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Full Body Workout Machines-Part I

We can perform several different exercises targeting different muscle groups in our body with the use of several equipment. These equipment are mainly targeted for assistance in training in both strength building and muscle building exercises.

a) Squat Rack

Used in fitness and strength training where technically trained squatting is practiced.
The squat trains the full body and all strength training regimes incorporate squat training with this station.
Muscle used: Quadriceps, hamstrings, gluteus maximus and other big muscles of the leg.

b) Barbell

A barbell is essential to strength training.
It holds the free weights or sometime the weights are attached to the ends.
Muscle Used: Almost all muscle groups are trained using barbells .

c) Bench Press

Barbell Bench Press

Inclined Bench Press

1. Used for upper body strength exercise where you are pushing weight upwards as you are laying on your back.
2. Muscle used: Triceps, shoulder, chest.
3. Inclined Bench Press: The angle of inclination of the bench, effects the muscle group being targeted.
4. Muscle used: Upper Chest, triceps, biceps

d) Dumbells

Dumbells in Rack

Bicep Curl Exercise

The basic equipment, used most widely in gym and personal workouts is the dumbbells. It comprises of a short handle with equal weights on opposite ends coated with a rubber or urethane layer, to withstand wear and tear. It is available in a variety of weight ranges.
They are effective at building strength and muscle and are used for any fitness routine ( both by beginners and pro-athletes)
There are even adjustable dumbells with different weight options that are select-able.
Muscle Used: Chest, shoulder, biceps, triceps, lats, glutes, quads, hamstrings, calves.

e) Pull-Up Bars

The best tool for upper body exercise and strength training. You can pull yourself up with any angle of grip. Different grips and hand positions can effect different muscles. You can pull yourself up until your chin is over the bar. They will help you effectively exercise your upper body using your own weight.

Muscle used: Trunk, arms, shoulder, core, pelvic, arms and forearms.

f) Lat-Pull Down

This exercise strengthens the back, targeting the latissimus dorsi and biceps. It also engages the rear deltoids, rhomboids and trapezius.
Useful for both strength and hypertrophy goals, this is one of the best pulling exercises to work the back.
Pull downwards towards you keeping your elbow and back straight.
Muscle used: Upper back, biceps, forearms, lattisimus dorsi.

g) Dipping Bar

Dipping Bar: Holding onto the handles of the bar, with both hands, one can go down and lift himself up thereby lifting his own body-weight against the pull of gravity. Although these kind of exercises utilize muscles of shoulder and back immensely, but a tightened core is also required to make isometric hold in such lifted positions and for controlled motion all along the drill.
Muscle used: Shoulder, Triceps and Pectoral muscles

h) Preacher Bench

Preacher Curl Bench: This equipment helps to train the muscles of biceps in isolation. It is a perfect station for beginners to build strength, power, and definition in the biceps and forearm muscles.

This machine targets the biceps brachii, particularly the long head, and also engage the brachialis.The EZ bar preacher curl creates a natural angle of movement for the elbow while stabilizing the joint and optimizing eccentric loading capacity.
Muscle used: Biceps and forearms.

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