Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
So you've found yourself at Planet Fitness, ready to kickstart your fitness journey. At $10 a month, it's incredibly affordable, but while it may offer a budget-friendly membership, you might wonder how to make the most of the gym's equipment to get healthier and build a well-rounded physique.
Instead of aimlessly walking around and trying out machines, let me give you an in-depth guide to the best Planet Fitness machines for every muscle group to help you get started.
Table of Contents
- Intro
- Planet Fitness Cardio Machines
- Planet Fitness Arm, Shoulder, Back, & Chest Machines
- Planet Fitness Hip, Glute, Ab, & Leg Machines
- Outro
(All image credit to original owners)
Planet Fitness Cardio Machines
Cardiovascular exercise is crucial for boosting heart health and stamina and torching those extra calories! At Planet Fitness, you'll find a range of cardio machines that cater to all tastes and fitness levels.
Whether you're a speed demon on the treadmill, a stair-climbing champion, or prefer the smooth glide of an elliptical, there's something here to make your heart race (in a good way!)
Stairclimbers
Want to climb Mount Everest without having to deal with the cold? Stairclimbers are a great alternative because they can simulate the feeling of climbing stairs while also making them incredible for targeting your lower body muscles—quads, hamstrings, calves, and glutes will thank you later!
One of the best tips I can give you for using the stair climber is that the number of steps you take at a time will affect which muscles are engaged more. Climbing one step at a time will work more on the front of the legs, whereas climbing two steps at a time hits the back of the legs.
Next time you use a stairclimber, try alternating between one and two steps while increasing the speed to challenge your lower body and increase your heart rate.
Treadmills
A main staple of any gym's cardio section, treadmills allow you to hit the ground running (literally!) with Planet Fitness's lineup of machines. These machines offer a cardio session like any other treadmill, allowing you to control your speed, incline, and workout duration.
So, whether you like walking, running, or spicing things up with interval training, you can use them year-round without inclement weather and traffic risks. To get the most out of treadmills for your cardio, I recommend doing interval training, where you switch between walking, jogging, and sprinting to keep your body guessing and maximize your calories burned!
Stationary and Recumbent Bikes
Need something low-impact and improves heart health? Then pedal your way over to the stationary and recumbent bikes. A stationary bike is like the treadmill because you don't have to worry about outside issues like weather and traffic.
Besides its heart-health benefits, it is also great for slimming down the physique and blowing some steam off after a rough day at work. Adjust the resistance to dial the intensity and focus on those leg muscles with smooth, consistent pedaling.
Ellipticals
Why choose between running, cycling, or stair-stepping when you can kind of have it all with ellipticals? These are some of my favorite machines because they blend different movements seamlessly, giving you a full-body workout without additional joint strain.
Ellipticals offer many advantages. They provide a comprehensive full-body workout that simultaneously engages the upper and lower body. An elliptical can enhance balance and mobility, making it an excellent option for anyone recovering from specific injuries.
Don't be one of those people who hop on and do nothing with their arms; grab the handles to engage your upper body. I would also recommend switching things up with the pedal direction to target other muscle groups.
Rower
You don't have to go down to the local river with a rowboat to get the benefits of rowing. You can use it in multiple ways, the best being as part of your warm-up since it helps to loosen up the majority of your body and gets the blood moving.
Another way you can use it is as a cool-down or finishing exercise for your workout. Rowing is an excellent option for cardio lovers who want something other than the normal options, like the treadmill or elliptical.
Even sprinters can benefit from mixing rowing into their workouts. Rowing can make them more explosive without putting the same stress on their joints.
ARC Trainers
Not all Planet Fitnesses have these unique machines anymore, which is unfortunate because they are incredible for engaging your glutes, quads, hamstrings, and calves with every stride. So if your Planet Fitness still has them, then you're lucky!
The patented arc pattern creates less stress on the knee joint, allowing a higher muscle training effect with less work. Experiment with different resistance levels, inclines, and stride lengths to challenge yourself.
When using any of these cardio machines, especially if you're just starting to go to the gym, aim for at least 150 minutes of moderate-intensity cardio per week to maximize cardiovascular benefits. To avoid getting bored and falling off your health journey, switch it up occasionally and use different machines to avoid adaptation and plateauing.
Planet Fitness Arm, Shoulder, Back, & Chest Machines
Planet Fitness offers an impressive lineup of machines for isolating and strengthening muscle groups. So, who needs a ton of free weights when you have the variety of machines that Planet Fitness offers?
Whether you're targeting your arms, shoulders, back, or chest, these machines, when used correctly, can help you achieve some incredible results and build a stronger, more defined upper body. So, let's explore some of the most common upper body machines that you'll see in your local Planet Fitness.
Bicep Curl Station
When not using free weights, the bicep curl station isolates and strengthens the upper arm (biceps). It is also one of the only machines that moves the upper arm away from the torso without adding additional strain on the shoulders.
To get the most out of this machine, focus on controlled movements without any wild swinging, and don't ego lift by using too much weight. Focus on getting a good squeeze through the muscle and training lighter to watch your biceps grow.
Chest Press
The machine chest press is probably one of this list's most popular and easy-to-learn machines. It allows you to work on developing your chest, triceps, shoulders, and lats with heavier weights without the added risks of injury.
Adjust the seat and grip positions to hit different parts of the chest, and avoid bringing your elbows too far back, which can put too much pressure on your shoulders.
Low Row Machine
Like the rowing machine you would use for cardio, you engage your back and biceps by pulling weights toward you in a similar motion. The biggest difference is that with a low-row machine, focus on challenging yourself with the weights instead of doing as many as possible.
To fully engage the muscle in your back and biceps, squeeze those shoulder blades together like you're hugging the gains.
Lower Back Extension
Typically, I recommend deadlifts or other forms of free weights to work the lower back. Unfortunately, Planet Fitness tends to lack in this department.
Why is that important? Lower back strength is essential to the musculature of your entire body. These muscle groups are pivotal for walking, jumping, and picking stuff up off the floor.
If you can learn to use it correctly, the lower back extension is probably the next best way to target those lower back muscles and boost your core stability. As cool as it is, don't try to ego lift the entire stack. Focus on slow and controlled movements to isolate the lower back muscles.
Shoulder Press
The shoulder press machine is excellent for building strong deltoids for beginners and seasoned gym heads. Unlike most shoulder press variations, the machine isolates the muscles in your shoulders using a fixed movement pattern.
Making it extremely hard to do it incorrectly. If your shoulder press machine has them, experiment with using different grips to put more emphasis on different parts of the shoulder.
Also, make sure to adjust the seat correctly. When the seat is too low, or the handles are too high, you increase the risk of straining your shoulder muscles to overcompensate for this.
Lateral Raise Machine
One of the best ways to target the lateral (side) head of the deltoid muscles in the shoulder is to do lateral raises. While using free weights for this movement is excellent, I prefer using the machine, as it helps stabilize the range of motion and makes it easier to isolate the muscles.
You can't cheat the machine either, whereas, with free weights, you can accidentally engage too much of your body. Contrary to what you see online, you don't have to raise your arms as high as possible to get a good range of motion with this machine; instead, focus on going to about 90 degrees to see the full benefits.
Incline Press
While similar to the bench press machine, it varies a little because it focuses on the upper portion of the pectoral muscles while offering more stability than the free-weight alternatives. For most people, if I had to choose between the bench machine and the incline, I would suggest using the incline as it offers a longer range of motion and creates more time under tension on the muscles.
Cable Tower Machine
This is probably the most multipurpose machine on this list since you can technically exercise every muscle in your body depending on the cable angle and the attachments. A cable tower machine is also great for balancing muscle imbalances, improving the mind-muscle connection, and performing therapy-style movements for injured muscles.
Unlike machines, cable tower machines offer a movement that is typically safer and easier than free weights but still can work on some stabilizing muscles. A cable tower machine typically has various attachments for various exercises targeting different muscle groups.
The most common attachments you might find are a straight bar, rope, D-handle, V-bar, ankle strap, and EZ curl bar.
Triceps Extension Machine
When you can't use the cable tower to work on your triceps, the next best option is the tricep extension machine. By placing the back of your arms on the pad, you lock your arms in and isolate the tricep better, making the machine an effective way of building muscle, size, and strength in the triceps.
To keep the tension on your triceps, try not to let your elbows lock completely out when pushing the handles away from you.
Lat Pull-Down Machine
This machine is one of the best ways to target the lats, the large muscles extending from the middle of the back to the sides, as well as the arms, core, and shoulder muscles. So, if one of your goals is to be able to do some pull-ups, then this machine has to be a part of your routine.
Several variations of lat pull-downs can be used to hit different back and upper body areas. The most common variation is the wide-grip lat pull-down, which involves using a wider grip on the bar, emphasizing the outer portions of the lats and the upper back and shoulders muscles.
Another variation is the close-grip lat pull-down, which involves using a grip that is roughly shoulder-width apart. This variation targets the inner portions of the lats, as well as the biceps and forearms.
Pec Deck Machine
A pec deck is designed to increase chest strength and muscle mass. It is so effective that it has been ranked one of the best exercises for building chest muscles.¹
The pec deck works both your chest, primarily your pectoralis major, which is the muscle that allows you to bring your arms together and swing them out. Meanwhile, your supporting muscles, like the serratus anterior, are also activated.
Don't focus too much on the weight you use; instead, take your time and squeeze at the top of the movement to target your chest.
Planet Fitness Hip, Glute, Ab, & Leg Machines
Did you know that the legs have some of the biggest muscles in the body? It makes sense since they're used often and for many different activities.
Since the legs are the body's biggest muscle group, you can do hundreds of exercises to build your legs and choose from many exercise machines. Here are some of the machines in Planet Fitness that I'd recommend seeking out to get strong, toned legs.
Seated Leg Press
Sitting leg presses can target the quads, hamstrings, and glutes if you are uncomfortable doing free-weight squats. Dealing with lower back pain? It's not a problem since you are seated, which protects your lower back from strain.
To take full advantage of the leg press, adjust the seat so that your knees have roughly a 90-degree bend and your feet are shoulder-width apart. Your toes should point slightly outward, like a frog. Make sure your knees have a slight bend as you drive through your heels to extend your legs.
Leg Extension Machine
Leg extensions are often overlooked and underappreciated in the grand scheme of leg exercises, like squats and lunges. The leg extension machine's primary focus is the quads, and it is one of the only ways of isolating them.
You may hear some people say that this machine is bad for your knees, but it is actually really good for them! As long as you don't try to go too heavy and don't lock your knees out at the top of the movement.
Leg Curl Machine
Leg curl machines are a great addition to a lower body training program because they allow you to isolate your hamstrings and work them from angles that can be difficult to achieve using free-weight exercises.
Most Planet Fitnesses have a lying leg curl machine, but some may also have a seated leg curl.
Both are great options, with lying leg curls offering a slightly better stretch through the hamstrings.
This is a pretty simple machine that doesn't require much thought to do correctly; the only thing that I believe is worth mentioning is to make sure that your toes are pointing the same way, as it can hit the hamstring slightly differently if your feet aren't in the same position.
Smith Machine
This machine might be the best thing Planet Fitness offers besides the cable towers. With a fixed vertical barbell path and adjustable safety features, the Smith machines help you lift heavier weights and make gains with lower impact while providing many exercise options that hit all major muscle groups.
Planet Fitness doesn't typically offer equipment for barbell movements, so you will have to use the Smith machine for squats, bench presses, bent-over rows, deadlifts, and other compound movements.
Seated Calf Raise Machine
Probably the most neglected muscles in the lower body, the calves, deserve to get some love, and you don't want people thinking you have chicken legs. So, build those calf muscles on a calf raise machine.
Why is this important? Weak ankles and calves can cause issues in gait and stability during running, standing, jumping, and even squatting.
To get the most out of seated calf raises, use a good weight, avoid bouncing the weights, and get a good stretch out the bottom of the movement and a squeeze at the top.
Abductor and Adductor Machines
Whether you're a guy or a girl, I understand that this machine can be awkward to use, especially when you accidentally make eye contact with someone. However, the benefits you can see while using this machine should make you want to overcome this feeling.
Of course, having a well-shaped booty is one benefit of doing both abduction and abduction exercises for your hips. Still, there's much more to it than that, including mobility, balance, stability, and improved muscle strength.
Glute Kickback Machine
Isolate and strengthen your glutes for a sculpted posterior. The glute kickback is an isolated exercise that works all three gluteal muscles (gluteus maximus, gluteus medius, and gluteus minimus).
It is also great for strengthening your hamstrings, calves, and core since muscles help to stabilize the movement. To avoid hurting your back while using this machine, don't let your back arch try pushing the weight. Lighten the load if this happens, and brace your core.
Abdominal Crunch Machine
I believe abs are typically best worked by using free weights, a cable tower, or your body weight.
However, Planet Fitness does have a couple of ab crunch machine variations that can be just as good.
Like any ab exercise, don't let momentum take over, making the movement easier. Instead, focus on using core strength only and doing each rep under control.
Outro
Planet Fitness offers diverse machines to support your fitness goals. While traditional weightlifting options may have some limitations, you can still achieve a full-body workout and make significant progress with some dedication and intelligent training.
Explore the variety of machines available. If you need help getting started working out at Planet Fitness, check out this article, The Best Planet Fitness Workout Routine (3-5 Day Plans).
References
- “Chest Isolation Exercises: 3 Most Effective Chest Exercises.” ACE Fitness, www.acefitness.org/certifiednewsarticle/2884/ace-sponsored-research-top-3-most-effective-chest-exercises/.
Andrew Lenau
Author