HOIST home gym systems are designed to offer you as many different exercises as possible while taking up the minimum amount of space in your living room. The vertical bench is a versatile machine element that combines a weight bench, backrest and seat into one unit. HOIST manufactures several gym models, and some exercises might not be possible on all products.
Upper Body
Instead of reclining on a flat bench and doing presses and flies with free weights, sit on the HOIST ratcheting seat, brace your back against the back pad and use the pressing arm and pulley stations to do seated modifications of the same exercises. According to the HOIST Workout Manual, you can do seated bench presses, incline and decline presses, and vertical, incline and decline pectoral flies to work your chest and arms. Sit facing the back pad and brace your chest against it to work your back with seated mid rows and lat pulldowns.
Lower Body
By using the leg curl attachment, you can configure the HOIST vertical bench for lower-body exercises as well. Adjust the machine for leg extensions and leg curls. If your model comes with a foot pad, you can also do leg presses and calf raises. If your model allows you to remove or lower the seat on the vertical bench, you can use the back of the bench as a brace for assisted squats.
Abdominals
Seated on the vertical bench, use the mid pulleys to intensify ab crunches. Grasp the pulleys and hold the handles by your ears. Bend forward and use the strength of your abdominal muscles to pull your upper body toward your knees. If your model allows you to lower or remove the seat and comes with handles and arm pads, you can do vertical knee raises. Stand with your back against the back pad and brace your forearms on the arm pads, then use your abdominals to lift your knees toward your chest.
Considerations
Always consult a doctor before beginning an exercise program. Carefully read the manual that came with your HOIST home gym to ensure that you are setting up the machine properly and performing the exercises safely. Work at your fitness level and gradually increase the amount of weight you use. According to the American Council on Exercise, you should be able to complete eight to 12 repetitions of an exercise before you become fatigued. As your strength builds, increase the resistance level by 5 to 10 percent so that you can still complete only eight to 12 reps.
Posted in: Fitness