How to Use the RitKeep PMAX 4750 for Full-Body Home Workouts

August 16, 2025
Posted by RitKeep Fitness

If you're looking for a single piece of equipment that delivers complete full body strength training at home, the RitKeep PMAX 4750 is your all-in-one solution. Designed for serious home gym enthusiasts, this powerhouse machine supports effective workouts for every major muscle group—including legs, glutes, chest, shoulders, arms, and back. Whether you're a beginner building foundational strength or an experienced lifter aiming to push your limits, the PMAX 4750 offers unmatched versatility, safety, and performance. In this guide, you'll learn how to use the PMAX 4750 to unlock its full potential and optimize your home gym workout routine.

Build Powerful Legs with the PMAX 4750

Vertical Leg Press

One of the most unique and effective lower body exercises on the PMAX 4750 is the vertical leg press. Unlike the more common angled leg press, this variation loads your legs with the full weight on the bar—making it highly efficient for building strength. Start with lighter weights to get used to the feel, and always set the safety stops just below your range of motion to ensure safe solo training.

Lie flat on the bench beneath the Smith bar, with your feet placed firmly on the vertical footplate.
Unlock the bar by rotating your feet outward using the built-in mechanism.
Lower the weight slowly toward your chest while keeping control of the movement.
Press back up through your heels to the starting position.

Smith Machine Squat

The smith machine squat on the RitKeep PMAX 4750 offers a more controlled and safer alternative to free weight squats, especially for those training alone at home. With its fixed vertical bar path and built-in safety catches, this movement is ideal for targeting the quads, glutes, and hamstrings while minimizing balance concerns, making it a great choice for home gym users working without a spotter.

Step under the smith bar and position it across your upper traps or slightly lower for a high- or low-bar position.
Use a grip similar to your bench press width, press up to lift it off the hooks, then rotate your wrists to unlock the bar.
Set your feet based on your training focus:
- Feet directly under the bar emphasize the quads.
- Feet slightly in front of the bar emphasize the glutes and hamstrings.
Lower into a squat as deep as comfortable, keeping knees in line with toes.
Push back up to standing.
After completing your reps, rotate your wrists again to lock the bar securely onto the hooks.

Reverse Lunge

The reverse lunge on the RitKeep PMAX 4750 is a great single leg exercise. Unlike squats, this movement focuses on one leg at a time, helping to improve muscular balance and unilateral strength—an essential element of functional lower body training. This exercise not only develops leg strength but also engages stabilizing muscles like the gluteus medius, making it a key addition to your home leg workout routine.

Start by loading the Smith machine with about half the weight you'd use for your squats.
Unrack the bar and step one leg back into a staggered stance—the front leg does most of the work.
Lower your body by bending both knees, aiming to lightly touch the back knee to the floor.
Keep the majority of your weight on the heel of the front foot as you return to standing.
Complete 10 reps on one leg, then switch. Always begin with the weaker leg first, and match the same number of reps on the stronger side.
Maintain alignment in your front leg: your hip, knee, and toe should stay stacked and not cave inward.

Calf Raises

One of the best calf exercises you can do at home using the RitKeep PMAX 4750 is the smith machine calf raise. This move targets both the gastrocnemius and soleus muscles, helping you build lower leg strength and definition. And aim for 15 to 25 repetitions, as calves are endurance-based muscles that respond well to higher rep ranges.

Position yourself under the smith machine bar as if setting up for a squat.
Place the balls of your feet on sturdy weight plates or blocks to allow your heels to drop below toe level.
Unrack the bar and slowly lower your heels down to feel a full stretch in your calves.
Press up as high as possible onto your toes, then lower back down with control.
Focus on a full range of motion—up fast, down slow—for maximum muscle engagement.

Standing Leg Curl

The standing leg curl is a great isolation exercise to target your hamstrings, and it can be easily performed on the RitKeep PMAX 4750 using the cable pulley system. And it is a solid addition to any home hamstring workout routine. Make sure to control the motion and avoid swinging for maximum muscle engagement.

Attach a single ankle strap to the low pulley cable.
Step one foot through the strap and clip it around your ankle securely.
Stand tall and hold onto the frame for balance.
Keep your thighs aligned and bend your working leg at the knee, curling your heel toward your glutes.
Slowly lower the weight back down and repeat for 10–15 reps before switching legs.

Chest and Shoulder Exercises You Can Do with the PMAX 4750

Chest Press

The Jammer arm chest press on the RitKeep PMAX 4750 offers a powerful way to target your chest, shoulders, and triceps with a machine-style push movement. This setup mimics the feel of a commercial chest press while integrating the stability and control of plate-loaded resistance. For more intensity, the standing variation can be used to engage more core and stabilizer muscles.

Attach the jammer arms to the frame and load equal weight plates on each side. Position an adjustable bench behind the arms with the back support set upright or slightly inclined.
Sit down and place your feet firmly on the ground or behind the base plate to prevent the bench from sliding backward during pressing.
Grab the handles firmly with your hands at chest level. Brace your core and keep your shoulders retracted against the bench.
Drive the handles forward and slightly upward in a controlled motion until your arms are nearly extended.
Slowly bring the handles back to the starting position, maintaining tension in the chest muscles.

Smith Machine Bench Press

The smith machine bench press on the RitKeep PMAX 4750 is a powerful and safe option for building chest strength at home. Thanks to its guided vertical path and safety catches, it's ideal for solo training and allows lifters to focus on controlled, efficient movements without a spotter. By adjusting the bench angle, you can seamlessly switch between flat bench press, incline bench press, and overhead shoulder press, targeting different muscle groups with precision.

Position your bench so that your nipple line is directly under the bar.
Lie flat on the bench and grip the bar slightly wider than shoulder width.
Press the bar up and rotate your wrists to unlock it from the safety hooks.
Lower the bar slowly to your chest under control.
Press the bar back up to full extension.
Repeat for 6–10 reps, then rotate the bar to lock it back in.

Cable Shoulder Press

The cable shoulder press on the RitKeep PMAX 4750 is a great alternative to barbell or dumbbell presses, offering smooth resistance and joint-friendly mechanics. This exercise targets the deltoid muscles, especially the anterior and medial heads, while reducing the risk of facial contact or awkward bar paths—perfect for home gym shoulder training.

Set both pulleys to the lowest position on the dual cable system.
Attach the single handles and bring them up to shoulder height, palms facing forward.
Take a staggered stance for better core stability.
Press both handles upward and slightly inward overhead, keeping elbows slightly bent at the top.
Slowly lower the handles back to shoulder level under control.
Perform 8–12 repetitions, focusing on a steady pace and controlled form.

Leg Machine

Olympic Barbell

Olympic Weight plates

Weight Bench

Lat Pulldown Bar Set

Rubber Gym Mats

Cable Lateral/Front Raises

Cable lateral raises on the PMAX 4750 home gym are an excellent way to isolate the lateral deltoid, helping you build broader, more defined shoulders. With adjustable dual pulleys set at the lowest position, this exercise allows constant tension throughout the movement—something traditional dumbbell raises can't offer.

Set the pulleys at the bottom position and attach single handles.
Stand between the pulleys, step slightly forward to create tension at the starting point.
With a slight bend in your elbows, raise your arms out to the sides until they reach shoulder height.
Lower slowly with control and repeat for 10–12 reps.
Focus on keeping your arms moving in a wide arc, avoiding swinging or momentum.

For front deltoid activation, simply rotate your grip into a thumbs-up or palm-down position and raise your arms forward instead of to the sides. This front raises movement helps develop the anterior head of the deltoid, adding size and strength to the front of your shoulders.

Cable Chest Flies

Cable chest flies on the RitKeep PMAX 4750 offer a versatile and effective way to isolate your pectoral muscles using constant tension from the dual pulley system. By adjusting the pulley height, you can target different areas of the chest: incline flies focus on the upper chest, while flat and decline flies emphasize the middle and lower chest fibers respectively.

Set both pulleys to the lowest position on the machine.
Step forward until there's light tension in the cables at your starting position.
Hold one handle in each hand with arms extended slightly behind your hips.
With a slight bend in the elbows, bring the handles upward in a sweeping arc motion until your hands meet just above eye level.
Squeeze your chest at the top, then slowly lower back to the starting position with control.

Cable chest flies are ideal for hypertrophy, and using multiple angles allows you to sculpt a fuller, more defined chest from top to bottom.

For flat chest flies, raise the pulleys to chest height and perform the same sweeping motion straight in front of your body.
For decline cable flies, set the pulleys high and pull downward to target the lower chest fibers.

Sculpt Your Arms with Targeted Biceps and Triceps Exercises

Smith Machine Close-Grip Bench Press

The smith machine close grip bench press is a powerful triceps-focused exercise that provides added stability and safety for solo home workouts. Performed on the RitKeep PMAX 4750, it allows you to isolate your triceps while minimizing chest and shoulder involvement—ideal for building upper-arm strength in your home gym.

Lie on the bench so that your chest (around nipple line) is directly under the smith machine bar. Set the safety stops just below your expected bottom position for added protection.
Take a narrow grip on the powerlifting bar. Press the bar up and rotate your wrists to unlock it from the hooks.
Slowly lower the bar straight down toward your lower chest, keeping your elbows tight to your sides throughout the movement.
Press the bar back up in a straight line, extending your elbows fully at the top. Avoid letting your elbows flare out.
Perform 8–10 controlled repetitions. Re-rack the bar by rotating your wrists to lock it in place.

Biceps Curl

The barbell biceps curl is a classic arm exercise that targets the biceps brachii, helping you build size and strength in your upper arms. Using the Olympic barbell on the RitKeep PMAX 4750, you can perform this movement with strict form and controlled tempo. This foundational biceps exercise promotes muscle hypertrophy, improves arm aesthetics, and pairs well with cable curls or dumbbell variations for a complete arm day workout.

Let your arms hang naturally at your sides with your palms facing forward.
Grasp the barbell with an underhand grip, keeping your hands about shoulder-width apart.
Lift the barbell up to your waist first, ensuring your wrists stay neutral.
From there, curl the barbell upward toward your shoulders while keeping your elbows pinned tightly to your sides.
Pause briefly at the top, then lower the barbell slowly back to the starting position.
From a side view, ensure your elbows stay still—don't let them drift forward or backward during the curl.

Triceps Dips

The dip station on the RitKeep PMAX 4750 is a versatile and highly effective attachment for developing upper body strength. This same attachment also supports knee raise exercises, making it a versatile station for both arm and core training in your home gym.

Grip the dip handles firmly and lift your body into the starting position with your arms fully extended.
Keep your elbows tucked in close to your body to emphasize triceps activation.
Lower yourself down until your elbows form about a 90-degree angle, then press back up to the starting position.
Maintain a vertical torso to keep the focus on your triceps rather than shifting tension to the chest.

Cable Triceps Pushdowns

The cable triceps pushdown is a highly effective isolation exercise for building triceps strength and definition. On the RitKeep PMAX 4750, this movement can be performed using either a straight bar attachment or the included dual cable handles. The latter allows for a more natural wrist position and greater range of motion at the bottom of the press, leading to enhanced triceps activation.

Attach either a straight bar or both pulley handles to the high cable station on the PMAX 4750.
Stand facing the machine and grip the bar or handles with an overhand grip (palms down).
Position your elbows close to your sides and keep them fixed throughout the movement.
Press the handles or bar downward by extending your elbows, fully straightening your arms at the bottom.
Slowly return to a 90-degree bend at the elbow, keeping tension on the triceps.

Cable Bicep Curls

If you're looking to isolate each arm and correct strength imbalances, independent dual-arm cable bicep curls on the PMAX 4750 are an excellent choice. You can also perform single-arm variations for added core stabilization and unilateral focus. This is a great accessory move for arm hypertrophy and balanced muscle development in home gym routines.

Set both pulleys to the lowest position and attach a single handle to each side.
Grab one handle in each hand and step forward until you feel slight tension in the cables.
With your arms extended and elbows pinned tightly to your sides, curl both handles upward simultaneously, contracting your biceps at the top.
Slowly lower the handles back to the starting position under control.

Summary: One Machine, Endless Training Possibilities

The RitKeep PMAX 4750 offers everything you need for a full body workout at home—combining leg, chest, shoulder, and arm training into one powerful machine. Beyond the exercises covered in this guide, it also supports a wide variety of other movements, including back and core training, making it a truly comprehensive strength training system. Whether you're building muscle, burning fat, or staying fit long-term, this all in one home gym machine is designed to grow with your goals.

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