How to Use Gym Equipment

Use good form. Good form is different depending on what exercise you're doing but, in general, good form includes the following: 1. Don't swing your weights. Unless you're doing a sports specific workout, use slow and controlled movements. If you have to heave the weight up, it's too heavy. 2. Don't drop or throw the weights down. That's a great way to break a toe--yours or someone else's. If you're using a heavy weight, have a spotter nearby to help you. 3. Don't lock your joints. When you get to the end of a motion--like a squat--keep your joints soft to avoid hurting yourself. 4. Don't slump. Keep your abs engaged during all of your exercises and stand up straight to avoid injury and get the most out of your exercises.

Peck Deck Machine

Peck Deck Machine
This is a great machine for isolating the pectoral muscles (chest). Some peck decks have two vertical arm pads that you place your forearms against, while others have handles that you hold in your hands. How to use a peck deck machine: * Sit on the seat with the back fully supported by the back rest * Place the forearm of one arm on the pad at the same side (and grip the handle if there is one) * Bring this pad round as you twist your body to position the other forearm on the pad on the other side * Bring yourself back to the centre. Your upper arms should be parallel with the floor, if not, adjust the seat * When you are ready, squeeze the two pads together, in front of your chest * Control the movement back out towards the starting position * Stop once the upper arms are level with your chest and repeat the exercise
Progression: Performing a peck fly with the arms straight places more emphasis on the upper chest

Lat Pull Down Machine
This movement is similar to a chin-up. While many believe that chin-ups are superior compared to the lat pull down, they have one major restriction. The user has to be able to lift their bodyweight. Many people