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Machine Training 101

Here’s the scoop on machine training to build max muscle. Apply these four tips to turn these machine movements into your own personal assembly line.

Seated Overhead Press

Do It Right: Sit erect against the backpad, feet spread wide on the floor and grasp the handles with a pronated grip. Press up overhead to full-arm extension and slowly lower.

Power Pointer: With some machines each side works independent from the other, an advantage for determining muscular imbalances.

Triceps Machine Dip

Do It Right: Sit erect strapped into a triceps dip machine. Adjust the seat and the belt. Grasp the handles with a neutral (palms-in) grip and press strongly toward the floor. Keep your chest up and abs tight as you slowly reverse the motion.

Power Pointer: Keep your elbows in tight to the body throughout to maintain emphasis on the triceps.