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Using Resistance Machines to Get Results

Discover how to use resistance machines to get the results you want. At first glance, a resistance machine can be intimidating. However, they can be one of the easiest ways to tone and strengthen your body.

Below discover a simple workout that will enable you to burn fat and tone your body. In addition, uncover tips that will enable you to get the best results from each resistance exercise.



Back Row Machine Back Rows Back row Back Row Machine

    Tip 1 - Keep your chest tight against the pad through out the resistance exercise.

    Tip 2 - Keep your elbows close to your sides.

    Tip 3 - Focus on squeezing your shoulder blades together at the top of the movement.


Chest Press Machine Chest Press Bench Press Chest Press Machine

    Tip 1 - Keep your elbows under your hands throughout the resistance exercise.

    Tip 2 - Avoid arching your back. In most cases, the body wants to arch the back due to the resistance being to heavy.


Biceps Curl Machine Biceps Curl Bicep Curl Machine Biceps Curl Machine

    Tip 1 - Keep your chest against the pad throughout the resistance exercise.

    Tip 2 - Focus on only bending your arms (using your biceps).


Calf Raise Machine Calve Raise Machine Calf Raise Machine Calve Raise Machine

    Tip 1 - Maintain a flat back throughout the resistance exercise.

    Tip 2 - Look forward throughout the exercise.

    Tip 3 - Go all the way down (as far as comfortable), and all the way up.


Shoulder Press Machine Shoulder Press Machine Shoulder Press Delt Press Machine

    Tip 1 - Keep your elbows under your hands throughout the movement.

    Tip 2 - Look forward throughout the resistance exercise.

    Tip 3 - Avoid arching your back forward. This can be a sign that the resistance could be to heavy.


Triceps Machine Triceps Machine Tricep Machine

    Tip 1 - Keep your chest against the pad throughout the exercise.

    Tip 2 - Focus only on bending your arms (using your triceps).


Leg Sled Leg Machine Leg Sled Machine thigh machine

    Tip 1 - Look forward throughout the resistance exercise.

    Tip 2 - Place your feet shoulder width apart (or wider).

Ab Crunch Machine Ab Crunch Machine Ab Crunch

    Tip 1 - Exhale when crunching forward (focus on bringing in your belly button).

    Tip 2 - Select a weight that will enable you to do 20-30 repetitions or more.



The Workout

    1. Select a weight that will enable you to do 14-16 repetitions.

    2. Do 14-16 repetitions of each exercise (20-30 for ab crunches).

    3. Do all 8 exercises without a rest inbetween (= 1 circuit).

    4. Take a 1-2 minute rest after each circuit.

    5. Do 2-3 circuits. (note- For beginners, only do 1 circuit for 2-3 weeks, then add a 2nd).

You can replace any resistance machine above with what your health club offers.



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