Shoulders
Shoulder Press
Muscles worked: Deltoids, Trapezius, Tricep
How to use: Adjust seat height to align the handles between your shoulders and ears. Grasp the handles with an overhand grip. Press your back flat into the bench and plant your feet to ensure an engaged core. Extend your arms to press the handles overhead, then lower down with control. To adjust difficulty, add or remove weighted plates from the sides of the machine. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
Lateral Raise
Muscles worked: Deltoids, Trapezius
How to use: Adjust seat height to align the pads with your bent arms. Elbows should be bent at a 90 degree angle. Push arms towards the ceiling, leading with your elbows. To adjust difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: Keep your spine neutral and plant your feet to ensure an engaged core.
Multi-Press
Muscles worked: Deltoids, Pectorals
How to use: This machine can be adjusted to target either shoulder muscles or chest muscles. To target the shoulder muscles, pull on the yellow lever and adjust the machine until the metal bars are parallel to the floor. To target the chest muscles, pull on the yellow lever and adjust the machine until the metal bars pointing to the ceiling for a traditional chest press. For an incline chest press, adjust the machine until the metal bars are pointing upwards on a diagonal angle. For each exercise, adjust the seat, engage your core, grip the handles and press in the needed direction. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
Seated/Standing Shrugs
Muscles worked: Trapezius
How to use: This machine can be used in a seated position or in a standing position. Both will target the same muscle equally. For the seated variation, adjust the seat to height at which you can firmly plant your feet and reach the lower handles. Grip them firmly then shrug your shoulders up toward your ears. For the standing variation, squat down to the reach top handles, grip firmly, then stand and allow your arms to extend. In this position, shrug your shoulders. To adjust difficulty, add or remove weighted plates to the machine. Pro-tip: When holding heavy weights in your hands, tuck your ribs down toward your pelvis to keep a neutral spine and a tight engaged core.
