Smith Machine

• The Smith machine is a great all-purpose workout apparatus that consists of a long bar, similar to a normal bench press bar, which is suspended in a track and can be locked out at several points along the track. The smith machine can be loaded with weights on either end just like a normal bar, but since the weight can be locked by rotating the bar, exercises can be done without spotters or fear of dropping the weight. Some common exercises on a Smith machine are squats, bench press, calf raises and military press. Many exercises in which weights are lifted straight up and down can be done on a Smith machine. It should be noted that for squats, the range of motion produced by the Smith machine is somewhat different than with free weights, making free weight preferable if spotters are present.
  
  

Leg Press

• The seated leg press is a machine that allows the user to sit in a padded seat and use the legs to push up against a platform that can be loaded with weights, which slides down on a track. The user loads the appropriate weight, releases two locking mechanisms on either side, then bends the knees to lower the weighted platform. When the knees form about a 90-degree angle, the weight is pushed back out so that the knees reach full extension. The leg press works the quadriceps, hamstrings, calf muscles and hips, and can be a useful alternative to a squat. Many leg press machines can also be used to exercise the calves specifically by placing the toes lower on the platform and using the the to move the platform up and down.
  
  

Cable Machines

• Many workout facilities contain several cable workout machines, which often come in pairs, consisting of a weight stack and a cable with interchangeable handle attachments that can provide resistance either from above or from the bottom of the stack. Cable machines can be utilized to do many different types of exercises. When resistance comes from a high position, the handle can be used for tricep extensions by gripping the handles with the elbow bent and extending the arm straight down to full extension. On the other hand, with the resistance from the low position, the machine can be used for bicep curls by grabbing the handle with the arm extended and curling the handle up to the chest. Seated rows are another common exercise which can be done on general cable resistance machines.