7 exercises for strong bones

Vertical machine bench press: Sit on the seat, making sure that the line of the grips is just below the chest. The bar should be an inch above the chest. Grasp the handles with an overhand grip and make sure the feet are flat on the ground. Push the lever arm straight out until your elbows are straight. Return to the starting position to complete one repetition.

Front lat pull-down: Use a locked grip (thumb around the bar) and grasp the cable bar with a wide grip. Sit with your thighs under machine support. Proceed to pull down the bar to the upper chest. Return to starting position to complete the repetition.

Horizontal leg press: Lie flat on the sled with shoulders against the pad. Place the feet on the platform, making sure they are securely on the base plate. Extend the hips and knees. Flex the hips and knees until they are just short of complete flexion and return to the starting position to complete repetition. Keep the feet flat on the platform and do not lock the knees. Use a full range of motion; keep your knees in the same direction as your feet.

Leg curl: Lying face down, grab the support handles in the front of the machine with the heels just beyond the edge of the lever pads. Lift the lever arm by flexing your knees until they are straight. Return to the starting position to complete one repetition. Keep your body on the bench and focus on moving only your legs.

Seated row machine: With your knees bent slightly and your torso leaning back slightly, grasp the handles with arms extended straight out in front of you and pull back toward your chest.

Triceps push-down: Stand in front of the high pulley station and take an overhand grasp on the bar with your elbows at your sides. Start at chest level and extend your arms down until straight and return to the starting position to complete one repetition. Position your hands above the bar prior to the push-down phase of the repetition.

Wall sit: Stand with your back facing a secure wall and your feet shoulder-width apart. The distance from the heels of your feet to the wall should equal the distance of the thigh (from the hips to the knee). Slowly lean back against the wall and continue lowering the body (flexing the knees) until your back is pressing against the wall and the legs remain in a static position not to exceed 90 degrees. Hold this position for 20 seconds (and build upward to 60-90 seconds). If a beginner, the angle of the legs might not be able to reach 90 degrees; if such is the case, lower your body to the deepest capable angle.