Dual Leg Press Machine

 

1. Seated push-ups mainly train the gluteus maximus and quadriceps.

Placing your feet in different positions on the pedals can strengthen different muscles:

 

1. Upper part of the pedal: strengthen the gluteus and hamstrings

2. Lower part of the pedal: quadriceps

3. Keep your feet as far apart as possible: adductor muscles

4. Close your feet: quadriceps

 

2. The Smith machine is a full-body exercise equipment.

The fixed track limits the movement trajectory of some work. It is safer and easier to operate for novices.

Squats, bench presses, bent-over rows, and seated presses are all very good training movements.

 

3. Seated chest press machine/reverse fly

Train the pectoralis major (inner edge), and also have an effect on the coracobrachialis and the short head of the biceps.

Suitable for beginners, so that complex training can be carried out later.

 

4. Chest press machine

Generally speaking, chest muscle training is always popular among various trainings.

In order to better train chest muscles, we can use the seated chest press machine to practice.

 

5. Pull-up booster

Almost every gym has an assisted pull-up trainer.

This device will provide you with resistance support to counter your body weight, allowing you to complete pull-ups more easily.

It is a good way to train the sternal part (inner edge) of the pectoralis major and the coracobrachialis and the short head of the biceps femoris.

 

6. Seated rowing machine

Mainly use the back to exert force, focusing on the latissimus dorsi, teres major, posterior deltoid, biceps and brachioradialis.

At the end of the movement, the shoulder blades on both sides are close to each other, which can train the trapezius and rhomboids.