Upper Body Workout Using Selectorized Machines
If you work out regularly at VASA, you’ve probably done workouts focused on using selectorized or pin-selector machines. These machines are great for any level of fitness experience and assist in reaching most fitness goals. This month, we’ve created an upper body workout using only the selectorized machine. Focusing just on your upper body during a workout and then just on your lower body will save you time in the gym and give you something to do every day instead of taking days off between full-body workouts.
Complete eight to 12 repetitions of each exercise per set, and between two to four sets, resting 45-90 seconds between each set.
Upper Body Exercise Equipment
There are many types of upper-body exercise equipment. However, it can be difficult to go from reading about the machines to using them at the gym. In this article, we’ll help you understand these gym equipment names and what they do.
Upper Body Workout Machines’ Names
Exercise 1: Chest Press Machine
The chest press strengthens your pectoral muscles in addition to your deltoids and triceps. This exercise is a great way to build strength and sets the foundation for push-ups and barbell exercises, such as bench presses. Your gym may have either a plate-loaded weight machine or a selectorized machine for the chest press. Both offer the same benefits. You’ll need to load the weight plates with a plate-loaded machine. You’ll use the pin with a selectorized machine to select the correct weight.
Exercise 2: Seated Row Machine
The seated row works both the upper back and biceps, giving you a bigger bang for your buck. This exercise works the muscles in the backside of the body, which you don’t necessarily see in the mirror. However, it is essential for good posture and keeping your spine safe.
Exercise 3: Rear Delt
You’ll be hitting two exercises that focus on the upper back muscles. These muscle groups are the foundation of a strong, upright posture and help combat the hunched-over postures we spend most of our days in while seated at work.
Exercise 4: Assisted Pull-up Machine
It can be difficult to perform pull-ups if you’ve never done them before. This piece of gym equipment allows you to work towards body weight pull-ups on a regular pull-up bar. It also works multiple upper-body muscle groups, including your shoulders, back, and triceps.
Exercise 5: Lateral Raise Machine
The lateral raise machine allows you to use gym equipment to make sure you use the proper form for this difficult shoulder exercise. The lateral raise machine allows you to focus on your lateral deltoids, isolating them to specifically build this shoulder muscle.
Exercise 6: Shoulder Press Machine
The shoulder press works all of the muscles in your shoulders and upper body, including the deltoids, triceps, pecs, and traps. Build towards using dumbbells with our strength training equipment.
Once you get comfortable with these machines, start adding in direct arm work on the selectorized machines (or with free weights) like biceps curls, triceps presses, and shoulder work including shoulder presses and lateral raises. You’ll sculpt a rock-solid upper body by using enough weight to challenge your muscles.
You can also use these machines in combination with lower-body machines, such as the leg press machine and leg curl machine, for a full-body workout. You may also consider combining these machines with bodyweight exercises and cardio equipment, such as the stationary bike or rowing machine, for workouts such as high-intensity interval training. This will help you build strength and increase your aerobic capacity.
