Machine to Free Weights Exercises
Let me preface this blog saying that you don’t have to switch from your weight machine exercises to free standing ones. There are benefits to both, and the one you should be focusing on largely depends on your goals.
If you are starting out, have injuries, or want to focus on particular parts of your body at a time, you are better off sticking with machines. The machines will give you the back support you need, force you into a good posture, will target localised muscles and are, overall, safer. However, if you are looking for a full body workout, wanting to target your core and challenge you, then maybe you should try free weights instead.
Here’s how to do the transition from your normal machine workout into a free weights one.
Machine to Free Weights Exercises
Leg Press Machine/Barbell Squats
Pushing a heavy object with your legs while seated can contribute to back pain over time. HOW TO DO THEM: Stand with feet shoulder-width apart and cross your arms in front of your chest, resting each hand on the opposite shoulder. Keep your head up and your chest high, eyes focused straight ahead. Keep your weight in your heels as you lower yourself toward the ground by bending at the hips and knees. Continue lowering yourself until your thighs are parallel to the ground. Pause and slowly stand back up and repeat 12 to 15 times.
Leg Extension/Kettlebell Split Squats
The movement of this machine – sitting and extending your legs outward – is not functional for some. The split squat targets quads without the excess stresses of the leg-extension machine. HOW TO DO THEM: Stand about two feet in front of a bench, hands on hips. Lift up and position one leg behind you on the bench, most of your weight should be on your front leg. Keeping the back leg steady and stable, bend the front knee as you lower your hips in a lunge. Do 12 to 15 reps and switch legs.
Overhead Press Machine/Overhead Dumbbell Press
Using dumbbells instead of a machine allows you to naturally work with the entire range of motion of your shoulders. Plus, if done standing, overhead dumbbell presses also work the core and keep the entire body engaged. That means you’re working more muscles and burning more calories for the same exercise. HOW TO DO THEM: Stand with feet hip-width apart, abs braced tight and shoulders stacked over hips. Extend arms overhead and control the weight as you lower back to starting position without arching backward. Repeat for 12 to 15 reps.
Chest Fly Machine/ Cable Fly
As with the chest-press machine, the chest fly forces you into a set range of motion, with the added danger of positioning the machine’s arms too far back, which can strain shoulders. HOW TO DO THEM: Grasp opposing high-pulley attachments and stand with pulleys on each side of you. Bend over slightly by flexing the knees and hips. Bend elbows slightly and bring cable attachments together in a “hugging” motion with elbows in a fixed position. Slowly return to starting position and repeat 12 to 15 times.
Doing free weights exercises has lots of benefits, depending on your goals, however it also has risks, so make sure you get yourself informed about the correct posture of each exercises before attempting them!