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Exercise library · Machine

Machine exercises at the gym

Machines isolate safely and let you push hard without a spotter.

39exercises
11muscle groups
Gymneeded

Tap an exercise to see how it's done.

Chest3

Back6

Shoulders3

Biceps1

Triceps2

Quads7

Hamstrings3

Glutes2

Abs1

Calves3

Cardio8

How to train with machines

The machine guides the path of the movement. That makes it easy to learn, and because you don't have to balance the weight you can push hard without a spotter. That is why machines suit both beginners and anyone who wants to take a muscle as hard as possible after the free weights.

Machines cover the whole body: the leg press and leg extension for your quads, the lying leg curl for your hamstrings, the lat pulldown and machine row for your back, the machine chest press and pec deck for your chest and the machine shoulder press for your shoulders.

Two machines of the same kind are rarely identical. Start light the first time, and only compare yourself with yourself on the same machine.

Common mistakes

  • The seat set wrong. Adjust the machine so that the joint you are moving, your knee or your shoulder, lines up with the machine's pivot point.
  • Letting the weight crash. Lower the weight calmly all the way without the plates hitting each other between reps.
  • Only machines. They are great, but add a few free-weight exercises that train your balance too.

Want them set out in a programme?

Tell BIP what equipment you have, and BIP builds a weekly programme from exactly what you can use, with sets, reps and rest worked out. You log your weights as you train and see your progress afterwards. The first week is free, no card.

Create a programme →