Machine exercises

Tips

• Set the seat and pads so the joint you are moving lines up with the machine's pivot point, usually marked with a dot.
• Note the seat settings in your log so you start in the same position every time.
• Use machines to take sets closer to failure safely, especially for legs and chest when you train without a spotter.

Machine exercises for calves

• Calf Press
• Calf Press On The Leg Press Machine
• Seated Calf Raise
• Smith Machine Calf Raise
• Smith Machine Reverse Calf Raises
• Standing Calf Raises

Machine exercises for chest

• Butterfly
• Decline Smith Press
• Leverage Chest Press
• Leverage Decline Chest Press
• Leverage Incline Chest Press
• Machine Bench Press
• Smith Machine Bench Press
• Smith Machine Decline Press
• Smith Machine Incline Bench Press

Machine exercises for hamstrings

• Lying Leg Curls
• Seated Leg Curl
• Smith Machine Stiff-Legged Deadlift
• Standing Leg Curl
• Glute Ham Raise
• Reverse Hyperextension
• Smith Machine Hang Power Clean

Machine exercises for lats

• Leverage High Row
• Leverage Iso Row
• Smith Machine Bent Over Row
• Lying T-Bar Row

Machine exercises for quads

• Bicycling, Stationary
• Chair Squat
• Hack Squat
• Jogging, Treadmill
• Leg Extensions
• Leg Press
• Leverage Deadlift
• Recumbent Bike
• Running, Treadmill
• Single-Leg Leg Extension
• Smith Machine Squat
• Smith Single-Leg Split Squat

Machine exercises for shoulders

• Leverage Shoulder Press
• Machine Shoulder (Military) Press
• Reverse Machine Flyes
• Smith Machine One-Arm Upright Row
• Smith Machine Overhead Shoulder Press

Machine exercises for traps

• Calf-Machine Shoulder Shrug
• Leverage High Row
• Leverage Shrug
• Smith Machine Behind the Back Shrug
• Smith Machine Bent Over Row
• Smith Machine Upright Row
• Lying T-Bar Row

Machine exercises for triceps

• Dip Machine
• Machine Triceps Extension
• Smith Machine Close-Grip Bench Press