The 10 best strength training exercises with machines

Especially when you start training again after the season break, strength training should be at the top of the list. In this article you will find the 10 best exercises for strength training that are as effective as possible and well suited for triathletes. Each exercise shows which muscle group is trained, how it helps you in the triathlon and what you have to pay attention to.

Basic implementation instructions:

When training with equipment, you should first get an introduction. If you are a bit more experienced, you should still check your execution yourself. Your joints should always correspond to the axes of rotation of the equipment and all movements should always be carried out slowly and without momentum. The core muscles should also be tensed throughout for stabilization and forced breathing should be avoided by breathing correctly (inhale during the strenuous part and exhale when returning to the starting position). The number of repetitions and weights should be selected depending on the desired training effect.

Exercise 1 - Hip Adduction

Muscle group: Adductors of the legs

These muscles are among the weaker muscles in the thigh area. Strengthening these is all the more important because they support a clean step on the bike and are responsible for stable running.

Important: Use a step-in aid, position the padding slightly above the knee joints and keep your back in contact with the backrest throughout the movement.

Exercise 2 - Seated Knee Extension

Muscle group: Leg extensors (quadriceps femoris muscle)

By training these muscles, you'll gain more strength for hilly bike rides and an overall, more powerful kick.

Important: note the position of the knee joint in relation to the device, stabilization is achieved by gently pulling on the handles and avoiding overstretching the knee joint.

Exercise 3 - lying squats

Muscle group: leg flexor muscles (including M. biceps femoris)

In this exercise, the counter-muscles to the previous exercise are activated. The hamstrings contribute to hip extension, and the hamstrings enhance an effective running motion.

Important: Position the cushions directly above the ankle, maintain body contact with the lying surface and avoid a hollow back. Slightly flex your toes and avoid hyperextending the knee joint.

Exercise 4 - Leg Press

Muscle group: complete leg muscles

No muscle is left out during this exercise, which is why your leg strength for running and cycling will be improved accordingly.

Important: Place your feet hip-width apart and parallel or turned slightly outwards on the plate. Avoid full extension of knee joints and bring knees into line between feet and hips.

Exercise 5 - Butterfly

Muscle group: chest muscles (m. pectoralis major)

These muscles are involved in extending and retracting the arm and in internal rotation. Because of this, they are essential to the swimming motion and training improves the effectiveness of the front crawl.

Important: Use an entry aid and position your upper arms at about shoulder height. The arms are only brought back until they form a line with the shoulder axis.

Exercise 6 - Shoulder Abduction

Muscle group: Shoulder muscles (M. deltoideus)

This muscle spans the entire shoulder joint, gives it support and is involved in all movements of the shoulder. Therefore, the training is essential for a powerful Kraulzug.

Important: Position your shoulder joints correctly to the device and only guide the pads to maximum shoulder height. Also, keep your shoulders in a neutral position (don't pull them up) and don't overdo the weight.

Exercise 7 - rowing

Muscle group: Upper back muscles

Rowing engages a variety of muscles and is a good balance exercise for maintaining aerodynamic posture on a road bike. Important: Stabilize the upper body on the chest pad and choose a grip position slightly below shoulder height. Keep your back straight and avoid compensating movements in the lumbar and cervical spine.

Exercise 8 - Dips

Muscle group: Arm extensor (M. Triceps brachii)

Doing dips improves the effectiveness of your arms in freestyle swimming.

Important: In the starting position, keep your hands slightly below your shoulders and spread your elbows slightly backwards/outwards. Wrists remain stable and elbows are not fully extended or hyperextended.

Exercise 9 - bicep curls

Muscle group: arm flexors (including M. biceps brachii)

If you have trouble getting your elbows “under water” during the stroke, this exercise is good for you because it gives you the strength to bend your elbows as early as possible when doing the crawl.

Important: Again, pay attention to the correct position of the elbow joints in relation to the axis of rotation of the device and place your upper arms parallel on the surface. The wrists always remain in extension of the forearm and the upper arms should be bent by at least 90°. Again, don't hunch your shoulders and don't hyperextend your elbows.

Exercise 10 - Lat pulldown

Muscle group: Upper back muscles (including M. Latissimus dorsi)

This exercise will give you stability in all disciplines. Your arm pull during freestyle swimming is also improved and powerful exhalation is supported.

Important: When performing this exercise, tighten your core muscles and keep your back straight. The bar should be gripped slightly more than shoulder width and the line of sight should be forward. Again, keep your shoulders neutral and don't pull them up.