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STRENGTH BEGINNERS

The Don't-Look-Like-a-Fool Guide to

Gym Equipment
How to Use Common Weight Machines
By Laura Williams, MSEd, ASCM-CEP
Updated January 17, 2019

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Navigating your way through aisles of heavy gym equipment marked with
knobs, handles, pulleys, and cables can feel more than a little intimidating.
Those "in the know" make strength training on these machines look
e�ortless, but if you're new to the gym, how are you supposed to know
where to sit, how to move, or what adjustments you're supposed to make? 

Compounding the challenge is that every gym manufacturer and brand

makes their equipment slightly di�erent. All chest press machines will work
more or less the same way, but the knobs, handles, and adjustments won't be
identical when using a Life Fitness model or a Cybex model. This can put new
gym-goers at a slight disadvantage. Chest press machines will work more or
less the same way, but the knobs, handles, and adjustments won't be
identical when using a Life Fitness model or a Cybex model. This can put new
gym-goers at a slight disadvantage. 

Basic Guidelines for Setting Up Gym Equipment

The good news is, strength training on machines isn't rocket science.
Machines are designed to make strength training comparatively easy by
guiding your body through controlled ranges of motion, rather than forcing
you to control your own movements with free weights. And �tness
manufacturers want to make the process as simple for you to follow as
possible, so keep these broad tips in mind: 

M a c h i n e s c o m e w i t h i n s t r u c t i o n s . Look for the panel of instructions on

every selectorized weight machine you come to. These instructions typically
tell you which muscle groups the machine is designed to target, how the
machine works, and where the adjustment points are on the machine. When
in doubt, seek these instructions out and take the time to read through them.
If you feel uncomfortable reading the instructions at the machine, snap a
picture of the instructions with your phone, walk away to read through them,Ad
then return to the machine when- Get
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