TOP 5 essential gym machines

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-11-09

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Everyone keeps saying that free weights are much more effective than machines. And in general, this is true. I myself am a staunch supporter of free weights (body weight, barbell, and dumbbells). After all, most machines simply replicate similar exercises with free weights. Most of them, but not all.

I believe that there are some machines that are very useful and irreplaceable. And they should be in any gym. There are few of them. Personally, I have identified only 5 most necessary machines.

1. Hyperextension (bending over a horse)

Hyperextensions are the only exercise that effectively trains the back extensors and glutes, while having no axial load on the spine. This means that this exercise can be performed by anyone with back problems, and for whom axial load is undesirable. I would even say that it is not only possible but necessary. Therefore, in terms of effectiveness and safety, this is an irreplaceable exercise with no analogs.

In addition, in hyperextensions you can do such an effective exercise for the abs as twists on a Roman chair. In general, in terms of necessity, I place this machine in first place.

2. Leg Press

From a biomechanical perspective, Incline leg press in a machine is analogous to barbell squats on the shoulders. However, unlike it, there is no load on the back. So if you have back problems and it is undesirable for you to squat, then the leg press should become your basic exercise for the lower body.

Therefore, if you cannot squat, this machine will be your salvation. Additionally, you can perform such exotic exercises on it as single-leg press and calf raises.

3. Crossover

Well, here you can do a whole bunch of interesting exercises. For example, for the legs:

Besides that, there are a ton of exercises for the back, arms, shoulders, and chest. In general, for all body parts. And although most of these exercises simply imitate similar exercises with free weights, there are so many of them that it makes this machine completely versatile and quite useful.

4. Vertical Cable Row

Not everyone can do pull-ups. Even men. What can we say about women? And pull-ups are basic exercises for the latissimus dorsi muscles of the back. Since cable rows simulate pull-ups, this machine is irreplaceable for those who cannot do pull-ups. Another advantage is that you can vary a bunch of different handles, which you can't do on a pull-up bar.

5. Horizontal Cable Row

This exercise resembles bent-over barbell rows. However, it is more convenient, and there is (or almost no) axial load on the spine. In bent-over rows, there is axial load. Therefore, this machine should also be present in any gym. And even if you are a fan of free weights, you shouldn't ignore it. Additionally, the wide range of handles makes this machine very useful.

Conclusions

All other machines can be easily replaced with free weights. Many probably noticed that in most of my training programs, these machines mainly appear. About 60% - 70% of the exercises are free weights, especially for men.

So, I am not against machines. They can be a good addition to the main basic exercises. Or they can serve as a substitute for these exercises (when necessary).

In general, do not underestimate machines. But don’t overdo it either. Remember that there are not that many truly necessary machines. Good luck!