Gym weights guide

Most gyms have instructors on the floor who can give you tips on the different exercises in your weights session. But just in case, we've also included pointers on some of the common ones.

Click to enlarge photos

Machine shoulder press

Lying bar extension

Machine chest press

Targets your chest and triceps. Sit in the machine with the handles level with the middle of your chest. Grasp the handles and push forward until your elbows are nearly straight (don’t lock your elbows), keeping your chin up and the natural curve in your back (don’t completely flatten your back on the back support). Hold for a second and return to the start.

Lat pull-down

Targets your back and biceps. Sit facing the machine and grasp the handles just wider than shoulder width. Starting with your arms fully extended, squeeze the bar down slowly, stopping just under your chin. Make sure you sit up tall, chin up and keep a natural curve in your spine. Don’t hunch forward.

Machine shoulder press

Targets your shoulders and triceps. Sit facing away from the machine with your back against the back support and your hands underneath the handles. Grasp the handles and push up until your elbows are nearly straight (don’t lock them), keeping your chin up and the natural curve in your back (it should not be dead flat on the back support). Hold for a second and return to the start.

Leg press

Targets your backside, thighs and calves. Sit in the machine with your feet placed shoulder-width apart and your back and backside firmly supported by the seat. Remember to brace your core (your abdominals) and maintain a natural curve in your spine. Push the plate away and unlatch it. Slowly lower the plate towards your torso, making sure that your knees don’t roll in (they should travel directly in the same line that your toes are pointed). Once your knees reach a 45-degree angle, push the plate away, trying to keep the weight on your heels.

Lying leg curl

Targets your hamstrings and calves. Lie facedown on the machine. Adjust the leg pad so that it sits just on your Achilles tendon. Curl the pad up until it touches your backside, squeezing through your hamstrings and then lower slowly back to the start position.

Bicep curl

Targets your biceps and forearms. Holding the bar, stand feet shoulder-width apart with one foot forward and one foot behind. Keeping your elbows by your side (but not touching) curl the bar upwards. The only joint moving should be your elbow. Once the bar is at the top, squeeze your bicep, hold for a second and then lower slowly to the start position.

Lying bar extension

Targets your triceps. Lie flat on a bench holding a bar shoulder-width apart, with your arms held vertically from your torso. Slowly lower the bar towards your forehead, the only joint moving should be your elbow (upper arms stay vertical). Stop just before touching your forehead. Return the bar, through the same arc, to the start position.