The Inclined chest press primarily targets the upper chest muscles, specifically the clavicular head of the pectoralis major, as well as the anterior deltoids (front shoulders) and triceps. 

Adjust the bench to a 30-45 degree angle. Sit on the bench with your feet flat on the floor.

The Flat bench chest press primarily targets the central and lower portions of the pectoralis major (the large chest muscle), as well as the anterior deltoids (front shoulders) and triceps.

Lie flat on a bench with your feet planted firmly on the floor. Your head, shoulders, and buttocks should all be in contact with the bench.

The Pec fly machine primarily targets the pectoralis major muscles, which are the large chest muscles. Additionally, it engages the anterior deltoids (front shoulders) and the serratus anterior muscles to a lesser extent.

Adjust the seat and handles of the pec fly machine to fit your body size. Sit down on the machine with your back flat against the backrest and your feet flat on the floor. Grasp the handles with your palms facing inward (toward each other) and your arms extended out to the sides.

The Cable fly machine primarily targets the pectoralis major muscles, the large chest muscles responsible for movements like pushing and hugging. Additionally, it engages the anterior deltoids (front shoulders), as well as the serratus anterior and the coracobrachialis muscles to a lesser extent.

Adjust the pulleys on the cable machine to chest height or slightly higher. Select an appropriate weight and attach the handles to the pulleys. Stand between the pulleys, grab the handles with an overhand grip, and take a step forward to create tension in the cables.

WEIGHTED SQUATS

• Quadriceps: Located on the front of your thighs, the quadriceps are the primary muscle group engaged during squats. They help in extending the knee joint.
• Glutes (Gluteus Maximus): The glutes, particularly the gluteus maximus, are heavily engaged during squats, especially as you rise from the squatting position. They help in hip extension.
• Hamstrings: While not the primary muscle group targeted by squats, the hamstrings, located on the back of the thighs, act as synergists during the movement, helping to stabilize the knee joint and aiding in hip extension
• Calves (Gastrocnemius and Soleus): The calf muscles play a supportive role during squats, particularly during the upward phase of the movement as you rise onto your toes.
• Core Muscles: Squats also engage the core muscles, including the abdominals and obliques, to stabilize the torso throughout the movement.

LUNGES

• Quadriceps: Located on the front of your thighs, the quadriceps are the primary muscle group engaged during squats. They help in extending the knee joint.
• Glutes (Gluteus Maximus): The glutes, particularly the gluteus maximus, are heavily engaged during squats, especially as you rise from the squatting position. They help in hip extension.
• Hamstrings: While not the primary muscle group targeted by squats, the hamstrings, located on the back of the thighs, act as synergists during the movement, helping to stabilize the knee joint and aiding in hip extension.
• Calves (Gastrocnemius and Soleus): The calf muscles play a supportive role during squats, particularly during the upward phase of the movement as you rise onto your toes.
• Core Muscles: Squats also engage the core muscles, including the abdominals and obliques, to stabilize the torso throughout the movement.

LEG EXTENSION

The leg extension primarily targets the quadriceps muscles, specifically the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. These muscles are responsible for extending the knee joint, which is the primary movement involved in leg extensions.

During leg extensions, as you lift the weight by extending your legs against resistance, the quadriceps engage to straighten the knee from a bent position. This action isolates and targets the quadriceps muscles, particularly the rectus femoris, which crosses both the hip and knee joints and plays a role in both hip flexion and knee extension.

While leg extensions predominantly focus on the quadriceps, other muscles also play a supportive role in stabilizing the body during the movement, including the stabilizing muscles around the knee joint and the core muscles for maintaining proper posture. However, the primary emphasis of leg extensions is on isolating and strengthening the quadriceps muscles.

LEG CURLS

Leg curls primarily target the hamstring muscles, particularly the biceps femoris, semitendinosus, and semimembranosus. These muscles are located on the back of the thigh and are responsible for flexing the knee joint and extending the hip joint.

During leg curls, as you lift the weight by flexing your knees against resistance, the hamstring muscles contract concentrically to bend the knee and bring the heel towards the buttocks. This action isolates and targets the hamstring muscles, particularly the biceps femoris, which is the primary muscle engaged during leg curls.

Additionally, the leg curl exercise also engages the gastrocnemius and soleus muscles of the calf to a lesser extent, as they assist in plantar flexion of the ankle to stabilize the lower leg during the movement. However, the primary focus of leg curls is on strengthening the hamstring muscles.