If you're starting your fitness journey at one of the best gyms in Palmdale, you're already off to a good start. But walking into a weight room full of unfamiliar machines can feel intimidating if you're completely new to working out. To make your first workouts easier, try using these four exercise machine cheat codes to power an effective chest, biceps, and triceps arm workout.
Pro tip: For a quick upper body workout, try each of these exercises with three sets of 10 reps. Once you're able to complete all reps and feel confident in your form, increase the weight.
Flat Chest Press Machine + Chest Press Exercise
The flat chest press machine is one of the most recognized machines on the weightlifting floor. Try a flat chest press to feel a stretch through your pecs, arms, and shoulder muscles. Start by lying flat with your back on the bench and your feet firmly planted on either side of the bench. With handles in each hand and elbows at a slight 45-degree angle, extend your arms and push up toward the ceiling. Then, in one controlled movement, bring the handles back to your chest. This is a great alternative if you aren't quite ready for the free weight bench press.
Cable Pulley Machine + Tricep Pushdown Exercise
The cable pulley machine is an upper-body staple that can target multiple muscle groups. For now, we'll focus on your arms, specifically your triceps, with the rope triceps pushdown. Start by facing the machine and finding the rope attachments. After selecting your desired weight, keep your elbows tucked close to your sides and push the ropes down, feeling your triceps extend. Squeeze at the bottom and slowly allow the weight to return to the starting position in a controlled movement.
Bicep Curl Machine + Preacher Curl Exercise
A bicep curl machine is ideal for engaging and strengthening your biceps. After taking a seat, rest your upper arms on the machine padding. Keeping your elbows tucked in, use a supinated (underhand) grip to slowly raise or “curl” the handles towards your shoulders. Then, slowly bring the handles back down while maintaining control of the weight. Make sure not to pull the handles using your bodyweight or your shoulders; instead, the movement should “pivot” at your elbows and only activate your biceps.
Shoulder Press Machine + Overhead Press Exercise
A shoulder press machine is one of the most popular shoulder training machines at the best gyms in Stockton. To hit your shoulders and a bit of your triceps, do a few sets of an overhead press exercise. With your back up against the pad and your body sitting at a 90-degree angle, use the handles to press overhead slowly. With a slight bend in your elbows, activate your core, firmly plant your feet, and focus on pressing the weight upward smoothly.
From gyms in Salinas CA, to gyms in Stockton, CA, your membership includes many perks like access to a full weight room. With a bit of practice and know-how, you'll not only strengthen your knowledge of gym equipment but also incorporate more strength-building exercises into your gym routine.
About In-Shape Fitness
Grow to new heights with In-Shape Fitness, California's premier choice for wellness and fitness gyms. With 63 full-service clubs sprinkled across California, In-Shape Fitness provides an uplifting, inclusive environment, so everybody and every body can get more out of their workout. Build a healthy body and mind with modern equipment, premium amenities, studio fitness classes, small group or personal training, and much more. Whether you're looking to incorporate more movement into your busy schedule or hit the ground running for an upcoming marathon, In-Shape Fitness can help you reach your unique fitness goals. As your trusted health and wellness partner, In-Shape Fitness is here to help you take on new challenges and push your own limits.
Get started on your beginner-friendly arm and chest workout with In-Shape Fitness at https://www.inshape.com/
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