Finding time to exercise these days requires dedication and a huge time commitment. As a personal trainer, I am in the gym 24/7 and have no excuse not to workout. It is recommended that you work out for at least 30 minutes a day for five days a week. This includes walking, jogging, hiking, weight training, fitness classes, etc.
But after driving to the gym, changing clothes, and warming-up, it’s already been 45 minutes. Tacking on another 30 minutes is brutal. With that in mind, there are three machines in the gym that are extremely important to use if you’re lacking time: chest press, seated row, and leg press.
- The chest press focuses on three main muscle groups: the chest, shoulders, and triceps. There are a million different variations of the chest press that you can do, but the chest press is the safest and quickest one to get the desired results.
- The seated row is designed to hit the back (rhomboids and latissimus dorsi) and the biceps. There are also a ton of different exercises for the back and biceps, but the seated row (if performed correctly) is the most efficient exercise for these parts of the body.
- Lastly, the leg press focuses on the total lower body. The glutes, hamstrings, quadriceps, and calves are all targeted if performed correctly. The leg press is a safer form of a squat that does not load the spine (carry weight on shoulders). There are different styles of leg presses, but I recommend using the type that pushes the weight away from the body rather than the body moving away from the weight (see below).
Below is a list of examples of the chest press, seated row, and leg press. I recommend performing two to three sets of 12 to 15 repetitions at a medium weight. The goal is to feel a good burn toward the last few repetitions of each set. Good luck!
Top 3 Exercise Machines To Use At The Gym: