Resistance Machine techniques

Question 1

chest press

Answer 1

PRIME MOVERS = PECTORALS, ANTERIOR DELTOID, TRICEPS
feet hip width apart
foot pedal brings handles forward
overhand grip
handles in line with mid chest
head, hips and shoulders maintain contact with seat throughout movement
feet remain flat on ground
knuckles always facing forwards
lower the handles to an elbow angle of 90 and where the elbow just passes behind shoulder
once completed use the foot pedal to take weight, release handles and return to stack

Question 2

Leg Press

Answer 2

PRIME MOVERS = QUADRICEPS, HAMSTRINGS, GLUTEALS
feet hip distance apart on foot plate
toes point directly to ceiling
slide seat so knee angle of just below 90
don’t lock knees
during extension phase ensure ankles, knees and hips remain aligned
hips, shoulders and head remain in contact with seat
lower to knee angle of 90 and repeat as desired
return weights to stack, extend legs to move seat back to dismount, ensure safety pin in seat before leaving

Question 3

lateral pull down

Answer 3

PRIME MOVERS = LATISSIMUS DORSI, LOWER TRAPEZIUS, RHOMOIDS, POSTERIOR DELTOID, BICEP, BRACHIALIS
adjust seat so that feet are flat on floor and knees are at 90
stand to grab the handle with an overhand grip - take wide grip = about 1 1/2 the distance of the shoulders
pull handle down and tuck thighs under pad
lean back slightly and pull bar to upper chest region
ensure abs held tight and spine is neutral
squeeze shoulder blades and elbows together when pulling
straighten arms fully but not locked out during extension phase
once completed sit fully upright, release thighs from pads and return weight to stack

Question 4

Low Pulley Row

Answer 4

PRIME MOVERS = LATISSIMUS DORSI, TRAPEZIUS, RHOMBOIDS, POSTERIOR DELTOID, BICEP AND BRACHIALIS
place feet on foot panels
extend legs fully without locking knees
neutral spine and sit upright on sit bones with hips directly under shoulders
bend knees slightly and lean forward to grab handle and then resume neutral position
lead with the elbows by pulling handles in towards mid and side area of ribs
keep elbows close to body
avoid locking elbows on extension
avoid swinging hips to create momentum - movement is slow and controlled

Question 5

Cable Crossover

Answer 5

PRIME MOVERS = PECTORALS, ANTERIOR DELTOIDS
use dual pulley system
adjust handles on both sides so they are at or above head height ~ can be performed at varying heights for variety or to alter the muscle emphasis
grip both handles and pull cables forwards to front of body
adopt a split stance but keep majority of weight on front foot and use back for support
start with both hands to side of body in crucifix like position
draw the hands across and down the front of the body keeping arms straight and elbows soft
cross hands over at the bottom of the movement - palms should face backwards at end of movement
allow the arms to be drawn back by the cables - do not let arms pass shoulder joints
keep neutral spine throughout and diagonal line from foot, through the hips and to the shoulders

Question 6

Seated Row

Answer 6

PRIME MOVERS = LATISSIMUS DORSI, TRAPEZIUS, RHOMBOIDS, POSTERIOR DELTOID, BICEP AND BRACHIALIS
adjust seat height so handles are approx. shoulder to mid chest height
adjust chest pad to place the handles just outside of reach - ensures during exercise arms can be fully extended without weights touching stack
select desired grip and pull back the shoulders and raise the chest
ensure spine is neutral and hips directly under shoulders - ensure hips do not slide forwards
squeeze elbow and shoulder blades together during pull
extend arms fully on return of handles

Question 7

Shoulder Press

Answer 7

PRIME MOVERS = DELTOIDS, TRAPEZIUS, RHOMBOIDS, TRICEPS
adjust seat height so handles are shoulder height and feet are firmly on ground - for machines that do not allow these, steps should be placed below feet
overhand/overgrasp with knuckles facing ceiling and elbows directly below wrists - wrists should not be flexed
engage abdominals and extend arms fully but do not lock
head, shoulders and hips should remain in contact with back rest
keep feet flat and spine neutral

Question 8

Pec Dec

Answer 8

PRIME MOVERS = PECTORALS, ANTERIOR DELTOIDS
adjust seat height so when gripping handles with elbows on pads, upper arms are parallel to ground
adjust range of movement so elbows are just behind shoulders
draw the elbows in front and together
lead with elbows and stop when pads touch
gently lower pads to a point where elbows are in line with shoulders
hips, shoulders and head remain in contact with back rest
gently return weights to stack using one arm at a time - small about of spinal rotation may be necessary

Question 9

Assisted Pull Ups

Answer 9

PRIME MOVERS = LATISSIMUS DORSI, POSTERIOR DELTOID, TRAPEZIUS, BICEP AND BRACHIALIS
the more resistance the easier - start with higher and decrease accordingly
overhand grip of handles at approx. 1 1/2 shoulder distance
place knees/feet on support platform
aim to get chin distinctly above bar
gentle lower body extending arms fully but not locking
keep spine neutral and engage abs
avoid swinging to ensure hips and knees remaining directly below shoulders

Question 10

Assisted Dips

Answer 10

PRIME MOVERS = TRICEPS, PECTORALS, ANTERIOR DELTOID
climb on the side steps and position body between two handles
move onto support platform
ensure arms are fully extended, knuckles face downwards and elbows are tucked in
lower body to elbow angle of 90
avoid cocking wrists - keep knuckles face down
keep spine neutral and body upright
don’t let hips move backwards or the head and shoulders dip forwards

Question 11

Leg Extension

Answer 11

PRIME MOVERS = QUADRICEPS
adjust back rest to ensure centre of knee is in line with centre if the pivot point
sit upright
adjust the anklepad so it sits at the top of the shoelaces and bottom of shin
adjust range of movement to a start position of just below 90
feet hip distance apart and toes facing forward
ankles, knees and hips aligned throughout
straighten legs but do not lock
toes face ceiling at extension
keep chest lifted and spine neutral
lower the pad to a knee angle of 90

Question 12

Seated Leg Curl

Answer 12

PRIME MOVERS = HAMSTRINGS, GASTROCNEMIUS
adjust back rest so centre of knee joint is aligned with centre of pivot point
adjust ankle pad so it sits directly above Achilles tendon and bottom of gastrocnemius
feet hip distance apart and secure thigh pad
pull heels towards buttocks
ensure ankle, knee and hip remain aligned
keep toes facing forwards and upwards
fully extend legs
chest high and abs engaged - neutral spine

Question 13

Seated Abductor

Answer 13

PRIME MOVERS = ABDUCTORS
make sure pads are on outside of knee and thigh area
abduct the hips slowly and maximally
stay upright, chest lifted, abs engaged and neutral spine
gently return the knees to start position without banging the pads
toes face forward throughout

Question 14

Seated Adductors

Answer 14

PRIME MOVERS = ADDUCTORS
make sure pads are on inside of knee and thigh area
disengage pin to allow legs to be widened as far as flexibility allows
keep fully upright, chest lifted, abs engaged, neutral spine
draw knees in front of body
return knees to start position and where a mild stretch can be felt on inner thigh region
ensure toes face forward

Question 15

Tricep Pushdown

Answer 15

PRIME MOVERS = TRICEPS
adjust height of pulley so that it is above head height
overhand grip and stand close enough to cable vertical
wrists in line with the knuckles and elbows tight to body
push cable downwards to extend arms fully
keep wrists straight, knees soft and abs engaged
keep hips. ankles and shulders aligned
don’t lean forwards

Question 16

Bicep Curl-Low Pulley

Answer 16

PRIME MOVERS = BICEPS AND BRACHIALIS
adjust pulley to lower possible position
bending at knees and hips with neutral spine
underhand grip
stand close to cable is almost vertical
bend elbows fully keeping them directly below shoulders during
avoid leaning backwards and swinging
keep wrists straight and avoid cocking action
ensure arms are fully extended at bottom of range and then fully flexed at top
return weight to stack by bending knees and hips not spine

Question 17

Arm Curl

Answer 17

PRIME MOVERS = BICEPS, BRACHIALIS
adjust seat so elbows are aligned with pivot point
place feet hip to shoulder width apart
feet should remain flat
head, shoulders and hips should remain in contact with seat
underhand grip of handles - positioning hands directly beneath shoulders
flex elbows fully
keep elbows in - the front of the elbow should face forward throughout
at top of movement, hands should finish in front of shoulders and elbows should be directly beneath the shoulders - should not swing forward
keep wrists straight - avoid flexing or cocking them to create extra range
lower hands slowly and controlled - avoid banging weights with rest of stack

Question 18

Back Extension Table

Answer 18

PRIME MOVERS = ERECTOR SPINAE, HAMSTRINGS
place heels under ankle pads
the hip pad should sit across front surface of pelvis allowing free movement of lower back
cross arms at chest height - hands on opposite shoulders
allow shoulders, ribs and head to hang forwards
vertebra by vertebra extend the spine from base of the head, lifting ribs, shoulders and head upwards
raise to a max height of 45, creating a diagonal line from the ankles, through hips and shoulders
gently lower shoulders back to the position, flexing spine again vertebra by vertebra avoid throwing shoulders up and back
no momentum should be used

Question 19

Seated Abdominal

Answer 19

PRIME MOVERS = RECTUS ABDOMINIS, HIP FLEXORS
adjust seat so hips are deep into seat with adequate lower back support
both feet placed on foot support
swing shoulder handles down to the front of the body and lean into machine from the hips applying tension to cable
ensure movement takes place from spine and not hips
keep elbows in tight and focus on curling the spine into a ball at bottom of range
when returning to upright position, ensure the spine extends to a fully upright position - resist temptation to lean backwards
keep neck neutral - avoid tucking chin into chest
avoid swinging or jerking

Question 20

Seated Low Back

Answer 20

PRIME MOVERS = ERECTOR SPINAE
place feet firmly on foot rests
place the hands on the opposite shoulder or together at chest and gently lean forwards so that the elbows move towards the knees
adjust shoulder/back pad so it makes contact with mid-back, just below shoulder blades
extend the spine
avoid swinging and jerking
lead movement with elbows, ensuring they make contact with thighs/knees at end of range
ensure movement from spine and not hips
at end disengage back pad and sit fully upright