Short on time? You only need three of our Precor weight machines to complete a full body strength workout and hit all the major muscle groups! Engage your core throughout all three exercises and you will be building strength in minimal time.
As with any machine, be sure to choose a weight that is challenging by the last rep, but also allows you to hold proper form. Maintain control of the weight load throughout the entire movement to avoid dropping the weights, which can break the machines and increase your chance of injury.
How many reps and sets are right for you? General strength building for beginners calls for 8 – 12 reps for 2 or 3 sets. Those focusing on increasing strength can generally increase weight and only complete 6 – 8 reps for 2 or 3 sets. Those focusing on building muscular endurance can generally choose a lighter weight and complete 12 – 15 reps for 2 or 3 sets. Don’t be afraid to change around what you do and see what works best for you based on your individual goals and time!
Leg Press
What does it work? The leg press machine works all major muscle groups in your legs including quadriceps, hamstrings, and glutes.
How do you use it? Adjust the seat back so that you can comfortably fit with your knees bent and feet placed firmly on the foot pad. Push to straighten your legs, taking care not to lock your knees. Slowly lower yourself back to the starting position for one rep.
Pro Tips: Hips having trouble bending? Move the seat back for some more space. Knees going over your toes? Walk your feet up higher and push through your heels.
Seated Row
What does it work? The seated row works the muscles in your upper back including the latissimus dorsi, rhomboids, trapezius muscles and biceps.
How do you use it? Adjust the height of the seat so that the handles are straight out from your chest. Adjust the chest pad so that your chest rests firmly on it while your arms are fully extended out to the handles. Bend your elbows, pulling your arms toward your body until your elbows are in line with your back, squeezing your shoulder blades together . Release and straighten your arms back to the starting position for one rep.
Pro Tips: Have longer arms? Move the chest pad closer to stretch your arms out. Holding tension in your neck and shoulders? Be sure to relax your shoulders down and focus between your shoulder blades to avoid pulling your neck muscles.
Chest Press
What does it work? The chest press machine works your pectoral muscles, front deltoids, and triceps.
How do you use it? Adjust the height of the seat so that the handles are in line with your chest, just under your armpits. Grasp the handles about shoulder width apart and push them away from you to straighten your arms without locking your elbows. Slowly bend your elbows and lower back to the starting position for one rep.
Pro Tips: Our converging chest press allows you to not only push the bar out, but also in toward center for a more natural range of motion and extra squeeze for your pectorals.
BONUS! Shoulder Press
What does it work? The shoulder press works the deltoids (front and side), triceps, trapezius muscles, pectorals and core
How do you use it? Adjust the height of the seat so that the handles are at shoulder height with your arms bent. Grasp the handles and extend your arms straight up above your head. Slowly bend your elbows and lower back to the starting position to complete one rep.
Pro Tips: Keep shoulders relaxed to avoid adding tension in your neck.
And there you have it, three machines (four if you want to get some extra oomph in there) to challenge all of the major muscle groups in your body and start building strength and muscular endurance.
Want some more direction? We have many certified personal trainers who would love to help give you individualized direction!