Greetings. Today Cam and I we're going to get a quick shoulder and bicep pump and then we're going to do a walk through of the machines at my gym. There's a pretty good chance you have the same machines at your gym. We're just going to be going through the machines today, though, because honestly, the other stuff is just like a whole other beast. I think for most people the machines are relatively self-explanatory, but sometimes it's nice just to get like a visual example because the instructions on the side are usually either torn off or written instructions. Yeah, that's what we're going to do. Let's go! Seriously? Man. Makes me wonder what else I don't know Do you know you're supposed to work out your lower body too? So first things first. With the light press, you got to make sure the back is situated. I usually like to be not leaning back super far, kind of more straight. I've seen maybe like five different leg press brands. This one is probably my least favorite because it hurts my lower back. But this gym has one of these to support your lower back. So there you go. Protected. Next. You get in there. Different leg positioning will target different parts of the leg. More up like this is going to be more like this. More like this is going to be lower like that. It's going to be more quads. And there's like subtleties in if your feet are straight or not, but we're not really going to focus on that. So you push up. Don't ever straighten your legs out all the way, okay? You'll scare everybody in the gym and you'll probably hurt yourself. Okay. And then I like to kind of brace. So breath in. Hold. all the way down full range of motion, if possible. Not everybody can get there right away. Push up. So, yeah. That's the leg press. Let's move right along. Once again, this angling. I like to have it that it's kind of like flat. So it's not pointed that way so that my toes aren't, like, pointed that way. I don't know if I can explain that correctly. You can do it just like this with your back flat. Personally done it in a couple other videos. Thank you, Cam. I like to use a foam roller up behind your shoulders. Changes the angle so that it's more focused on your legs really, and takes some pressure off of your lower back. Just more on like your quads, hamstrings, glutes. See the angle? The angle. Yeah. There we go. Now, all in the quads. That is the hack squat. So this is the hip thrust or glute bridge machine. This is only one brand. There's some other brands that are also popular where you clip it. And a lot of people also just like to do it with a barbell, which is also fine. It's kind of easier to move and more natural movement. But if you do want to use this very important, don't go like this. You're going to really hurt your back. Make sure you're back straight chin tucked. Hinging at the hips. If you go all the way down, that's a hip thrust. And that's going to be a lot more like leg action if you just go a little bit down. Smaller range of motion. It's a kas glute bridge And that's just the glutes. That's it. Hamstring curl in the lengthened position. Laying hamstring curl is going to work your hamstring in the lengthened position. If you do the seated one that's like this, they don't have at this gym it's in the shortened position. So it's important to work both if you can. If you can't. What are you going to do? You know, I don't have that option here, focusing muscle-mind connection, lifting with your hamstrings and not your lower back, because it's pretty easy to lift with your lower back on this machine, if I'm honest with you. Leg extensions. I actually do not like this brand of this leg extension at all, but it's only what we have, so we're going to work with it. Usually they have a lever on the side that you can adjust the back. I like to do it where my knees are coming off like a little bit, but not like this. That's ridiculous. Don't do that. Just a little bit. If you want to pause a little bit at the top, that's actually really good for your knees. Just don't go too heavy. Don't mess yourself up. and make sure you go all the way down full range of motion. Otherwise, no bueno. This one's no bueno. That's one I'm confident. So this first one is going to be abductors. And the way I remember that is, you think abduction. Like how an alien abducts you. They're taking you away. So when you're putting your legs out like that, abducting them. Some people think this is a sus machine. Don't be like that. If you think it's sus, grow up for the abductors. It was pretty popular a while ago. to do it up like this and lean forward and people would think it was like a lot for their glutes, which really it's it's not for your glutes. But don't let that deter you from doing it because your abductors are also very important. Keep doing them anyway. Just don't expect it to go to your booty. We're adding the legs into the center of our body. Pretty self-explanatory. You don't really have to stretch like a full, but you should get like a decent stretch going. What was the problem? I broke my back. What do you mean by that? My back is broken. A vertebrae or what portion? spinal Okay, we're going over a lot of machines. I would just like to point out it's unnecessary to do all of these. I don't think I've used this machine personally in like four years with less freedom of motion. There's less room to mess up and less room to have to think about if you're doing the proper form, because you're probably going to be pretty close, if not correct, when using machine Pronated supinated This is kind of like a chin up. This is one of my personal favorites chin up motion. Focusing. You can you can think about squeezing your shoulder blades together. That's also another good cue There's no weight on here. I just realized shrugging. Slow and controlled. What's the cue for a shrug? For shrugs? shoulders to ears. Yeah. I don't really do shrugs personally. After many years of doing lateral raises, not super correctly. My traps are trapping and I find it unnecessary. But if you're an individual who wants to do shrugs or is programed to do shrugs or you want beastly traps, fill out those T-shirts with your traps. This chest supported row pretty popular. It pretty much works like your whole upper back. There's a ton of different little hand things. Usually the one that I would use when I used to use this machine was just this one And then you can do a bunch of different ones like that. chest supported row. but a lot of options. I wouldn't worry too much if I was you. I would just do this or this Yeah, just the one in the center. You've got to do this. What is that? That is the peck pop of love. Now go on and throw a berry. Stop Okay, ready? This one is special. Incline chest press machine So for this one, you think about lining it up roughly where your nipples would be if they were in normal, average place if they're somewhere else. Don't feel bad about that. Okay? That's nothing to be ashamed of. But just inaudible mumbling. All right, so the motion is going to go up because it's inclined. So don't be alarmed. That's natural. Just try not to. When you extend, don't straighten your elbows all the way. Same with the leg press, then your elbows are going to WHABAP, snap. The limits of the Smith are the limits of your imagination. Remember that if you want to pull your legs further out in the front and get like a super quad focus, you can do that. major quad action split squat. I think I'd probably more do an RDL And if you're too short like me: a block And this makes it kind of easier to push your hips back because you're not worried about falling. So. Very nice. Another one. I almost forgot about this one. But it is such a cheat code. If you position this low for Bulgarians finding the proper foot positioning, sit back like that. Put that leg out straight. Bam! There you go! perfect. Perfect positioning. Yeah. perfect Bulgarian setup. If it hurts your ankle because it would hurt my ankle, you can put pad or a yoga mat if you want. You can do Australian pull ups, which are a progression for regular pull ups that a lot of people forget about. This is an Australian pull up. yup So that's that we went through the machines, some of those machines, you can also use them in a different way. I personally wouldn't recommend getting too crazy on the machines, but just use your own best discretion. Don't be too silly. It's OK to get a little bit silly though. The cables and the free weights extremely useful especially for progressing beyond the machines. But it's perfectly okay if you just want to use machines, if that's all you're comfortable with. That's what I started on. That's what a lot of people start on Comment below. If this was helpful and if you would like to see the free weight or cable information or anything else. So thank you for watching and adios.