Full Upper Body Machine Workout: Chest, Arms & Triceps with Leverage Equipment
Gym | Single Workout | Beginner: 4 exercises
Looking for a simple yet effective upper body workout using only leverage machines? This structured routine targets major upper body muscles—chest, biceps, and triceps—with controlled resistance and proper form. Perfect for beginners and intermediates, each exercise is performed for 4 sets of 10 reps, keeping volume and intensity balanced for muscle growth and endurance. No supersets are included, so you'll perform each exercise independently with adequate rest in between. Focus on form, tempo, and controlled motion to maximize results from each machine-based movement.
"Lever Lying Chest Press (plate loaded)" is the foundational exercise in this workout, activating the pectoral muscles while also recruiting the anterior deltoids and triceps. The lying position on the leverage machine stabilizes the movement, allowing you to load the chest safely and effectively. Maintain a slow tempo, emphasizing the eccentric (lowering) phase for better hypertrophy.
Next, the "Lever Incline Fly" isolates the upper chest. Unlike pressing movements, the fly stretches and contracts the pectorals through a wider range of motion. Use moderate weight and focus on squeezing the chest at the top of each rep without locking the elbows.
"Lever Preacher Curl" targets the biceps brachii, primarily the short head, by eliminating momentum and locking your arms into place. The leverage machine ensures consistent tension throughout the curl, making it ideal for building peak bicep size. Control both the curl and return phases to prevent joint strain and improve muscle engagement.
Finally, the "Lever Seated Dip" strengthens the triceps, anterior shoulders, and lower chest. This machine movement mimics bodyweight dips but offers superior control. Make sure your elbows stay close to your body, and avoid locking out your elbows at the top to protect the joints while maintaining triceps engagement.
This machine-based upper body workout is ideal for those who prefer a safer, joint-friendly approach to resistance training. It's also great for hypertrophy, rehab programs, or anyone transitioning from free weights. Rest 60–90 seconds between sets and exercises, stay hydrated, and focus on muscle-mind connection to maximize gains over time.
