Machine Weights (Upper Body)

The following gym strengthening exercises are designed to improve the strength of many of the major muscles of the upper body using machine weights. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

For those who are untrained, you should begin by performing one or two sets of only a few exercises, with light resistance, working a variety of muscle groups and gradually increase the number of exercises, resistance and sets over a number of sessions provided there are no signs of injury.

For beginners, it is generally advisable to begin with light weights that allow you to perform 20 – 30 repetitions of each exercise with good control, posture and form. Allow approximately 1 minute rest and recovery between exercise sets.

As your endurance and strength improves, aim to gradually increase the number of sets of each exercise over a number of sessions until you are eventually performing 3 – 4 sets of each exercise provided the exercises are pain free. These exercises can then be progressed by gradually increasing the weights used so that fatigue is achieved by 8 – 12 repetitions and by progressing to other unaccustomed exercises provided they are pain free.

Specific requirements may vary between individuals depending on the functional goals they wish to achieve. Your physiotherapist can advise on the most appropriate resistance, sets and repetitions to meet your needs.

Ensure you always perform an appropriate warm up before beginning any strengthening exercises, an appropriate cool down after and ensure you balance recovery periods from training to prevent injury. Generally, it is advisable to perform a selection of the following exercises 1 – 2 times per week provided they do not cause or increase pain. Allow approximately 4 – 7 recovery days before repeating the same exercises, to allow muscle recovery.

Figure 1 – Major Muscles of the Upper Body (Anterior)

Figure 2 – Major Muscles of the Upper Body (Posterior)

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Upper Body Gym Strengthening Exercises Using Machine Weights

Chest Press

Major Muscles Used - Pectorals, Triceps, Anterior Deltoid. 

Begin this chest strengthening exercise sitting in optimal posture with your back and neck straight and your elbows slightly below the level of your wrist as demonstrated (figure 3). Slowly straighten your elbows until they are straight, tightening the chest (pectoral) muscles, then slowly return to the starting position. Perform 1 – 4 sets of 8 - 30 repetitions provided the exercise is pain free.

Figure 3 – Chest Press

Bench Press (Smith Machine)

Major Muscles Used - Pectorals, Triceps, Anterior Deltoid. 

Begin this chest strengthening exercise lying in optimal posture with your back and neck straight and your hands on the bar slightly further apart than shoulder width as demonstrated (figure 4). Slowly bring the bar down towards your chest and then straighten your elbows tightening the chest (pectoral) muscles and returning to the start position. Perform 1 – 4 sets of 8 - 30 repetitions provided the exercise is pain free.

Figure 4 – Bench Press (Smith Machine) 

Incline Chest Press

Major Muscles Used – Pectorals (Clavicular Head), Triceps, Anterior Deltoid. 

Begin this chest strengthening exercise sitting in optimal posture with your back and neck straight as demonstrated (figure 5). Slowly straighten your elbows until they are straight, tightening the chest (pectoral) muscles, then slowly return to the starting position. Perform 1 – 4 sets of 8 - 30 repetitions provided the exercise is pain free.

Figure 5 – Incline Chest Press 

Incline Bench Press (Smith Machine)

Major Muscles Used – Pectorals (Clavicular Head), Triceps, Anterior Deltoid. 

Begin this chest strengthening exercise sitting in optimal posture with your back and neck straight as demonstrated (figure 6). Slowly lower the bar towards your chest and then straighten your elbows tightening the chest (pectoral) muscles and returning to the start position. Perform 1 – 4 sets of 8 - 30 repetitions provided the exercise is pain free.

Figure 6 – Incline Bench Press (Smith Machine) 

Shoulder Press

Major Muscles Used – Deltoid, Triceps, Upper Trapezius. 

Begin this shoulder strengthening exercise sitting in optimal posture with your back and neck straight as demonstrated (figure 7). Slowly straighten your elbows until they are straight, tightening the shoulder (deltoid) muscles, then slowly return to the starting position. Perform 1 – 4 sets of 8 - 30 repetitions provided the exercise is pain free. 

Figure 7 – Shoulder Press 

Shoulder Press (Smith Machine)

Major Muscles Used – Deltoid, Triceps, Upper Trapezius. 

Begin this shoulder strengthening exercise sitting in optimal posture with your back and neck straight as demonstrated (figure 8). Slowly lower the bar to the top of your chest and then straighten your elbows tightening the shoulder (deltoid) muscles and returning to the starting position. Perform 1 – 4 sets of 8 - 30 repetitions provided the exercise is pain free.

Figure 8 – Shoulder Press (Smith Machine) 

Seated Row

Major Muscles Used – Latissimus Dorsi, Rhomboids, Middle / Lower Trapezius, Biceps. 

Begin this mid back strengthening exercise sitting in optimal posture with your back and neck straight as demonstrated (figure 9). Slowly pull the handles towards your chest, squeezing your shoulders blades together, then slowly return to the starting position. Perform 1 – 4 sets of 8 - 30 repetitions provided the exercise is pain free.

Figure 9 – Seated Row 

article source; www.physioadvisor.com

Chest Exercises for Weight Training

Chest exercises are weight training exercises that are designed to strengthen the muscles located in the area of your chest. 

The muscles located inside your chest are called the pectoral muscles (pectoralis major and minor) and chest exercises are usually divided into two groups: upper chest exercises or lower chest exercises. 

Your chest muscles are solicited whenever you are engaged in a pushing motion with your arms and will usually solicit the help from neighbouring muscles, specifically the trice and the deltoid muscles. Because of the sheer number of pushing motions involved in day to day activities (pushing the shopping cart, closing the car door, etc.) and because the chest area is one of the most visible part of a person's anatomy chest exercises form an extremely popular type of weight training exercises. 

Chest exercises are predominantly performed using a workout bench and a barbell but many can be performed using dumbbells, strength equipment or even without using any equipment at all (such as the pushup). The most notable chest exercise is the bench press in which you lie on your back on a workout bench and push a barbell up and down towards your chest. Also well known is the strength exercise known as the pec-deck fly in which you use a gym-type equipment and pull your arms towards each other.
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Dumbbell Chest Exercises

Barbell Chest Exercises

Band Chest Exercises

Bowflex Chest Exercises

Ball Chest Exercises

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6 exercises for building muscle without equipment

Here's how to build muscle and get fit in the comfort of your own home, no special gear required.

By: Jennifer Nelson

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Want to save time and money? Workout at home! (All illustrations: shna/Shutterstock)

You may think you need an expensive gym membership or fancy equipment to build muscle and workout effectively, but results are possible just by using your own body weight. With that in mind, here are six exercises that will have you building muscle and looking great in no time — sans equipment:

1. Running or walking

No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. “If you focus 80 percent of your energy on cardio, you will see your body transform,” says Ashley Marriott, a Los Angeles-based fitness trainer and coauthor with Dr. Marc Paulsen of “Dump your Trainer.”

“Look at runners and cyclists; they’re not doing spot training, they do cardio, cardio, cardio," says Marriot. "Most of the people you see in mags that have amazing abs, they’re runners, swimmers, athletes; they are not doing a bunch of crunches. How they got so lean? Their diet is clean, and they get a tremendous amount of calorie expenditure in their cardio.”

 

Marriot is a huge advocate of one trick: when you do cardio work, pull your navel into your core. Even as you walk or run, don’t just focus on the cardio, think about your abs and pull them in. You’ll see increased strength from that.

To do: Try walking at a quick clip or running a slow jog for 15-30 minutes to start. Add in increments of 5-10 minutes weekly. 

2. Squats

Squats are one of the best exercises you can do. It’s easy to progress to more difficult versions over time; and in the meantime, perfect your form for best results.

To do: Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat. Your back should remain in this neutral position throughout the movement. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise. (Pictured above is a variation, the jump squat.)

3. Push-ups

Push-ups work your chest, shoulders, triceps and core for a complete muscle-building exercise. They’re a major deal, so don’t neglect them.

To do: Place your hands on the ground slightly wider than shoulder-width apart and lower yourself until your chest almost touches the floor. Squeeze your glutes together and tense your abs as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders.

If you can’t do a push-up, it’s easy to modify doing the same movement with your knees bent slightly and remaining on the floor, or work up to push-ups by starting on an incline. Use the same technique above against a wall. Place your hands just beyond shoulder-width on a wall, tighten core and press up and lower back to the floor.

4. Crunches

They help with core strength and may tone your midsection, but don’t obsess. They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building.  “Women who want a six pack may be unrealistic sometimes, and I have to tell them, if you’re at a healthy body mass index, and feel good, maybe your genetic makeup is not going to give you a six pack.” And that’s OK.

To do: Lie on a matt or carpeted surface for comfort. Bend knees so feet are flat on the floor. Cross arms in front of chest. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak of the movement. Don’t lift your entire back off the floor, as this can cause back strain. Exhale and contract abs as you go up. Inhale and ease slowly back down until shoulders are flat on the floor. Don’t just plop backward; control the movement. Go for two to three sets of 10 to start.

5. Walking lunges

Lunges are great for building thigh muscles says Marriot.

To do: From a standing position, feet hip-width apart, take a giant step forward with knee bent at 90 degrees. Keep knees over ankles and shoulders over hips. Take another step and repeat until fatigued. Go for three sets of 10 with each leg. Also look to cardio work, like hiking or walking up and down steps in your house to combine leg work with cardio. 

6. Tricep dips

“Again, the back of the arm is a place where women carry weight genetically, and that may be the last place that some women lose weight, so watch calorie intake and get more cardio,” says Marriott.

To do: You needn’t use a dip machine or weights but instead, use your own body weight. Sitting at the edge of a chair, place your hands over the edge of the seat, keeping knuckles pointing forward. With legs out in front bent at a 90-degree position and feet pointing ahead, shoulders are down and elbows are close to your side, slowly bend elbows into 90-degree angle, lowering your butt towards the floor. Pause and return to sitting, keeping pressure on the heel of your hands. Try two sets of 10 or until triceps fatigue.

And remember: Before starting any exercise routine, check with your doctor