Gym

Primary: chest (pectorals major).

Secondary: front shoulders (anterior deltoids), back upper arms (triceps).

Sit on the seat and adjust the height so that the horizontal lifting handles are level with the middle of your chest. Adjust the forward position of the handles (above the top of the seat back - you may need to stand to do this): when you grasp the handles to begin exercising, your upper arms should be straight-out to the side, with your elbows inline with your shoulders and hands (90 degree bend in your arms). If the handles are too far back (too close to you), you will put unnecessary strain on your shoulders.

[The vertical handles focus the exercise on the anterior deltoid and the horizontal handles emphasise the pectorals major.]

Select the target level of resistance on the weight stack, using the pin.

Sit upright with your buttocks, shoulders and head pressed against the set back (to maintain a neutral spine) and your feet flat on the floor. Grasp the appropriate handles and lift them to the starting position, with your elbows bent at 90 degrees.

Keeping your wrists straight, push the handles forward (and slightly up) in a smooth and controlled manner, stopping before your arms are fully extended, leaving a slight bend in your elbows to keep your muscles engaged.

Hold for 2 seconds, then slowly return the handles to the starting position, maintaining your posture, stopping when your elbows are bent at 90 degrees - keeping your muscles engaged.

[Breathe-out as you push forward, breathe-in as you lower the weight towards your chest.]

When you have completed your target repetitions, return the handles to the starting position, then gently place the weight plates on the stack.

• Too much resistance/weight.
• Setting the seat at the wrong height.
• Starting position too far back, straining your shoulders.
• Overextending your arms, straining the joints.
• Leaning forward, away from the seat back.
• Arching your back.

The chest press is a classic and effective upper-body strengthening exercise that works your pectorals, deltoids and triceps; it's the cornerstone of most training programmes.

To target your triceps more than your pectorals, draw your elbows down close to your sides, rather than 'flared' at shoulder height.

The chest press is best performed using free weights (barbell or dumbbells) and a bench, but can be dangerous when using heavy weights. The chest press machine allows you to perform the exercise comfortably and safely, without the need for a 'spotter' to protect you from bad form and injury.

You're more likely to be able to comfortably and safely exercise with heavier weights using the chest press machine, than using free weights, but this often encourages people to attempt too much weight; losing form and/or causing injury.

If you're a beginner, start with lower resistance/weights and focus on technique, before increasing the resistance/weights to a more demanding level.

Alternative exercises include: dumbbell chest press, inclined dumbbell chest press, dumbbell fly, dumbbell pullover, floor press, bench dips, press-ups, etc.

Primary: front shoulders (anterior deltoids).

Secondary: side shoulders (middle deltoids), back upper arms (triceps).

Sit on the seat and adjust the height, so that the handles of the lifting bars are higher than the level of your shoulders. If the seat is too high, forcing your elbows low and bent beyond 90 degrees, your will put unnecessary strain on your shoulders during the exercise.

[The parallel handles - with your thumbs pointing towards each other, can help reduce shoulder impingement and may be more comfortable for you.]

Select the target level of resistance on the weight stack, using the pin.

Grasp the appropriate handles and lift them to the starting point, with your elbows at 90 degrees. Keeping your wrist straight and your elbows forward in line with your hips, push straight up, using a smooth controlled motion, stopping before your arms and shoulders are fully extended, leaving your elbows slightly bent - to prevent joint strain and keeping your muscles fully engaged.

[Breathe-out as you push up, breath-in as you lower the handles.]

Hold for 2 seconds, then lower the handles using a smooth controlled motion, stopping when your elbows are bent at 90 degrees, keeping your muscles engaged.

When you have completed your target repetitions, lower the handles below the starting position, gently placing the weight plates on the stack.

• Too much resistance/weight.
• Setting the seat at the wrong height.
• Thrusting/throwing the handles upwards, without control.
• Lowering/dropping the handles too quickly, without control.
• Overextending your arms/shoulders, straining the joints.

The overhead press (shoulder press) exercises your shoulders and can be performed with free weights, using a barbell or dumbbells, either standing or seated on a bench.

You probably don't often lift your arms over your head, so you need to determine if you have the shoulder mobility, or range of movement, to perform the exercise safely. Keeping your entire body still, extend your arms in front of you and slowly lift both arms overhead. If you can’t easily get your arms in line with your ears, then you shouldn’t use the overhead press and need to improve your shoulder mobility, before performing any exercises above shoulder height.

The overhead press machine allows you to perform the exercise comfortably and safely, without the need for a 'spotter', to protect you from bad form and injury.

You're more likely to be able to comfortably and safely exercise with heavier weights using the overhead press machine, than using free weights, but this often encourages people to attempt too much weight; losing form and/or causing injury.

When you perform shoulder presses with free weights, you engage other muscle groups to stabilise the exercise, particularly through your core. The overhead press machine supports your body and only allows movement in your arms and shoulders. However, if you want to focus on your shoulders, this is a benefit rather than a disadvantage.

The shoulder press machine does pose the risk of you working one shoulder harder than the other. Because both handles are connected to a single mechanism, it's hard to identify if both arms/shoulders are exerting equal force; your stronger arm/shoulder may be compensating for your weaker arm/shoulder. When you use free weights, you are required to balance and control the weights, so your shoulders will be exercised equally.

You might need an alternative to the overhead press, if you want to isolate just one part of your shoulders more than another, or the exercise causes pain or impingement. There are plenty of options, for example: Turkish get-up, seated row machine, bent-over row, barbell or dumbbell row, incline barbell bench press, dumbbell shoulder press, landmine press, z-press, dumbbell Arnold press, dumbbell raise combo, push-ups, handstand push-ups, etc.

Primary: middle back (latissimus dorsi), outer back (teres major).

Secondary: front upper arms (biceps), front lower arms (brachioradialis), middle back (lower trapezius).

Sit on the seat with your legs bent at 90 degrees and your feet flat on the floor. Adjust the thigh pad to press down on your thighs, providing comfortable and controlled stabilisation to keep you on the seat during the exercise.

Select the target level of resistance on the weight stack, using the pin.

Stand up, position yourself behind the seat and grasp the bar with your hands slightly wider than the width of your shoulders. Step forward astride the seat (whilst maintaining your grasp of the bar) and sit down, leaving your hands above your head as you sit. As you lower yourself to a seated position, ensure you absorb the resistance of the cable/weights by engaging your arm and shoulder muscles, rather than allowing your wrist, elbow and shoulder joints to take the strain of the resistance.

Adjust your position so that your knees slide under the thigh pads.

Maintaining an upright posture, lean back very slightly from your hips (not by arching your lower back), pinch your shoulder blades together and pull the bar down in front of your face to shoulder height (avoid striking your nose and chin), bringing your elbows to the sides of your body.

Smoothly return the bar to the overhead position, keeping your shoulder blades pinched together and maintaining your hip and upper body position, stopping the rise of the bar just before your elbows and shoulders are fully extended - leaving your elbows slightly bent, to prevent joint strain and keeping your muscles fully engaged.

[Breathe-out as you pull down, breathe-in as you allow the bar to rise.]

Engage your core and maintain an upright posture throughout the exercise, to prevent straining your lower back.

When you have completed your target repetitions, adjust your position to slide your knees from under the thigh pad and stand up slowly and step back behind the seat. Maintain control of the bar and allow it to rise, gently placing the weight plates on the stack.

• Too much resistance/weight.
• Setting the seat at the wrong height.
• Allowing the bar to rise without control.
• Overextending your arms/shoulders, straining the joints.
• Bending your elbows behind you.
• Leaning backwards to pull down the bar.
• Arching your back.

Another gym classic, the lat pulldown can help create a seriously impressive upper body or simply get rid of your 'bingo wings'.

The lat pulldown machine is excellent for beginners, who may not initially have the strength to perform chin-ups, etc. 

If you want to include your core in the exercise, adjust the thigh pad up and away from your thighs and use less resistance/weights; enough to provide a demanding exercise without lifting you from the seat.

Alternative exercises include: dumbbell deltoid raise, dumbbell reverse fly, dumbbell rows, bent-over barbell rows, landmine rows, barbell bent-arm pullovers, tricep extensions, tricep press-ups, chin-ups, etc.

Primary: rear shoulders (posterior deltoid), middle back (latissimus dorsi), outer back (teres major), front upper arms (bicep), top shoulders (middle trapezius)

Secondary: middle back (lower trapezius), outer back (infraspinatus, teres minor)

Sit on the seat and adjust the height so that your shoulders are level with the horizontal handles. If you are using heavy weights, adjust the chest pad so that it is hard against your chest (while holding the handles with your arms in the starting position) and place the balls of your feet on the footrests. If you want to engage your core, adjust the chest pad away from you (so that it doesn't offer any support) and place your feet flat on the floor.

[The vertical handles focus the exercise on the latissimus dorsi and the horizontal handles emphasise the posterior deltoid - particularly if you keep your elbows high throughout the movement; low elbows will engage your lats more than your delts.]

Select the target level of resistance on the weight stack, using the pin.

You'll need to reach forward to bring the handles towards you, to the starting position: sitting upright with your shoulders down, shoulder blades pinched together, a slight bend in your elbows and wrists straight.

Grasping the appropriate handles, pull back with your elbows, in a smooth and controlled manner, until your hands are by your sides.

Hold for 2 seconds, then slowly return the handles to the starting position, keeping your shoulder blades pinched together and maintaining your posture, stopping just before your arms are fully extended - with your elbows slightly bent to keep your muscles engaged.

[Breathe-out as you pull back, breathe-in as you ease the handles forward.]

When you have completed your target repetitions, return the handles to the starting position and then lean forward, gently placing the weight plates on the stack.

• Too much resistance/weight.
• Setting the seat at the wrong height.
• Leaning your upper body forward, or backwards.
• Not stopping if your shoulders start to hurt.

This machine targets your back. Rear deltoids are often a neglected muscle group, because you can’t see them and they are most often overshadowed by the front and medial delts.

If you want complete shoulder development and the rounded look, you’ll need to focus on the rear deltoids, it’s definitely worth the extra effort.

There are free weight and body weight alternatives to the row/rear delt machine: dumbbell rear delt fly, bent-over face pull, seated or standing bent-over dumbbell raise, incline reverse dumbbell fly, rear delt barbell row, superman, downward dog, overhead press, plank, chin-ups, etc.

Primary:  front thighs (quadriceps).

Secondary: hamstrings (biceps femoris, semitendinosus and semimembranosus), buttocks (gluteus muscles).

Slide the appropriate weight discs/plates onto the bars at the front of the machine, ensuring that they are evenly balanced (symmetrical on either side).

PLEASE NOTE: This machine can cause you serious injury if you load it with more weight than you can comfortably control, or position your feet badly on the foot plate - allowing them to slip off the plate. We recommend that you only use this machine if you have previously worked with someone to gauge the appropriate weight for you to use (a training partner, personal trainer, fitness professional, or member of staff).

Adjust the angle of the seat back, to a position that is comfortable for you. If you don't have a flat stomach, you will find it more comfortable if the seat back is reclined.

Holding the horizontal grab handle, step into the machine in front of the seat (facing the foot plate) and lower yourself onto the seat, releasing the handle and sitting back against the seat back. Lift your legs and place your feet flat on the foot plate, shoulder width apart, with your heels above the bottom edge of the plate. (Depending on the length of your legs, you may find it more comfortable to position your feet closer to the top edge of the plate.)

Pushing against the foot plate with your heels, lift the weight off the safety pegs and release the safety bars by pulling the handles towards you on either side, whilst maintaining full control of the footplate (holding it still). Lower the foot plate to the starting position, with your legs slightly bent (not fully extended).

Keeping your hands and arms clear of your torso (holding the support handles at either side of the seat) and keeping the base of your spine (tailbone) against the seat back, lower the footplate towards you, using a smooth controlled motion, bringing your knees and thighs into your chest (your buttocks will lift off the seat). Stop when your legs are bent at 90 degrees (or a little further), before the base of your spine is lifted off the seat back.

Push the footplate away from you with your heels, using a smooth controlled motion, stopping before you fully extend your legs - keeping your knees slightly bent and your muscles fully engaged, to prevent straining your knee joints.

[Breathe-out as you push away, breathe-in as you lower the footplate.]

When you have completed your target repetitions, push the footplate beyond the starting position (clear of the safety pegs), engage the safety bars by pushing the handles away from you on both sides and gently lower the footplate until it stops against the pegs.

Lower your feet and legs to the floor, reach up to the horizontal grab bar, pull yourself up to a standing position and step out of the machine.

• Too much resistance/weight.
• Pushing with the balls of your feet.
• Overextending your legs (locking your knees).
• Lowering the foot plate too far towards you.
• Allowing the base of your spine to lift off the seat back.
• Positioning your feet over/across the edge of the foot plate (bottom or top).

The leg press mimics performing squats. However, the weight/resistance isn't supported by your upper body and the machine provides linear control of the movement and safety features to prevent injury; you don't need a 'spotter' to exercise safely.

You're more likely to be able to comfortably and safely exercise with heavier weights using the leg press machine, than performing squats with free weights; but this often encourages people to overload the leg press and lose form and/or cause injury.

When you perform squats with free weights, most of your body moves, which engages other muscle groups to stabilise the exercise; such as your abs and hips. The leg press machine supports your body and only allows movement in your legs. However, if you want to focus on your quads, this is a benefit rather than a disadvantage.

The leg press does pose the risk of you working one leg harder than the other. Because the linear motion is entirely controlled by the weight 'sled' sliding up and down bars and your feet share a single foot plate, it's hard to identify if both legs are exerting equal force; your stronger leg may be compensating for your weaker leg. When you squat, because you are required to balance and maintain body symmetry, your legs will be exercised equally.

If you suffer from bad knees, want to avoid joint stress, or would prefer an exercise that doesn't develop your legs in isolation; there are alternative leg exercises to improve your athleticism and strength: deadlifts, lunges, step-ups, resistance band leg press, split squats, broad jumps, bridge, etc.

Primary: hamstrings (biceps femoris, semitendinosus and semimembranosus), calves (gastrocnemius and soleus).

Secondary: buttocks (gluteus muscles), thighs (quadriceps), front shins (tibialis anterior).

Select the target level of resistance on the weight stack, using the pin.

Lay forward on the machine and adjust the leg pad so that it rests comfortably behind and above your ankles. Align your knees with the pivot point at the lower right corner of the thigh pad.

Lay forward (face forward), holding the handles underneath the front of the bench and tuck your lower calves/ankles under the leg pad (both legs will be extended).

With your legs parallel, keeping your hips against the bench and your feet relaxed, pull your heels up toward your buttocks using a smooth controlled motion, bending your legs as far as possible.

Engage your core to reduce movement and avoid straining your lower back.

Lower your feet back to just before the start position using a smooth controlled motion, stopping when your legs are slightly bent, before the weight plates touch the stack, keeping your muscles engaged.

[Breathe-out as you pull up, breathe-in as you lower your feet.]

When you have completed your target repetitions, lower the leg pad to the starting position, gently placing the weight plates on the stack.

• Too much resistance/weight.
• Kicking the bar up with explosive thrusts.
• Tensing your feet.
• Lifting your knees and/or hips off the bench.
• Flexing/arching your lower back.
• Overextending your legs between reps.

The prone leg curl machine exercises the back of your legs and your buttocks.

If you suffer from lower back or neck pain, have injuries or instability in your knees and/or ankles, or have recently had knee, hip, or spinal surgery; it's best to avoid this machine.

Seated leg curls are generally a better option, providing support for your back and preventing overextension.

There are free weight and body weight alternatives to leg curl machines, to exercise your hamstrings and core: stiff leg deadlifts, kettlebell swings, single-leg hip extensions, good mornings, Russian leg curl, donkey kicks, reverse lunges, etc.

Primary: front thighs (quadriceps femoris: rectus femoris and vastus medialis).

Secondary: front thighs (quadriceps femoris: vastus lateralis and vastus intermedius), front shins (tibialis anterior).

Select the target level of resistance on the weight stack, using the pin.

Sit on the seat and adjust the back pad, so that your knees are aligned with the axis of rotation (you may need to get off the seat to adjust the back pad). Adjust the leg pad, so that it's positioned comfortably above your ankles.

Sit upright on the machine, holding the handles at either side of your hips and tuck your shins/ankles behind the leg pad (both legs will be bent at approximately ninety degrees).

Keeping your back against the back pad, with your thighs parallel and your feet relaxed, lift your feet upwards (extending your legs) using a smooth controlled motion, stopping just before your legs are fully extended - leaving your knees slightly bent and your muscles fully engaged.

Lower your feet using a smooth controlled motion, stopping just before the weight plates touch the stack, keeping your muscles engaged.

[Breathe-out as you lift up, breathe-in as you lower your feet.]

When you have completed your target repetitions, lower the leg pad to the starting position, gently placing the weight plates on the stack.

• Too much resistance/weight.
• Kicking the bar up with explosive thrusts.
• Overextending your legs (locking your knees).
• Arching your back.
• Leaning or sitting back.

For anyone wanting seriously impressive quads, or needing to strengthen their quads to aid recovery from surgery, this is the perfect bit of kit.

If you suffer from bad knees, want to avoid joint stress, or would prefer an exercise that doesn't develop your quads in isolation; there are alternative leg exercises to improve your athleticism and strength: squats, deadlifts, lunges, step-ups, etc.