Strength Training Machines (known as STMs) are commonly available and frequently used by Soldiers as part of a gym-based reconditioning program or whenever other strength training apparatus is not available.
They provide a safe way to isolate muscles or limbs.
Paragraphs 15-3 through 15-30 list Strength Training Machines and instructions with generic guidance.
They do not have to be used in the order listed.
The Strength Training Machine Drill is conducted on strength and mobility days or in accordance with the Soldier’s DA Form 3349.
The Strength Training Machine Drill consists of the following exercises:
- Leg Press
- Leg Curl
- Lateral Raise
- Overhead Press
- Lat Pull-Down
- Seated Row
- Trunk Extension
- Triceps Extension
- Chest Press
- Trunk Flexion
The modified Strength Training Machine exercises consists of the following exercises:
- Modified Leg Press
- Modified Leg Curl
- Modified Overhead Press
- Modified Trunk Extension
- Modified Triceps Extension
- Modified Chest Press
- Modified Trunk Flexion
The Single-Arm and Single-Leg Strength Training Machine exercises consists of the following exercises:
- Single-Leg Press
- Single-Leg Curl
- Single-Arm Lateral Raise
- Single-Arm Overhead Press
- Single-Arm Lat Pull-Down
- Single-Arm Seated Row
- Single-Arm Triceps Extension
- Single-Arm Chest Press
The Straight-Arm Strength Training Machine exercises consists of the following exercises:
- Straight-Arm Lat Pull-Down
- Straight-Arm Seated Row
LEG PRESS
The Leg Press develops strength in the hip and thigh muscles.
Figure 15-1 on page 15-2 breaks down the exercise as it would be conducted by an individual Soldier:
Starting Position
● The starting position for the Leg Press is the Sitting position with the knees bent at 90 degrees and feet flat on the foot platform.
● Place the hips, low back, shoulders, and head firmly against the seat back with the eyes looking straight ahead.
● Maintain a natural arch in the lower back.
● Select the appropriate weight and ensure the pin is secure in the weight stack.
● Keep hands relaxed and placed on the handgrips.
Count
● On count 1, straighten the legs slowly until they are fully extended but not locked.
● On count 2, return to the starting position in a slow, controlled motion.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-1. STM Leg Press
MODIFIED LEG PRESS
15-4.
The modified Leg Press is performed the same as the leg press.
However, Soldiers use a smaller range of motion.
As a Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
SINGLE-LEG PRESS
The Single-Leg Press is performed much like the leg press, only one leg at a time (see figure 15-2).
The range of motion and resistance is decreased for the injured leg.
As a Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Leg Press is used to maintain a heavy resistance on the good leg, to reduce the resistance on the injured leg, or both.
Figure 15-2. STM Single-Leg Press
LEG CURL
The Leg Curl is the second exercise in the Strength Training Machine drill.
This exercise develops strength in the back of the upper leg muscles.
Figure 15-3 shows the exercise as a Soldier conducts it:
Starting Position
● The starting position for the Leg Curl is the Prone position, knees aligned with the center axis of the machine.
● Adjust the lower leg pad to contact the lower legs just above and behind the ankle, allowing the lower legs to be fully extended.
● Relax the lower legs and feet.
Position the thigh pad just above and in front of the knees.
● Place the hips, stomach, and chest firmly against the bench with the eyes looking straight down.
● Select the appropriate weight and ensure the pin is secure in the weight stack.
● Relax hands and place them on the handgrips.
Count
● On count 1, slowly pull the lower legs to the rear toward the buttocks.
● On count 2, return to the starting position by slowly lowering the lower legs.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-3. STM Leg Curl
MODIFIED LEG CURL
The modified Leg Curl is performed in the Prone position through a limited range of motion.
Soldiers with low back or hip injuries may prefer to use the seated leg curl if it is available.
A Soldier conducts the exercise doing the following:
Starting Position
● The starting position for the Leg Curl is the Prone position, knees aligned with the center axis of the machine.
● Keep the chest flat on the bench.
The legs may be extended or partially flexed.
Grab the handles of the machine.
Movement
● From the starting position, curl the legs up as far as possible without lifting your upper legs from the pad.
● Pause for a second, then return the legs slowly to the starting position.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
SINGLE-LEG CURL
The Single-Leg Curl is performed in the Prone position using only one leg at a time (see figure 15-4).
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Leg Curl is used to maintain a heavy resistance on the good leg, reduce the resistance on the injured leg, or decrease the range of motion on the injured leg.
Figure 15-4. STM Single-Leg Curl
LATERAL RAISE
The Lateral Raise develops strength in the shoulder and neck muscles.
Figure 15-5 shows the exercise as it would be conducted by an individual Soldier:
Starting Position
● The starting position for the Lateral Raise is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.
● From the starting position, stay seated with the feet firmly on the ground.
Adjust the seat so a 90-degree angle is formed between the upper and lower arms.
● Place the hips, lower back, shoulders, and head firmly against the seat back with the eyes looking straight ahead.
● Maintain a natural arch in the lower back.
● Select the appropriate weight and ensure the pin is secure in the weight stack.
Count
● On count 1, raise both arms upward until they are parallel to the ground.
● On count 2, return to the starting position.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-5. STM Lateral Raise
SINGLE-ARM LATERAL RAISE
The Single-Arm Lateral Raise is performed much like the Lateral Raise but using only one arm at a time (see figure 15-6).
The range of motion and resistance is decreased for the injured side.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Arm Lateral Raise is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.
Figure 15-6. STM Single-Arm Lateral Raise
OVERHEAD PRESS
The Overhead Press develops strength in the arm and shoulder muscles.
Figure 15-7 breaks down the exercise as it would be conducted by an individual Soldier:
Starting Position
● The starting position for the Overhead Press is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.
● From the starting position, stay seated with the feet firmly on the ground.
● Adjust the seat to achieve a 90-degree angle between the Soldier’s upper and lower arms with the shoulders directly below the handgrips.
● Place the hips, low back, and shoulders firmly against the seat back.
● Look straight ahead.
Count
● On count 1, push upward until both arms are fully extended but not locked.
● On count 2, return to the starting position.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-7. STM Overhead Press
MODIFIED OVERHEAD PRESS
The modified Overhead Press is performed the same as the Overhead Press but with a smaller range of motion.
Soldiers do not flex the elbows below 90 degrees as they lower resistance is lowered, nor will they fully straighten when the resistance is raised.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, these two factors should not be increased at the same time.
SINGLE-ARM OVERHEAD PRESS
The Single-Arm Overhead Press is performed much like the Overhead Press, using one arm at a time (see figure 15-8).
The range of motion and resistance is decreased for the injured side.
As the Soldier’s condition improves, the range of motion may gradually increase until the exercise is performed to standard.
The resistance should not be increased until the Soldier can move through the full range of motion and perform the exercise to standard.
The Single-Arm Overhead Press is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.
Figure 15-8. STM Single-Arm Overhead Press
LAT PULL-DOWN
The Lat Pull-Down is the fifth exercise in the strength training machine drill.
This exercise develops strength in the arm and back muscles.
Figure 15-9 on page 15-8 shows the exercise as a Soldier conducts it:
Starting Position
● The starting position for the Lat Pull-Down is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.
● From the starting position, select the appropriate weight and ensure the pin is secure in the weight stack.
● Sit erect and adjust the roller pad so it sits firmly against the upper thigh and hip.
● Grasp the bar with a closed, pronated grip and assume a Sitting position with the hips against the roller pad and the feet flat on the ground.
● Check the upper body is perpendicular to the floor.
Count
● On count 1, keeping the arms straight and elbows rotated out to the side and slightly flexed, simultaneously bend the elbows and pull the bar toward the shoulders until the upper arms are parallel to the ground.
● On count 2, return to the starting position by slowly extending the elbows.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-9. STM Lat Pull-Down
STRAIGHT-ARM LAT PULL-DOWN
The Straight-Arm Lat Pull-Down is performed the same as the Lat Pull-Down.
However, it uses a much smaller range of motion.
The elbows remain fully extended and the arms straight.
As with the Straight-Arm Pull exercise in Climbing Drill 1 (see paragraph 6-3), the movement has the effect of raising the head between the arms.
The chest will move up toward the bar and the shoulder blades will move together.
SINGLE-ARM LAT PULL-DOWN
The Single-Arm Lat Pull-Down is performed much like the Lat Pull-Down, using only one arm at a time (see figure 15-10).
The range of motion and resistance is decreased for the injured side.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Arm Lat Pull-Down is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.
Figure 15-10. STM Single-Arm Lat Pull-Down
SEATED ROW
The Seated Row develops strength in the arm and back muscles.
Figure 15-11 on page 15-10 shows the exercise as it would be conducted by an individual Soldier:
Starting Position
● The starting position for the Seated Row is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.
● From the starting position, stay seated with the feet firmly planted on the floor or foot supports (if using).
● Lean forward and grasp the handgrips with the hands in a neutral, closed grip.
● Sit erect so the upper body is perpendicular to the floor.
● Select the appropriate weight and ensure the pin is secure in the weight stack.
Count
● On count 1, simultaneously bend the elbows and pull the handgrips to the chest or upper abdomen while keeping the trunk rigid and the back flat.
● On count 2, return to the starting position by slowly extending the elbows.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-11. STM Seated Row
STRAIGHT-ARM SEATED ROW
The Straight-Arm Seated Row is performed the same as the Seated Row.
However, it uses a much smaller range of motion.
The elbows remain fully extended and the arms straight as the resistance is lowered or raised.
SINGLE-ARM SEATED ROW
The Single-Arm Seated Row is performed much like the Seated Row, using only one arm at a time (see figure 15-12).
The range of motion and resistance is decreased for the injured side.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Arm Seated Row is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.
Figure 15-12. STM Single-Arm Seated Row
TRUNK EXTENSION
The Trunk Extension is the seventh exercise in the Strength Training Machine drill.
This exercise develops strength in the low back muscles and supports the Deadlift exercise.
Figure 15-13 on page 15-12 shows the exercise as a Soldier conducts it:
Starting Position
● The starting position for the Trunk Extension is the Sitting position with the knees slightly bent and feet flat on the foot platform.
● From the starting position, stay seated on the machine, leaning slightly forward, with the back firmly against the padded lever arm.
● Select the appropriate weight and ensure the pin is secure in the weight stack.
● Grip the support bars using a neutral, closed grip.
● Keep the head in a neutral position with the eyes looking straight ahead.
Count
● On count 1, raise the upper body and continue extending the trunk, moving to the Supine position.
● On count 2, return to the starting position.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-13. STM Trunk Extension
MODIFIED TRUNK EXTENSION
The modified Trunk Extension should be used when a DA Form 3349 may limit the range of motion at which a Soldier can safely perform Trunk Extension exercises.
The weight load should be low and the range of motion of the movements should be within the comfort zone of the Soldier.
Gradually increase the weight load and range of motion as tolerated until the exercise can be performed to standard.
TRICEPS EXTENSION
The Triceps Extension develops strength in the triceps muscles and supports other pushing tasks found in training and combat.
Figure 15-14 breaks down the exercise as a Soldier conducts it:
Starting Position
● Select the weight and ensure the pin is secure in the weight stack.
● Conduct this exercise from the Sitting position.
Start with the feet placed firmly on the ground.
Place the hips and low back firmly against the seat back with the eyes looking straight ahead.
● Maintain an erect position, eyes looking straight ahead, grasping the bar with a closed, pronated grip.
Count
● On count 1, push downward until both arms are fully extended but not locked.
● On count 2, return to the starting position.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-14. STM Triceps Extension
MODIFIED TRICEPS EXTENSION
The modified Triceps Extension is performed the same as the triceps extension, but it uses a smaller range of motion.
The elbows will not fully flex as the resistance is lowered, nor will they fully straighten when the resistance is raised.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
SINGLE-ARM TRICEPS EXTENSION
The Single-Arm Triceps Extension is performed much like the triceps extension, using only one arm at a time (see figure 15-15).
The range of motion and resistance is decreased for the injured side.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The single arm triceps extension is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.
Figure 15-15. STM Single-Arm Triceps Extension
CHEST PRESS
The Chest Press develops strength in the arms, shoulders, and chest muscles.
Figure 15-16 on page 15-14 breaks down the exercise as a Soldier conducts it:
Starting Position
● The starting position for the Chest Press is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.
● From the starting position, stay seated with the feet firmly on the ground.
Adjust the seat so a 90-degree angle is formed between the upper and lower arms with the shoulders directly below the handgrips.
● Place the hips, low back, shoulders, and head firmly against the seat back with the eyes looking straight ahead.
● Maintain a natural arch in the lower back.
● Select the appropriate weight and ensure the pin is secure in the weight stack.
Count
● On count 1, push upward until the arms are fully extended but not locked.
● On count 2, return to the starting position.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Figure 15-16. STM Chest Press
MODIFIED CHEST PRESS
The modified Chest Press is performed the same as the chest press, but it uses a much smaller range of motion.
The elbows will not flex below 90 degrees as the resistance is lowered, nor will they fully straighten when the resistance is raised.
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
SINGLE-ARM CHEST PRESS
The Single-Arm Chest Press is performed in the same way as the Chest Press, using only one arm at a time (see figure 15-17).
The range of motion and resistance is decreased for the injured side.
The Single-Arm Chest Press is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.
Figure 15-17. STM Single-Arm Chest Press
TRUNK FLEXION
The Trunk Flexion is the tenth exercise in the strength training machine drill.
This exercise develops strength in the abdominal muscles.
Figure 15-18 on page 15-16 shows the exercise as a Soldier conducts it:
Starting Position
● The starting position for the Trunk Flexion is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.
● From the starting position, stay seated with the feet firmly on the ground.
● Select the appropriate weight and ensure the pin is secure in the weight stack.
● Keep the elbows shoulder-width apart and bent at 90 degrees, with hands in a closed grip.
● Place the hips and low back firmly against the seat back with the eyes looking straight ahead.
Count
● On count 1, bend forward, flexing the trunk and bringing the chest to the thighs.
● On count 2, return to the starting position.
Figure 15-18. STM Trunk Flexion
MODIFIED TRUNK FLEXION
The modified Trunk Flexion should be used when a DA Form 3349 may limit the range of motion at which a Soldier can safely perform Trunk Flexion exercises.
The weight load should be low and the range of motion of the movements should be within the comfort zone of the Soldier.
Gradually increase the weight load and range of motion as tolerated until the exercise can be performed to standard.