What are the most useful exercise machines? Review of exercises.

When you come to the gym, you are bound to come across a variety of different machines. It’s fine! But which of the simulators should you prefer? Which ones are the most useful?

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  • 25+ exercises that cover the entire body
  • Over 200 pounds of Power Rod resistance
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  • Built-in media rack
  • Multiple cable pulley positions allow you to easily change the angle of resistance and increase effectiveness of many exercises
  • Strength and cardio workouts possible, with aerobic rowing
  • Horizontal bench press
  • Maximize your gym space with the vertical folding bench

I have compiled a short list of exercises performed on simulators. More than 25 years of experience as a trainer confirms that not all simulators are useful and generally needed for training. Many of them are fine to do without.

Of course, you may need some exotic simulator to pump a specific muscle or area of ​​the body. But this is already special training or physiotherapy exercises. Almost any goal can be achieved with the following key exercises.

Here they are – the most useful and effective exercise machine.

Vertical thrust

This is a cable simulator that allows you to simulate pull-ups on a horizontal bar. But here you have the ability to adjust the load and not depend on gravity and own weight. The vertical pull trainer can be cable or other design. But the essence of the movement does not change from this. You mimic pull-ups by developing your lats, traps, biceps, and grip strength.

Simply place the correct handle on the machine (they can be different), set the appropriate load level, and do 8-12 reps.

What are the most useful exercise machines? Review of exercises.
What are the most useful exercise machines? Review of exercises.

Vertical thrust. Start.

What are the most useful exercise machines? Review of exercises. 2
What are the most useful exercise machines? Review of exercises. 2

Vertical thrust. Finish.

Horizontal thrust

This trainer is also not always a cable trainer and is often similar to a rowing machine. Or even has a support for the body in front, so as not to strain the lower back (which is very, very stupid).

The simulator allows you to simulate the movements of a rower on the oars. Develops lats, traps, back extensors, biceps and grip strength. Here you can use a variety of handles and change the grip width. Please note that in the exercise you need to actively work with your torso (do a forward bend).

What are the most useful exercise machines? Review of exercises. 3
What are the most useful exercise machines? Review of exercises. 3

Horizontal thrust

What are the most useful exercise machines? Review of exercises. 4
What are the most useful exercise machines? Review of exercises. 4

Horizontal thrust

Taking the hands back

When training the trapezius muscles and backs of the deltoids, it is often very difficult to catch the correct movement technique. There are exercises with dumbbells for this (swings with dumbbells in an incline). But not everyone is able to do them correctly. This simulator easily solves this problem. The quality of the workout increases significantly. Although initially this simulator is needed to perform the reduction of hands in front of you (analogous to laying dumbbells lying down).

What are the most useful exercise machines? Review of exercises. 5
What are the most useful exercise machines? Review of exercises. 5
What are the most useful exercise machines? Review of exercises. 6
What are the most useful exercise machines? Review of exercises. 6

Press down on a cable machine

This is one of the most productive triceps exercises, along with the close-grip bench press and dips.

Pressing down allows you to work with serious weights (up to your own weight and above) and good control of the position of the body and arms. Use different handle options. I do not recommend using a straight iron stick. It cripples the wrists. Better a curved W-shaped neck.

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What are the most useful exercise machines? Review of exercises. 7
What are the most useful exercise machines? Review of exercises. 7

Press down on a cable machine. Start.

What are the most useful exercise machines? Review of exercises. 8
What are the most useful exercise machines? Review of exercises. 8

Press down on a cable machine. Finish.

Lying leg curls

This is the most valuable exercise for people with back pain and problems in the genitourinary system. It develops the hamstrings. And it perfectly stimulates blood circulation in the pelvic area, improves elasticity and flexibility, helps to solve many problems with knee joints. The exercise is especially important for men over 40. At this age, the area of ​​the back of the thighs begins to quickly “deteriorate” and “break”, its elasticity is lost, and unpleasant injuries and sprains appear.

Do not put on weight. Better do more sets and reps! And work at the widest possible amplitude. It’s worth it.

What are the most useful exercise machines? Review of exercises. 9
What are the most useful exercise machines? Review of exercises. 9

Lying Leg Curl

What are the most useful exercise machines? Review of exercises. 10
What are the most useful exercise machines? Review of exercises. 10

Lying Leg Curl

Hyperextension

This is a well-known exercise for strengthening your back, glutes and hamstrings. Keep in mind that it can and should be done with extra weight on the chest or behind the head. 10 and even 20 kg is not the limit. But this level of load should be approached gradually. And it is better to do the exercise no more than 2 times a week.

What are the most useful exercise machines? Review of exercises. 11
What are the most useful exercise machines? Review of exercises. 11

Hyperextension. Hands behind your head.

What are the most useful exercise machines? Review of exercises. 12
What are the most useful exercise machines? Review of exercises. 12

Hyperextension. Hands behind your head.

Deadlift in Smith’s car

The Smith machine is a very useful and versatile machine. Its essence is that the bar of the bar moves along a strictly straight path. The risk of falling is eliminated. The exercise is concentrated and safe. In this case, you can give the muscles a serious load.

In a Smith machine, you can squat, bench press, bent over rows, seated press, incline press, etc. The photo below shows a variant of the deadlift exercise. This is a very useful and effective exercise that develops the hamstrings, buttocks, and back muscles. It’s also a great strength stretch! Use it!

What are the most useful exercise machines? Review of exercises. 13
What are the most useful exercise machines? Review of exercises. 13

Deadlift in Smith’s car. Finish.

What are the most useful exercise machines? Review of exercises. 14
What are the most useful exercise machines? Review of exercises. 14

Deadlift in Smith’s car. Start.

Leg press

Serious trainers don’t like this exercise very much. Why? Because it allows a completely untrained person to lift too much weight. Everything would be fine! But this has an extremely negative effect on the knee and hip joints. The latter can generally be killed to smithereens if fanatically lean on leg presses instead of normal squats.

However, I included the leg press exercise in my rating. Because this simulator helps people with spinal problems to perform important basic exercises for large muscles. At the same time, it is important to understand that there should not be an excessive load here. Especially if you haven’t lifted anything heavier for the last 20 years …🙂 I wrote a paragraph above about the hip joints.

Use a machine and press good weights with your legs. But don’t substitute this for all other leg and glute exercises.

What are the most useful exercise machines? Review of exercises. 15
What are the most useful exercise machines? Review of exercises. 15

Leg press

What are the most useful exercise machines? Review of exercises. 16
What are the most useful exercise machines? Review of exercises. 16

Leg press

By the way, in the leg press simulator you can pump your calf muscles very well. To do this, the platform is pushed out with the toes.

Jumping onto the curbstone

Yes, and this weird thing is on my list. A very valuable exercise – these jumping! And keeping a curbstone at home is not very convenient. So you have to work with her in a gym with a crossfit zone. In a classic rocking chair, pedestals are usually not kept.

Start mastering the curbstone from small levels – no higher than 50-60 cm. I personally easily jump 20 times to a height of 90 cm. What I wish for you too!

What are the most useful exercise machines? Review of exercises. 17
What are the most useful exercise machines? Review of exercises. 17

Jumping onto the curbstone. Start.

What are the most useful exercise machines? Review of exercises. 18
What are the most useful exercise machines? Review of exercises. 18

Jumping onto the curbstone

Use my list in your workouts. Be healthy!

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