7 gym machines worth using + how and why to use them

If you're not familiar with gym machines, you may be more au fait with free weights, such as barbells, dumbbells and kettlebells. Praised for their versatility and do-anywhere-anytime quality, free weight workouts can make training more flexible around busy lives and busier gyms, but that doesn't necessarily mean they're more effective than gym machines.

Weighted gym machines can offer more precise isolation of muscle groups than barbells and dumbbells, so by actively avoiding them, you may well be ignoring equipment that could help you get the results you want.

'Gym machines are great when it comes to beginners learning exercises safely and also for bodybuilders or athletes to target specific muscle groups,' says author and PT Chloe Madeley.

‘When it comes to goals, my clients often want to improve their body composition (for most, this means increased muscle mass and decreased body fat), and weightlifting is the only way do to this. Gym machines are an effective and potentially safer method than using free weights,’ she finishes.

But where's the best place to start? Read on for the answers to your most frequently asked gym machine questions.

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What gym machines should I use?

The gym machines you choose are highly dependent on your goal. For example, if you are looking to build a bigger bum, the leg press gym machine would be a good choice. Or, if you want to build strong shoulders, the shoulder press would be a good one to try. Looking to strengthen your back? Hop on the lat pull-down machine.

With that in mind, these are the most common gym machines Madeley would recommend:

1.Leg press: Targetsquads, glutes, hamstrings and calves

2. Lat pull-down: Targets lats, biceps, triceps and core

3. Cable bicep bar: Targets biceps and triceps

4. Chest press: Targets pectorals, deltoids, and triceps

5. Shoulder press: Targets traps, triceps and rotator cuffs

6. Row machine: Targets rhomboids (upper back), lats and core

7. Pull up machine: Targets traps, lats, pecs, shoulders and core

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What are the benefits of using gym machines?

1. Less risk of injury

The use of free weights tends to require instruction and training to master proper form. However, the joints and levers found in gym machines can guide you through the motions and guard against improper movement.

2. Better for beginners

Not only do gym machines usually have safety catches, the restricted range of movement in gym machines allow beginners to perfect their form. Plus, they tend to have a series of pictures or diagrams to show you how to complete the exercise correctly.

3. Good for isolating muscles

If you’re injured and can’t use certain muscles, or you are looking to strengthen one area in particular, gym weight machines are your go-to for muscle isolation without having to stabilise through an injured area.

4. You can easily add or remove weight as you please

Free weights can require a lot of plate stacking and dumbbell moving, where as a weighted gym machine can be altered with one swift movement of the pin. It is also an easier way to track your weight lifting progress as the increments tend to be in whole 5s or 10s.

How to use gym machines

Step one: set up the machine correctly and choose the correct weight. The weight should be challenging but not overpowering.

To tell if you're using the right weight, you should feel like you're able to perform roughly 10-12 reps in a row, with the last one to two reps feeling harder than the rest.

If you're able to get through 12 reps without a problem, try increasing the weight you're lifting. Whereas, if you are struggling to hit the required reps, you might want to consider dropping the weight to maintain form and quality reps.

Here's a few pointers for getting started:

• Keep your movements controlled and steady
• Exhale as you lift, inhale as you lower
• Don't clang the weights together
• Start with a light weight and test the range of motion
  

How often should I use gym machines?

Madeley suggests programming 'four weight training days within each week', using gym machines tailored to your goals. If you feel like you can still add another session in, then go ahead.

Try this back and core gym machine workout from Madeley..

Back and core gym machine workout

Try this back and core machine workout that will allow you to lift heavier weights, sculpt your back and tighten your core all at the same time.

There are two different ways to perform this workout dependent on your goals - each option is provided below the exercise:

Endurance: This style of training is best for those who like cardio and functional athletes such as runners, rowers and triathletes.

Hypertrophy: This training style works for those with physique goals who want to visibly increase their muscle mass and achieve a toned, athletic look.

1. Wide grip rows on machine

1. You can do these on a static machine or using the cable machine (as illustrated), depending on what equipment your gym has.
   
2. Either sit with your legs either side of the machine or stand with your feet together and knees bent.
   
3. Holding the bar using an overhand grip, take a deep breath and slowly and gently pull the bar into your chest.
   
4. Hold it against yourself for a second, then slowly and gently let it pull you back to the starting position.
   
5. Take a deep breath and repeat this movement for the full amount of sets and reps.

Endurance: 3 sets of 15 reps with 1 minute rest between sets
Hypertrophy: 4 sets of 12 reps with 1 minute rest between sets

2. Close grip rows on machine

1. You can do these on a static machine (as illustrated) or using the cable machine, depending on what equipment your gym has.
   
2. Sit down with your legs either side of the machine and grip the handles in front of you with an inverted grip.
   
3. Take a deep breath and, slowly and gently, pull the handles into your chest.
   
4. Hold the handles against yourself for a second, then slowly and gently let them pull you back to the starting position.
   
5. Take a deep breath and repeat this movement for the full amount of sets and reps.

Endurance: 3 sets of 15 reps with 1 minute rest between sets
Hypertrophy: 4 sets of 12 reps with 1 minute rest between sets

3. Wide grip pull ups on machine - fully assisted

1. Make sure the padded seat is upright. Facing the machine, grip the bars that are furthest apart using an overhand grip and place your knees on top of the padded seat.
   
2. Slowly allow your body to drop down underneath the bars. Once your arms are fully extended, slowly pull yourself back up into a wide-grip pull-up position.
   
3. Hold this for a second before allowing yourself to come back down to your starting position.
   
4. Take a deep breath and repeat this movement for the full amount of sets and reps.

Endurance: 3 sets of 15 reps with 1 minute rest between sets
Hypertrophy: 4 sets of 12 reps with 1 minute rest between sets

4. Close grip pull ups on machine - fully assisted

1. Make sure the padded seat is upright. Facing the machine, grip the bars that are closest together using an underhand grip.
   
2. Place your knees on top of the seat, then slowly allow your body to drop down underneath the bars.
   
3. Once your arms are fully extended, slowly pull yourself up into a pull-up position.
   
4. Hold this position for a second before allowing yourself to come back down again.
   
5. Take a deep breath and repeat this movement for the full amount of sets and reps.

Endurance: 3 sets of 15 reps with 1 minute rest between sets
Hypertrophy: 4 sets of 12 reps with 1 minute rest between sets

Workout extracted from Transform Your Body with Weights by Chloe Madeley (Amazon £13.15) Photography © Sam Riley.

Charlotte Daly

Charlotte is a fitness and health news writer with an extensive background in sport. A part of the GB hockey system for the last nine years, all things fitness and health are right up her street. Her role as a daily news writer requires her to spend her time covering both entertaining and informative news with a focus on fitness & health, celebrity, real life and industry updates. 

Bridie Wilkins

Bridie is Fitness Editor at Women's Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).