The 3 most overlooked machines at the gym

We all have our go-to machines that we use day in and day out, but what about the ones we often overlook? You know, those machines that are collecting dust in the corner, just waiting for someone to give them some love. That’s why in this blog, we’re going to share 3 most overlooked, but most effective, machines in the gym.

Trust us, these machines may not be the most popular, but they’re definitely worth giving a try. So, let’s spice things up, break out of our comfort zones, and have some fun exploring new equipment that can help us reach our fitness goals. Are you ready? Let’s go!

Prefer video? Want to know what the machines look like?
We got you! Check out this video in which our Personal Trainer Dave Keller explain how to use these overlooked, but amazing, machines:

1. STANDING CALF RAISE

First up, we have the standing calf raise. Now, I know what you’re thinking – “Calves? Who cares about calves?” But hear us out, friends. Your calf muscles are crucial for maintaining proper balance and stability, especially during exercises like squats and deadlifts. Plus, let’s be real, toned calves look pretty damn good in a pair of shorts. So, don’t skip over the standing calf raise machine next time you hit the gym.

How to use:

Here’s a step-by-step guide on how to use the standing calf raise machine:

1. Adjust the weight: First, adjust the weight to your desired level. Start with a lighter weight if you’re a beginner and gradually increase the weight as you progress.
2. Stand on the platform: Stand on the platform of the machine with the balls of your feet on the edge of the platform, and your heels hanging off. Keep your feet shoulder-width apart and your knees slightly bent.
3. Hold onto the handles: Hold onto the handles located on both sides of the machine to maintain your balance.
4. Lift your heels: Slowly lift your heels as high as possible, making sure to keep your knees straight. Hold this position for a second or two.
5. Lower your heels: Slowly lower your heels back down to the starting position, making sure to keep your heels off the ground.
6. Repeat: Do 8-12 repetitions per set, depending on your fitness level and goals. Rest for 30-60 seconds between sets, and aim for 3-4 sets in total.

Avoid leaning forward or backward, as this can put unnecessary strain on your back. Also, avoid locking your knees when you lift your heels. With consistent practice, you’ll build strength and endurance in your calf muscles, which will help you achieve those fitness goals.

2. HACK SQUAT MACHINE

Next on our list is the hack squat machine. This machine may look a little intimidating at first, but trust me, it’s worth it. The hack squat machine is great for targeting your quads, glutes, and hamstrings all at once. Plus, because the machine provides support for your back, it can be a safer alternative to traditional squats if you have any lower back issues. So, if you want to strengthen those legs and get that peachy booty, give the hack squat machine a try.

How to use:

Here’s a step-by-step guide on how to use the hack squat machine:

1. Adjust the weight: First, adjust the weight to your desired level. Lighter if you’re a beginner, heavier if you’re more advanced.
2. Position yourself on the machine: Stand on the machine’s platform, facing the backrest with your feet shoulder-width apart. Your shoulders should be against the backrest, and your head and neck should be neutral.
3. Grip the handles: Grip the handles located on both sides of the machine to maintain your balance.
4. Lower your body: Slowly lower your body, bending at your knees, and keeping your back straight. Aim to lower yourself until your thighs are parallel to the ground.
5. Push the platform up: Push through your heels to lift the platform back up to the starting position.
6. Repeat: Do 8-12 repetitions per set, depending on your fitness level and goals. Rest for 30-60 seconds between sets, and aim for 3-4 sets in total.

It’s important to maintain proper form when using the hack squat machine. So, keep your knees in line with your toes, and avoid locking your knees when you lift the platform. Also, avoid leaning forward or backward as this can put strain on your lower back.

3. SHOULDER PRESS MACHINE

Last but not least, we have the shoulder press machine. This machine is great for targeting your shoulders, obviously, but it can also work your triceps and upper chest. Plus, because you’re using a machine, you can focus more on your form and less on balancing dumbbells or a barbell. And let’s be real, who doesn’t want those sculpted, round shoulders that make any tank top look good?

How to use:

Here’s a step-by-step guide on how to use the shoulder press machine:

1. Adjust the seat: Before you start, adjust the seat height so that the handles are at shoulder level when you’re sitting down. This will ensure that you have the proper form and range of motion during the exercise.
2. Adjust the weight: Set the weight according to your fitness level and goals. Start with a lighter weight if you’re a beginner and gradually increase the weight as you progress.
3. Sit down: Sit on the seat with your back firmly against the backrest and your feet flat on the floor.
4. Grip the handles: Grip the handles with an overhand grip, making sure your hands are shoulder-width apart.
5. Lift the handles: Push the handles up until your arms are fully extended, but do not lock your elbows. This is your starting position.
6. Lower the handles: Slowly lower the handles back down to the starting position, keeping your elbows slightly bent.
7. Repeat: Do 8-12 repetitions per set, depending on your fitness level and goals. Rest for 30-60 seconds between sets, and aim for 3-4 sets in total.

Remember, proper form is crucial, also when using the shoulder press machine. Keep your back straight, engage your core, and avoid using momentum to lift the weight. With consistent practice, you’ll build strength and endurance in your shoulder muscles.

Go try them out!

So there you have it, folks – three machines at the gym that you might have overlooked, but shouldn’t. Incorporate the standing calf raise, hack squat machine, and shoulder press into your workout routine, and you’ll be on your way to stronger, more toned muscles in no time. Now, let’s go crush those gains!

Which of these machines are you going to try first?