MyLiftsHow to use a Technogym leg press
Set up a Technogym Element+ seated leg press, practise controlled reps and keep a useful record of your seat setting and weights.
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Free weights, gym machines and the details worth recording. Find a clear starting point before your next set.
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How to use a Technogym chest press
Find the seat height and grip for a Technogym Element+ chest press, then record your setup and each working set.
Read guide ↗How to use a Technogym leg extension
Set the seat, shin pad and starting position on a Technogym Selection Pro leg extension, with notes that help you repeat your setup.
Read guide ↗How to use a Technogym cable machine
Understand the Technogym Dual Adjustable Pulley setup and try a controlled standing chest press, with pulley-height and attachment notes.
Read guide ↗How to use a lat pulldown machine
Set up a seated lat pulldown, use a controlled pulling motion and record your grip, machine and working sets.
Read guide ↗How to set up a Smith machine squat
Learn the Smith machine's catches and stops before squatting, then keep a consistent record of your machine, stance and load.
Read guide ↗How to use a seated leg curl machine
Position the seat and thigh pad for a seated leg curl, control the return and save the settings alongside your repetitions.
Read guide ↗Progressive overload: what to record and when to add weight
Use a repeatable workout log to progress gradually, with a practical example of adding repetitions before increasing weight.
Read guide ↗How to do a goblet squat
Learn the goblet squat setup, choose a manageable dumbbell and record the load and depth you can repeat.
Read guide ↗How to do a dumbbell Romanian deadlift
Practise the hip hinge for a dumbbell RDL, find a controlled stopping point and keep clear per-dumbbell weight records.
Read guide ↗How to set up a barbell hip thrust
Set up a stable hip thrust bench and padded barbell, practise the movement and record the complete loaded weight.
Read guide ↗How to do a seated cable row
Set up a close-grip cable row, keep the pull controlled and record the attachment and displayed stack weight.
Read guide ↗How to do a standing cable chest fly
Set up a standing cable fly with a consistent pulley height, controlled arm path and clear per-side weight notes.
Read guide ↗How to do a dumbbell bench press
Prepare a flat bench, control the dumbbells and record a clear weight convention for your chest-press sets.
Read guide ↗How to do a dumbbell lateral raise
Practise a controlled side raise, choose a useful dumbbell load and keep your elbow bend and variation consistent.
Read guide ↗How to do a seated dumbbell shoulder press
Set up a supported dumbbell shoulder press, keep the return controlled and record the bench setting and load per hand.
Read guide ↗How to do a cable face pull
Set the rope around eye height, practise a steady face pull and record the cable station and pulley setting.
Read guide ↗How to do a cable triceps pushdown
Set up a high cable for a triceps pushdown, keep the upper arms steady and record the attachment and stack weight.
Read guide ↗How to do a standing dumbbell biceps curl
Practise a steady dumbbell curl, distinguish alternating from simultaneous repetitions and keep a clear per-arm record.
Read guide ↗How to set up a Bulgarian split squat
Choose a stable rear-foot support, practise the split squat without added weight and record repetitions for each leg.
Read guide ↗How to use the Life Fitness Insignia chest press
Adjust the Insignia SS-CP seat and both arm start positions, then record a repeatable chest press session.
Read guide ↗How to use the Life Fitness Insignia Arc leg press
Learn the SS-LP Arc Leg Press seat-release setup and keep its settings separate from other Life Fitness leg presses.
Read guide ↗How to use the Life Fitness Insignia pulldown
Identify SS-PD rather than SS-PDX, learn the overhead-handle setup and track pulldown grip and resistance consistently.
Read guide ↗How to use the Hammer Strength decline chest press
Set up the plate-loaded Iso-Lateral Decline Chest Press IL-DCP, including its seatbelt and a clear per-side loading record.
Read guide ↗How to use the Hammer Strength Iso-Lateral row
Learn the IL-ROW seat and footplate setup and keep an explicit loading convention for its independent working arms.
Read guide ↗How to use the Matrix Ultra leg press
Learn the seated Ultra G7-S70 setup, distinguish it from plate-loaded Matrix presses and record your actual stack selection.
Read guide ↗How to use the Matrix Ultra chest press
Set the Ultra G7-S13 seat and back pad separately, use its foot platform and keep a clear record of stack and incremental settings.
Read guide ↗How to use the Technogym Selection Low Row
Adjust the Selection Low Row seat and chest pad independently, then track a supported row with repeatable settings.
Read guide ↗How to choose your starting weights at the gym
Use easy practice sets, controlled repetitions and a simple training note to find a workable starting load without testing a maximum.
Read guide ↗How long should you rest between sets?
Choose rest periods that support your next set, use a timer consistently and distinguish between-set rest from recovery between workouts.
Read guide ↗How to adjust gym machines and remember your settings
Check the model, distinguish seat and movement adjustments, and save a simple setup note that makes your next gym session easier.
Read guide ↗What to do in your first gym session
Plan a manageable first visit, learn a few stations, choose easy practice loads and leave with notes you can use next time.
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Find the right instructions for your equipment
Look for the model name on the machine before following a brand guide. Technogym, Life Fitness, Hammer Strength and Matrix models can have different controls. Each equipment guide names its scope and links the manufacturer's instructions.
Record the exact machine and seat setting along with your load. A number on one machine is not automatically comparable with the same number on another.
Put it into a workout
All workouts ↗Beginner gym machine workout
A simple five-machine full-body workout with two working sets per exercise, setup cues and a downloadable plan.
Preview workout ↗Upper-body machine workout
An upper-body gym plan using chest press, pulldown, row and shoulder press machines, plus cable arms.
Preview workout ↗Lower-body machine workout
A five-exercise lower-body machine plan covering leg press, leg curl, leg extension, hip abduction and calves.
Preview workout ↗Keep the plan.
Track the progress.
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