When you are looking to get in shape, you have the option of getting home workout equipment or going to a gym. If the idea of having access to multiple pieces of fitness gear interests you, the gym might have what you need. There are many exercises that can be done at the gym, and you can focus on each of your major muscle groups.
Bench Presses
Bench presses require a flat workout bench and barbell. These target your chest, triceps and shoulders simultaneously. Lie face-up on the bench, with your knees bent and feet flat on the floor. Grab the bar with a wide grip, push it off the supports and hold it straight above you. Slowly lower it to lightly touch your chest, push it back up and repeat for 10 to 12 repetitions. You can also do this exercise while holding dumbbells.
Military Presses
Seated military presses work your trapezius and deltoids, which are the muscles of your shoulders. You need a workout chair and dumbbells to do them. Sit on the chair while holding the weights slightly above your shoulders, with your palms facing forward. In a controlled motion, push the dumbbells straight above you and toward each other, stopping them an inch apart. Slowly lower and repeat 10 to 12 times.
Lat Pulldowns
Lat pulldowns work your latissimus dorsi muscles, which give your back a “V” shape. They are performed on a lat pulldown machine with a straight bar. Sit on the seat of the machine with the thigh pad placed firmly on top of your thighs. After reaching up and grasping the bar with a wide grip, lean back slightly and pull straight down. When the bar is in front of your chest, slowly return it to the starting point and repeat for 10 to 12 repetitions.
Dips
Dips work your triceps, which are located on the backs of your upper arms. Place two benches spaced slightly wider than the length of your legs. Prop your heels on one bench and grasp the other bench with your hands shoulder-width apart and your fingers wrapped underneath. With your butt slightly forward, lower yourself toward the floor by bending your elbows. Once your upper arms parallel the floor, push up and repeat for 10 to 12 repetitions.
Chin-ups
Chin-ups are biceps exercises that are done with a pull-up bar. Jump up and grab the bar with an underhand, slightly wider than shoulder-width grip. In a steady motion, pull yourself up until your chest is at bar height. Slowly lower yourself and repeat 10 to 12 times.
Squats
Squats work your leg muscles, and they are done in a squat rack with a barbell. Step under the bar, rest it across your shoulders behind your neck and grab it with a wide grip. In a controlled motion, hoist the bar off the supports, step back three steps and stand with your feet shoulder-width apart. Keeping your back straight and core tight, lower yourself by bending your knees. When your thighs parallel the floor, stand up and repeat for 10 to 12 reps.
Cardio
Gyms have multiple pieces of cardiovascular equipment available for use. Cardio exercise helps burn calories while increasing your aerobic capacity. Use any form of cardio machine that interests you, such as the treadmill, rower, elliptical machine, versa climber, stair stepper or spin bike. Most gyms also have fitness classes available to members. These can be cardio blast workouts, kick boxing, aerobic dance, ab-sculpting or body-shaping classes.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
