

How To Incorporate Exercise Into Everyday

Hit The Gym In Style

Why Is Exercise So Important

Why Should Women Lift Weights

How To Buy Workout Clothes

Your Must Do Morning Workout

The Basics Of Hip Stretches

What If I Hate The Gym

Pocket Fitness Guides

Health Fitness And My Thyroid

How To Maintain Weight Loss

How To Workout And Not Hurt

The Truth About Abs

How To Workout In The Heat

Easy At Home Workout

Benefits Of Walking

Treadmill Running Charts

Best Foods To Give You Energy

No Gym Arm Workout

Working Out After 40

How To Be A Better Athlete

What Is The Deal With All These Diets

How To Make A Short Workout Count

At Home Quickstart Workout

Is CrossFit Right For You

How To Choose The Best Running Shoes

Natural Energy Drinks

Best Wrist Exercises For Writers

Beginners Guide To Gym Equipment Part 1

How To Strengthen Your Bones

How To Easily Get Fit And Healthy

5 Day Workout Plan Part 2

How To Increase Your Endurance

What Happens To Your Body When You Stop Exercising

Health Resolutions You Can Keep Without Trying

How To Stay Healthy While Traveling

Fitness Terms You Should Know

How To Feel Confident When Working Out

Cute Workout Gear For Every Body Shape

Your Workout Motivation

Fitness Fanatics Shopping Guide

Best Post Flight Stretches

September Ab Challenge Week Three

5 Best Abdominal Exercises

Best Stretches If You Sit At A Desk All Day

Best Exercises If You Are On Your Feet All Day

What Is Pilates

Cold Weather And Muscle Pain

How To Eat Healthy Without Trying

Best Exercises If You Hate Exercise

Ballet For Fitness: Is Back In Style

My Gym Bag Essentials

How To Deal With Bloating

5 Cardio Myths Debunked

Why Exercise Makes You Happy

How To Work With A Personal Trainer

Your Guide To Killer Abs

How To Ease Sciatic Pain

Tips For Getting Back To The Gym

How To Get A Shapely Butt

How To Incorporate Pilates Into Everyday

When You Don’t Have Time To Workout

6 Tips To Stop Bloating

Best Gifts For The Fitness Lover

Underactive Thyroid And Weight Loss

Working Out Diet And Your Period

What Is Your Perfect Workout

Eat Carbs And Lose Weight

Are you Over Exercising

The Importance Of Stretching In Style

Eat Healthy Without Changing Your Entire Diet

Diet Foods To Avoid

How To Come Back After An Injury

FitWise A Sneak Peek

European Travel Italy

How To Workout When It’s Hot

How To Actually Lose Weight

5 Stretches To Do Before Bed

How To Be Healthy Without Trying

Best Arm Exercises For Summer 2015

What To Eat Pre And Post Workout

What To Do When You Plateau

Why Is Sitting Too Much So Bad

How Important Is A Warmup

How To Deal With A Bad Workout

7 Times It Is Okay To Skip A Workout

Which Activities Count As Exercise

How To Feel Beautiful On The Inside and Outside

How To Love Your Body

Yoga VS Pilates Which One Is For You

How To Start Running

How To Stop Exercise Procrastination

Hip Strengthening Exercises

How to Stick With Your Diet When No One Wants You To

Run Better With These Easy Tips

Best Exercises To Tone Your Glutes

Wrist Exercises For Bloggers

Why You Should Take A Dance Class Now

Easy Ways To Be A Healthier You

The Only Diet You Need Is Balance

Your Ultimate Running Guide

High Impact VS Low Impact

20 Minute Workout By FitWise

How To Alleviate Back Pain

Best Recipes For Food Sensitivities

Top 5 Fitness Posts of 2015

Stay Fit And Healthy For The Holidays

Is Running Bad For Your Knees

Best Complimentary Activity For Your Workout.

The BS Around Diets

8 Ways To Learn To Love Running

September Ab Challenge Week Four

Shoulder Stretches

Why You Have To Focus While Exercising

A Fool Proof Easy Way To Lose Weight

How To Become A Runner

How To Stay Healthy For The Holidays

How To Maximize Your Gym Time

Top 10 Songs For The Gym

How Creativity Can Improve Your Health

Why Exercise Is Good For Your Skin

10 Easy Ways To Get More Fit

Best Stretches To Relieve Shoulder Tension

Why What You Wear To The Gym Matters

Toning VS Bulking Up

What To Eat Before A Party

Talk Fitness With An Expert

Why You Are Not Losing Weight

5 Day Workout Plan Part 1

Traveling With A Sensitive Stomach

How To Increase Flexibility

Tips On Working Out In Summer Months

How To Feel Confident About Your Diet

Why You Are Doing Your Ab Workout All Wrong

Best Exercises For A Desk Job

Get Fit The Easy Way

Should I Use A Heart Rate Monitor

The Truth About Protein Shakes

Everyone Can Learn To Love Exercise

How To Curb Emotional Eating

Succeed At Working Out

Best Stretches Pre And Post Swim

October Fashion Beauty And Fitness Picks

All About Pilates

Pros And Cons Of The Elliptical

Home Gym Must Haves

How To Lose Weight For Good

How To Always Start Your Day Off Right

Which Style Of Yoga Is Best For You

How Breathing Can Improve Your Workout

How To Make Exercise A Habit

What You Should Know About Fitness

Losing Weight In 2017

Caffeine And Working Out

What To Look For In A Smoothie

Can I Lose Weight And Still Eat Sweets

20 Minute Workout From FitWise

How To Boost Your Metabolism

Post Workout Beauty Hacks

Foot And Ankle Exercises

Why Not Drinking Enough Water Can Make You Fat

Why Your Workout Suddenly Feels Hard

5 Daily Habits That Hurt Your Health

Best Exercises If You Do Manual Labour

Killer Abs Ball Workout

6 Best Exercises For Runners

When To Listen To Your Body

How To Relieve Joint Pain

Must Do Morning Stretches

Killer Foam Roller Ab Workout

Free Weights VS Machines

Theraband Workout

Best Stretches For Runners

Just Go To The Gym

How To Choose A Personal Trainer

Sports Drinks VS Water

Easy Stretches For Stress Relief

How To Cut 500 Calories A Day Without Exercise

Morning Stretches True North Fitness Guide

How To Buy The Best Running Shoes

Ballet Inspired Leg Workout

Get Fit While Watching TV

The Truth About Weight Loss

Best Stretches For Relaxation

Muscle Pain VS Injury

Muscle Imbalances And Upper Body Pain

Live Like You Are On Vacation

Best Warmup For Your Workout

How To Deal With Muscle Cramps

Running Outdoors in Winter

Is being thin enough

Ultimate Foot Guide And How To Relieve Foot Pain

How To Wear Athleisure

Eat Carbs And Sweets And Still Lose Weight

Best Headphones For Working Out

How To Counteract Sitting All Day

Best Exercises For a Toned Back

7 Comments

  1. This makes me want to get a gym membership so badly. I need to actually do this. It could probably help with all my back problems I’ve been having, considering I have zero back muscles after spine surgery.
    xx
    Jenny // Mish Mosh Makeup

    1. I used to have a gym in my building (very common in Vancouver) and now that I don’t I miss is so desperately. If you have back issues you should definitely sign up with a trainer for a few sessions.
      xo

  2. Thanks for sharing..

    Candice | Beauty Candy Loves
    ♡♡♡

    1. My pleasure!
      xo

  3. I seriously need to motivate myself this new year http://lachiquitamissi.com

    1. I totally know what you mean!
      xo

Comments are closed.

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close