Basic Gym Machine Rundown- gym machines for beginners

Summary

The video script offers a comprehensive guide to using various gym machines for a full-body workout, focusing on proper form and technique to maximize results and avoid injury. The host, Cam, demonstrates how to effectively use the leg press, hack squat, hip thrust, hamstring curl, leg extension, abductor, and other machines, emphasizing the importance of a full range of motion and engaging the correct muscle groups. The script also touches on the use of cables and free weights for advanced training, encouraging viewers to start with machines for comfort and gradually progress to more complex exercises. The host's conversational tone and practical advice make the content accessible to both beginners and seasoned gym-goers.

Takeaways

• 🏋️‍♂️ **Machines Overview**: The video provides a walkthrough of various gym machines, assuming viewers may have similar equipment at their gym.
• 📚 **Visual Instructions**: Sometimes visual demonstrations are more helpful than written instructions, especially when the latter are missing or unclear.
• 🧍‍♂️ **Proper Posture**: It's important to maintain a straight back and not lean too far back during exercises to avoid lower back pain.
• 🦵 **Leg Press Variations**: Different leg positions in the leg press target different muscle groups, with higher positions focusing more on the quadriceps.
• 🚫 **Avoid Full Extension**: When using the leg press, avoid fully straightening the legs to prevent injury and to maintain a full range of motion.
• 🧘‍♀️ **Foam Roller Technique**: Utilizing a foam roller behind the shoulders can help adjust the angle of certain exercises, reducing lower back pressure.
• 🍑 **Hip Thrust Precautions**: Ensure a straight back and proper form when performing hip thrusts to prevent back injuries.
• 🦵 **Hamstring Focus**: Hamstring curls target the hamstrings in a lengthened position, which is different from the seated version that works the hamstrings in a shortened position.
• 🚫 **Leg Extension Caution**: Be cautious with leg extensions; avoid going too heavy and ensure a full range of motion to prevent knee issues.
• 🤸‍♂️ **Abductor Machine**: The abductor machine is important for working the outer thigh muscles, but it should not be mistaken for a glute exercise.
• 🤔 **Machine Selection**: Not all machines need to be used in a workout; it's unnecessary and sometimes counterproductive to do every machine available.
• 🤸‍♀️ **Chest Press Tips**: When using the incline chest press, align the starting position roughly with the level of the nipples for proper form.
• 💪 **Free Weights and Cables**: Free weights and cables are useful for progressing beyond machines, but it's perfectly acceptable to stick with machines if that's what one is comfortable with.

Q & A

What is the primary focus of the workout session described in the transcript?

The primary focus of the workout session is to achieve a quick shoulder and bicep pump, followed by a walkthrough of various gym machines, with an emphasis on proper form and technique.

Why does the speaker suggest that the machines at the gym are self-explanatory?

The speaker suggests that the machines are self-explanatory because they are designed to target specific muscle groups in a straightforward manner. However, they also acknowledge that visual examples can be helpful, especially when the written instructions are missing or unclear.

The speaker emphasizes the importance of also working out the lower body, suggesting that it is a common oversight and that people should be aware of the need to exercise their lower body as well.

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How does the speaker describe the proper setup for the leg press machine?

The speaker describes the proper setup for the leg press machine by ensuring the back is situated and not leaning back too far. They also mention using a gym's lower back support if available and adjusting leg positioning to target different parts of the leg.

What is the key advice given for performing the leg press without causing injury?

The key advice is to avoid fully straightening the legs at the top of the movement, as this can scare others in the gym and potentially cause injury. Instead, one should focus on a full range of motion without locking the knees.

What is the purpose of using a foam roller behind the shoulders in the hack squat machine?

The foam roller behind the shoulders in the hack squat machine is used to change the angle of the exercise, focusing more on the legs and taking some pressure off the lower back, targeting the quads, hamstrings, and glutes.

How does the speaker differentiate between a hip thrust and a glute bridge?

The speaker differentiates between a hip thrust and a glute bridge by the depth of the movement. Going all the way down results in a hip thrust, which involves more leg action, while a smaller range of motion, only going partway down, results in a glute bridge that isolates the glutes.

What is the importance of muscle-mind connection when using the hamstring curl machine?

The importance of muscle-mind connection when using the hamstring curl machine is to ensure that the user is lifting with their hamstrings and not their lower back, which can lead to improper form and potential injury.

Why does the speaker express a dislike for the leg extension machine at their gym?

The speaker dislikes the leg extension machine at their gym because of its design, which they find uncomfortable and not user-friendly. They prefer machines that have an adjustable lever on the side to better fit their body and provide a more effective workout.

What is the significance of the abductor machine in the workout routine?

The abductor machine is significant because it targets the abductor muscles, which are important for overall leg development. The speaker also clarifies that while some people may associate the machine with glute workouts, its primary focus is on the abductors.

What advice does the speaker give regarding the use of gym machines?

The speaker advises not to use all the machines if it's unnecessary and to focus on proper form and technique. They also suggest that it's okay to start with machines and progress to free weights and cables as comfort and proficiency increase.

Outlines

00:00

🏋️‍♂️ Gym Machine Walkthrough and Exercise Tips

The first paragraph introduces a gym session focused on shoulder and bicep workouts, followed by a tour of various gym machines. The speaker emphasizes the importance of visual examples for understanding machine usage, especially when instructions are missing or unclear. The paragraph covers the correct posture for using the leg press machine, including back support and leg positioning to target different leg muscles. It also touches on the hack squat machine, hip thrust, hamstring curl, and leg extension, providing insights into proper form and avoiding common mistakes. The speaker discusses the importance of muscle-mind connection and the full range of motion for effective workouts. Lastly, the paragraph briefly mentions the abductor machine and the misconceptions around its use.

05:03

🤸‍♀️ Stretching, Machine Usage, and Beyond

The second paragraph delves into the importance of stretching and the speaker's personal experience with a back injury due to improper form. It continues with a discussion on the efficiency of machines for beginners and those with limited mobility, highlighting their form-correcting benefits. The paragraph covers a range of machines, including the pull-down, row, and chest press machines, with a focus on proper alignment and movement. The speaker shares personal preferences and cues for exercises like the chin-up motion and shrugs. It also addresses the use of cables and free weights for more advanced training, suggesting that machines are a good starting point for many. The paragraph concludes with a reminder to use discretion when experimenting with machines and an invitation for viewers to request more information on free weights or cables.

Keywords

💡Shoulder and bicep pump

This phrase refers to a workout routine focused on strengthening and toning the shoulder and bicep muscles. In the context of the video, it sets the stage for the type of exercise content the viewer can expect, emphasizing the importance of warming up and targeting specific muscle groups. The script mentions getting a 'quick, shoulder and bicep pump' as the initial activity before the walkthrough of gym machines.

💡Gym machines

Gym machines are specialized exercise equipment designed for targeted workouts to improve strength, flexibility, and overall fitness. The video's theme revolves around these machines, as the script discusses various types of gym equipment and their proper use. The term is central to the video's educational purpose, which is to guide viewers on how to effectively use common gym machines.

💡Leg press

The leg press is a strength training exercise that targets the quadriceps, hamstrings, and gluteal muscles by simulating the motion of squatting. The script provides a detailed explanation of how to use a leg press machine properly, including positioning, range of motion, and common mistakes to avoid, such as fully extending the legs which can lead to injury.

💡Hack squat

Hack squat is a type of squat exercise that can be performed using a machine designed to isolate and target the quadriceps muscles. The video script describes the hack squat machine, emphasizing the importance of proper form and angle to ensure the exercise focuses on the intended muscle groups without putting undue stress on the lower back.

💡Hip thrust

A hip thrust is an exercise that targets the gluteal muscles by emphasizing hip extension. The script explains the use of a hip thrust machine, highlighting the need for a straight back and proper form to prevent injury and maximize the effectiveness of the exercise. It contrasts the hip thrust with a glute bridge, which has a smaller range of motion.

💡Hamsting curl

The hamstring curl is an exercise that targets the hamstring muscles at the back of the thigh. The script differentiates between the 'laying hamstring curl' which works the hamstring in a lengthened position and the 'seated hamstring curl' which works the muscle in a shortened position. The importance of working both positions for a balanced workout is emphasized.

💡Leg extensions

Leg extensions are an exercise that isolates the quadriceps muscles by extending the leg against resistance. The script critiques a specific brand of leg extension machine, suggesting that it is not ideal due to its design but still provides guidance on how to use it effectively, including adjusting the seat and maintaining proper form.

💡Abductors

Abductors refer to the muscles responsible for moving the limbs away from the body's midline, such as in the abduction part of a leg lift. The script discusses the use of a machine for abductor exercises, correcting a common misconception that it targets the glutes and emphasizing its importance for strengthening the hip abductor muscles.

💡Chest supported row

The chest supported row is an exercise that targets the muscles of the upper back while minimizing strain on the lower back. The script describes the use of a chest supported row machine, suggesting that it is a versatile piece of equipment that can be used with various hand positions to work different muscle groups.

💡Incline chest press

An incline chest press is a variation of the chest press exercise performed at an angle to target the upper chest muscles. The script provides guidance on how to use an incline chest press machine, including aligning the movement with the chest and avoiding full extension of the arms to prevent injury.

💡Bulgarian split squat

The Bulgarian split squat is an advanced exercise that combines a squat with a lunge, placing one foot elevated on a bench or platform. The script mentions this exercise as a 'cheat code' for proper positioning, suggesting that it is an effective way to target the quadriceps and glutes with good form.

💡Australian pull up

Australian pull ups are a progression of the standard pull-up exercise, where the legs are elevated to increase the difficulty. The script briefly mentions Australian pull ups as an alternative exercise for those looking to challenge themselves beyond regular pull ups, indicating a progression in strength training.

Highlights

Cam and the speaker plan to do a quick shoulder and bicep workout followed by a walkthrough of gym machines.

The walkthrough aims to provide visual examples of how to use gym machines, as written instructions are often missing or unclear.

The leg press machine is discussed, with a focus on proper back positioning and avoiding fully straightening the legs to prevent injury.

Different leg positions in the leg press target different muscle groups, with higher positions focusing more on the quads.

The use of a foam roller behind the shoulders in the hack squat machine can help alleviate lower back pressure and target the quads, hamstrings, and glutes.

When using the hip thrust or glute bridge machine, it's crucial to maintain a straight back and avoid hunching, which can lead to back injuries.

The hamstring curl machine can be used in a lengthened or shortened position, with each position targeting the hamstrings differently.

Leg extensions should be done with a slight bend in the knees at the top to avoid knee strain and should include a full range of motion.

Abductor machines are important for working the outer thigh muscles, but should not be expected to significantly impact the glutes.

The speaker emphasizes the importance of not overusing machines and being mindful of one's form and comfort level.

Chest supported rows work the upper back and offer a variety of hand positions for different exercises.

The incline chest press machine should be adjusted to align with the user's chest, and care should be taken not to fully extend the elbows to avoid injury.

The Smith machine offers versatility for a range of exercises, with the user's imagination being the only limit.

Bulgarian split squats can be modified with the use of a bench and proper foot positioning for comfort and effectiveness.

Australian pull-ups are a progression from regular pull-ups and can be done using a machine for those looking to increase their strength.

Free weights and cables are useful for progressing beyond machines, but it's perfectly acceptable to stick with machines if that's what the user is comfortable with.

The speaker invites viewers to comment on the video if they found it helpful and to request more information on free weights or cable exercises if desired.

Transcripts

Greetings.

Today Cam and I we're going to get a quick

shoulder and bicep pump

and then we're going to do a walk through of the machines at my gym.

There's a pretty good chance you have the same machines at your gym.

We're just going to be going through the machines today, though,

because honestly, the other stuff is just like a whole other beast.

I think for most people the machines are relatively

self-explanatory, but sometimes it's nice just to get like a visual example

because the instructions on the side

are usually either torn off or written instructions.

Yeah, that's what we're going to do.

Let's go!

Seriously?

Man. Makes me wonder what else I don't know

Do you know you're supposed to work out your lower body too?

So first things first.

With the light press, you got to make sure the back is situated.

I usually like to be not leaning back super far, kind of more straight.

I've seen maybe like five different leg press brands.

This one is probably my least favorite because it hurts my lower back.

But this gym has one of these to support your lower back.

So there you go.

Protected.

Next.

You get in there.

Different leg positioning will target different parts of the leg.

More up like this is going to be more like this.

More like this is going to be lower like that. It's going to be more quads.

And there's like subtleties in

if your feet are straight or not, but we're not really going to focus on that.

So you push up.

Don't ever straighten your legs out all the way, okay?

You'll scare everybody in the gym and you'll probably hurt yourself.

Okay.

And then I like to kind of brace. So breath in. Hold.

all the way down full range of motion, if possible.

Not everybody can get there right away.

Push up.

So, yeah.

That's the leg press.

Let's move right along.

Once again, this angling.

I like to have it that it's kind of like flat.

So it's not pointed that way so that my toes aren't, like, pointed that way.

I don't know if I can explain that correctly.

You can do it just like this with your back flat.

Personally done it in a couple other videos. Thank you, Cam.

I like to use a foam roller

up behind your shoulders.

Changes the angle

so that it's more focused on your legs really,

and takes some pressure off of your lower back.

Just more on like your quads, hamstrings, glutes.

See the angle?

The angle.

Yeah.

There we go. Now, all in the quads.

That is the hack squat.

So this is the hip thrust or glute bridge machine.

This is only one brand.

There's some other brands that are also popular where you clip it.

And a lot of people also just like to do it with a barbell, which is also fine.

It's kind of easier to move and more natural movement.

But if you do want to use this very important, don't go like this.

You're going to really hurt your back.

Make sure you're back straight

chin tucked. Hinging at the hips.

If you go all the way down, that's a hip thrust.

And that's going to be a lot more like leg action if you just go a little bit down.

Smaller range of motion. It's a kas glute bridge

And that's just the glutes.

That's it.

Hamstring curl in the lengthened position.

Laying hamstring curl is going to work your hamstring in the lengthened position.

If you do the seated one that's like this, they don't have at this gym

it's in the shortened position.

So it's important to work both if you can.

If you can't.

What are you going to do?

You know, I don't have that option here,

focusing

muscle-mind connection,

lifting with your hamstrings and not your lower back,

because it's pretty easy to lift

with your lower back on this machine, if I'm honest with you.

Leg extensions.

I actually do not like this brand of this leg

extension at all, but it's only what we have, so we're going to work with it.

Usually they have a lever on the side that you can adjust the back.

I like to do it where my knees are coming off

like a little bit, but not like this.

That's ridiculous. Don't do that.

Just a little bit.

If you want to pause a little bit at the top,

that's actually really good for your knees.

Just don't go too heavy. Don't mess yourself up.

and make sure you go all the way down

full range of motion.

Otherwise, no bueno.

This one's no bueno.

That's one I'm confident.

So this first one is going to be abductors.

And the way I remember that is, you think abduction.

Like how an alien abducts you. They're taking you away.

So when you're putting your legs out like that, abducting them.

Some people think this is a sus machine.

Don't be like that.

If you think it's sus, grow up

for the abductors.

It was pretty popular a while ago.

to do it up like this and lean forward and people would think it was

like a lot for their glutes, which really it's it's not for your glutes.

But don't let that deter you from doing it because your abductors are also

very important.

Keep doing them anyway. Just don't expect it to go to your booty.

We're adding the legs into the center of our body.

Pretty self-explanatory.

You don't really have to stretch like a full,

but you should get like a decent stretch going.

What was the problem? I broke my back.

What do you mean by that?

My back is broken.

A vertebrae or what portion?

spinal

Okay, we're going over a lot of machines.

I would just like to point out it's unnecessary to do all of these.

I don't think I've used this machine

personally in like four years

with less freedom of motion.

There's less room to mess up and less room to have to think about

if you're doing the proper form, because you're probably going to be pretty close,

if not correct, when using machine

Pronated

supinated

This is kind of like a chin up.

This is one of my personal favorites

chin up motion.

Focusing.

You can you can think about squeezing your shoulder blades together.

That's also another good cue

There's no weight on here.

I just realized

shrugging.

Slow and controlled.

What's the cue for a shrug?

For shrugs? shoulders to ears. Yeah.

I don't really do shrugs personally.

After many years of doing lateral raises, not super correctly.

My traps are trapping

and I find it unnecessary.

But if you're an individual who wants to do shrugs

or is programed to do shrugs

or you want beastly traps,

fill out those T-shirts with your traps.

This chest supported row

pretty popular.

It pretty much works like your whole upper back.

There's a ton of different little hand things.

Usually the one that I would use when I used to use this

machine was just this one

And then you can

do a bunch of different ones like that.

chest supported row.

but a lot of options.

I wouldn't worry too much if I was you.

I would just do this or this

Yeah, just the one in the center.

You've got to do this.

What is that?

That is the peck pop of love. Now go on and throw a berry.

Stop

Okay, ready? This one is special.

Incline chest press machine

So for this one, you think about lining it up roughly

where your nipples would be if they were in normal, average place

if they're somewhere else.

Don't feel bad about that.

Okay? That's nothing to be ashamed of. But just *inaudible mumbling*.

All right, so the motion is going to go up because it's inclined.

So don't be alarmed. That's natural.

Just try not to.

When you extend, don't straighten your elbows all the way.

Same with the leg press, then your elbows are going to WHABAP, snap.

The limits of the Smith are the limits of your imagination.

Remember that

if you

want to pull your legs further out in the front

and get like a super quad focus,

you can do that.

major quad action

split squat.

I think I'd probably more do an RDL

And if you're too short like me: a block

And this makes it kind of easier to push your hips back

because you're not worried about falling. So.

Very nice.

Another one. I almost forgot about this one.

But it is such a cheat code.

If you position this low for Bulgarians

finding the proper foot positioning, sit back like that.

Put that leg out straight.

Bam! There you go! perfect.

Perfect positioning. Yeah.

perfect Bulgarian setup.

If it hurts your ankle because it would hurt my ankle,

you can put pad or a yoga mat

if you want.

You can do Australian pull ups,

which are a progression for regular pull ups that a lot of people forget about.

This is an Australian pull up.

yup

So that's that

we went through the machines,

some of those machines, you can also use them in a different way.

I personally wouldn't recommend getting too crazy on the machines,

but just use your own best discretion.

Don't be too silly. It's OK to get a little bit silly though.

The cables

and the free weights

extremely useful

especially for progressing beyond the machines. But it's perfectly okay

if you just want to use machines, if that's all you're comfortable with.

That's what I started on. That's what a lot of people start on

Comment below. If this was helpful

and if you would like to see the free weight or cable information or anything else.

So thank you for watching and adios.