Last Updated on December 2, 2022 by Jeff
Few machines top home gyms like the Impex Competitor when it comes to convenience and functionality.
The Impex Competitor has multiple exercise stations that target almost every muscle in your body. It offers full body smashers in the comfort of your home, on a single machine.
In this article, we’ll guide you through the different upper body and lower body exercises you can do with your home gym.
We also have some nifty tips and tricks to get the most out of your home gym and workouts.
Upper Body Exercises
Chest Press
Perform a seated chest press using the press arm. Sit upright and hold the press arm handles with an overhand grip.
Extend your arms to push the arm handles out in front of you before bringing them back. Use your entire range of motion and keep your movements controlled.
Home gyms like the Freemotion Fitness Dual Station home gym support your full range of motion to deliver exceptional workouts.
Tips and Tricks
Multi gyms like this Impex Home Gym have complex systems of cables and pulleys.
With a chest press, the resistance is 1.1 times the weight on the carriage. 10 lbs of weight would create 11 lbs of resistance.
Pec Dec Flyes
Pec dec flyes work the upper and lower chest muscles. Use the butterfly arms on your home gym machine
Sit with your back supported and your feet flat on the ground. Place your forearms on the pads of the lever and grip the handles.
Push your forearms towards each other until they almost touch. Return to the starting position.
Tips and Tricks
Squeeze your chest muscles as you push and keep your abs engaged to get the most out of the exercise.
Lat Pulldowns
Seated lat pulldowns utilize the high pulley to sculpt the largest muscle in your back.
Lean back slightly, with your feet planted on the floor. Grip the lat bar overhead.
Pull the bar down by bending your elbows until it reaches below your chin. Straighten your arms and return to the starting position.
Those who want to challenge their lats can do wide grip pull-ups on home gyms like the Stamina power tower home gym, which has a station for pull-ups.
Tip and Tricks
If you use an underhand grip, place your hands closer to each other on the bar. For an overhand grip, your hands should be wider apart.
Lower Body Exercises
Leg Extensions
Use the leg developer for seated leg extensions to train quads.
Sit with your back against the backrest and hold the side of the seat. Tuck both legs in behind the padded bars.
Extend your legs to straighten them and bring them up, but do not lock your knees. Lower your legs back to the starting position.
Tips and Tricks
The actual resistance for leg extensions is 1.2 times the stacked weight.
If you are looking for consistent weight resistance, check out the Bio Force 22 home gym.
Cable Hip Extensions
Cable hip extensions are glute and hamstring burners. Train one leg at a time. Attach your ankle strap to the low cable.
Hold on to the machine and take one step back with the free leg. Stay upright as you extend your hip and slowly swing the leg with the ankle strap back. Bring it back down slowly.
This versatile exercise can also be done with a Bodyboss Home Gym set. It is portable, small, and uses resistance bands.
Tips and Tricks
The key is to squeeze your glutes and keep your motions controlled. You do not need to stack heavy weights here – form is the most important.