Using plate-loaded machines is one of the most effective ways to target and build muscle strength. These machines simulate natural movement patterns, offering versatility and resistance that individuals can adjust to suit their fitness level.
Jim McIntyre, TRUE Fitness’ Strength Product Manager, says, “Plate-loaded machines are designed to accommodate both beginners and advanced lifters alike, making them the perfect addition to any strength training regimen. All machines include a low starting weight with heavy max load opportunities.”
Incorporating strength training with a high-intensity exercise routine also increases the user’s heart rate and boosts metabolic activity, leading to more efficient calorie burn and improved cardiovascular health. Delve into the best high-intensity workouts to do with plate-loaded machines.
Squat Press
The squat press is essential for strengthening the quadriceps, hamstrings, and glutes, with some activation of the calves. The user will begin by positioning their body on the leg press machine with their back flat against the pad. Feet placement determines which leg muscles work the hardest—placing the feet higher activates the glutes and hamstrings, while lower placement targets the quadriceps.
Chest Press
Chest press exercises primarily target the pectoral muscles while engaging the anterior deltoids and triceps. A chest press machine offers a more targeted and controlled movement compared to using free weights or other equipment.
TRUE’s PLS-0100 Chest Press has five unique adjustable handles that allow the user to set a range of motion suited to their specific needs. A comfortable yet firm grip ensures stable and controlled pressing motions. Pausing at the top of each repetition enhances muscle contraction, while drop sets help users push beyond the point of failure.
Hack Squat
A plate-loaded hack squat machine reduces strain on the lower back while providing an intense workout for the quads, hamstrings, and glutes. The hack squat targets the quadriceps differently than traditional squats because it loads the weight behind the body rather than in front of it. This placement allows for a deeper squat and puts more emphasis on the quads, making it a great variation for building strength and muscle in this area.
Users will start in a squat position on the machine with their shoulders against the pads and feet shoulder-width apart. The user then extends their legs to lift the weight, always keeping their back flat against the pad.
Overhead Shoulder Press
The overhead shoulder press targets the shoulders, traps, and triceps, making it an essential exercise for building upper body strength. “Unilateral converging movements on pressing movements enhance articulation of the shoulder and ensure a full range of motion to maximize muscle recruitment,” says McIntyre.
Users must adjust the seat before exercising so that the handles align with the tops of their shoulders, keeping their back pressed firmly against the support pad. Once they sit down, they’ll push the handles up and continue until their arms fully extend.
Leg Extensions
Leg extensions on a plate-loaded machine are another excellent isolation exercise designed to target the quadriceps, strengthening and defining the muscle group on the front of the thigh. Unlike compound exercises, such as squats, leg extensions focus solely on the quads without engaging other muscles, making them ideal for precision training.
Members should sit on the machine with their backs pressed against the seat and their shins positioned under the padded bar. Starting with knees bent, the user extends their legs fully to lift the weight, pausing briefly at the top for peak contraction before lowering back down with control. This technique ensures maximum effectiveness while protecting the knees and maintaining proper form.
Seated Row
Seated rows are another high-intensity workout to do with plate-loaded machines that helps members develop their lats, rhomboids, traps, and biceps. During the workout, the user will attach their desired weight to the seat and then grab the handles with an overhand grip. With their back straight and feet firmly planted on the footrests, they will pull the handles toward their torso while keeping their elbows close to their sides.
Incline Chest Press
The incline chest press machine primarily targets the upper chest, as well as the shoulders and triceps. This high-intensity weight workout is perfect because users can push heavier loads safely while maintaining proper form, ensuring maximum engagement of the upper pectorals. The adjustable incline angle and controlled range of motion allow for targeted muscle activation, making it ideal for building strength and definition in the upper body.
Users should adjust the seat before using this machine, so the handles align with shoulder height, ensuring proper positioning for the exercise. With the back firmly supported against the pad, users push the handles upward in a controlled motion, fully extending the arms without locking the elbows.
Glute Bridge/Hip Thrust
The glute bridge or hip thrust machine provides an excellent opportunity to build glutes while engaging the hamstrings and lower back. Users should start by positioning their shoulders against the pad and planting their feet on the platform. Drive through the heels to lift the plate, fully extending the hips and squeezing the glutes at the top. Slowly return the weight to engage the muscles throughout the movement.
Pro Tip
Individuals can intensify the exercise by holding the peak contraction for a few seconds at the end of each repetition.
Full-Body Workouts
Machines, such as the Total Body Press and Glute Press, provide users an intense full-body workout with the benefits of a machine, including structured movement patterns, proper anatomical positioning, and support during all facets of the movement. This results in higher calorie expenditure and an increase in full-body strength and power.
Tips for Buying Equipment
Buying the right equipment ensures users get the most out of your facility when it comes to encouraging high-intensity workouts with plate-loaded machines. Some of the top things to look for in workout machines include the following.
Buy a Variety of Machines
You should have machines to work all the main muscle groups so people can get a well-rounded workout. Consider purchasing more machines that target the lower-body muscles if you have space and want to encourage higher-intensity exercise. The largest muscle groups are in the legs, and working them increases the heart rate and burns calories.
Look for Quality and Durability
Investing in high-quality machines is important for your equipment’s longevity. TRUE Fitness’ Palladium Series Plate Loaded gym equipment combines modern styling and heavy-duty commercial construction with easy entry/exit designs and precise biomechanics.
Contact TRUE
Plate-loaded machines deliver high-intensity workouts that build strength, endurance, and confidence for gym members of all fitness levels. TRUE Fitness offers a variety of commercial plate-loaded gym equipment for your fitness center. Invest in durable, user-friendly equipment that enhances your facility’s appeal and provides a superior workout experience. Contact our team today to learn more or to place your order and elevate your gym’s potential!