Exercises · Equipment · Updated 19 October 2026

Gym machines

Gym machines guide the range of motion, so they are easy to learn and safe to train alone, even to failure. This page lists the most common gym machines by name and muscle group: leg press, Smith machine, leg curl and leg extension machines, chest press, rowing machine and many more.

Most logged: Leg Press

Exercises: 66 exercise pages
Muscle groups: Quadriceps, Back, Chest
Most logged exercise: Leg Press

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Machines or free weights

Muscle grows just as well on machines as with free weights, as long as sets get close to failure. The advantage of a machine is that balance does not limit you, so you can focus on the target muscle and push a set harder safely. Free weights also develop balance and coordination.

Machines are designed for an average-sized person, so adjust the seat, backrest and foot plate before your first set. The moving joint should line up with the machine's pivot point, for example the knee in a leg extension machine.

Most-logged gym machines among SisuLift users

The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.

How to train with machines

A beginner's machine circuit could be a leg press, leg curl, chest press, lat pulldown or seated row and a machine shoulder press. Machine weight increments are often large, so add reps first and increase the weight when every set reaches the top of the range.

Example workout from the most-logged exercises

A full-body workout with one piece of equipment: the most-logged exercise for each muscle group. Sets, reps and rest are the same ones SisuLift uses for a general fitness goal.

Exercise	Sets	Reps	Rest
Leg Press	3–4	8–12	3 min
Chest Press Machine	3–4	8–12	2.5 min
Lever Seated Shoulder Press	3–4	8–12	2.5 min
Lever Seated Leg Curl	3	10–15	1.5 min
Lever Seated Crunch	3	10–15	1.5 min

Done twice a week, this adds up to 30–36 sets per week. The rep ranges are those for general fitness and fat loss.

Ready-made program: Beginner gym program

Main exercises and their variations

These exercises have their own page with variations, sets and reps and the most common questions in one place.

All gym machines (66)

Every exercise with a guide page in the exercise library, grouped by muscle group. The muscle group heading takes you to all of its exercises.

Back11 exercises

Chest7 exercises

Hamstrings5 exercises

Abs5 exercises

Shoulders5 exercises

Calves4 exercises

Glutes4 exercises

Frequently asked

Are gym machines as good as free weights?

For muscle growth they are. In studies, training with machines and free weights has built similar muscle. Free weights develop more balance and coordination, and machines are easier to learn. The best program often uses both.

What is a Smith machine?

A Smith machine is a bar fixed to rails that only moves up and down. You can do squats, bench presses, incline presses and lunges in it without a spotter, because the bar can be locked onto hooks at any point. The weight of the Smith bar varies by machine, and on some a counterweight makes it lighter.

Which gym machines are best for beginners?

A good first circuit is the leg press, leg curl, chest press, lat pulldown, rowing machine and ab machine. They cover the whole body, and the range of motion is guided. The most-logged machine exercise among SisuLift users is Leg Press.

What machines does a gym have?

The most common are the leg press, leg extension, leg curl, adductor and abductor machines, calf machine, Smith machine, chest press, pec deck, shoulder press, lat pulldown, seated cable row, rowing machine and ab machine. Below they are listed by muscle group, and each has a guide page with an animation.

How do you adjust a gym machine?