How to set up a gym machine

Teach: How to set up a gym machine

What to say

Set up a weight machine for your own body before every set: adjust the seat so the joint that moves lines up with the machine's pivot, usually marked with a colored dot, set the pads snug against your legs or chest, and choose the starting position so the range feels comfortable. Put the pin fully into the weight stack, start light, and move slowly without letting the plates slam.

What to show, in order

1. Read the diagram on the machine to see which muscle it works and how to sit.
2. Adjust the seat height so the joint that moves, such as the knee or shoulder, lines up with the machine's pivot point.
3. Set the back pad and leg or chest pads so they sit snugly without pinching.
4. Set the range of motion lever, if there is one, so the start position feels comfortable.
5. Push the weight pin all the way into the stack and check it is locked.
6. Start light and move slowly in both directions, lowering without letting the plates touch until the set is done.
7. Wipe the machine and put the pin back at a light setting when you finish.

When to stop and call a professional

• You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
• You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
• A machine causes pain in a joint at every setting: stop using it and ask a clinician or a qualified trainer for a different option.

The check question

Ask: What should line up with the machine's pivot point? Answer: The joint that moves

From EveryManSkills. General information, not professional advice.