Designed to enhance your fitness and healthy lifestyle. A Smith Machine is the perfect piece of at home strength training equipment. Get a great workout at home with your very own Smith Machine.
Best Smith Machines
Exercising with a Smith Machine
Whether you are short on time or the gym is packed, it’s still possible to get a fantastic total-body workout with a single piece of gear: the Smith machine.
The Smith machine is essentially a barbell on a track placed within a squat rack. It’s a predictable trajectory which goes straight up and down, making it great for training solo. The barbell has a hook on both sides, and a simple twist of the wrist spins the pub, locking it on any of many notches along the outside of the trail. This means that you can set the bar at any given beginning height, enabling you to transition easily from lying and standing to sitting and more. Smith machines also have safety stops which can be set to any height along the machine, preventing the barbell out of descending further, hence protecting you from harm and acting as a virtual training partner.
Due to its flexibility, the Smith system can be used to train each muscle in the body. Have a look at these 7 exercises and try them in a workout next time it’s rush hour in the gym. Do three sets of 10 to 12 repetitions of each movement for a fantastic total-body session, or shorten the rest period between moves to amp up the intensity and calorie burn.
Squat: quads, glutes, hamstrings, calves, core
Balance the bar and stand with your feet. Kick back your hips, bending your knees to squat down. If your thighs come parallel to the floor, stand back up to the beginning, driving through your heels and then pressing your hips forward slightly at the top.
Standing Biceps Curl: biceps, forearms
Stand directly behind the pub and take a shoulder-width underhand grip. Keeping your shoulders down and back and your elbows pressed against your sides, bend your arms at the elbows to bring the bar up toward your chest. When you have gone as high as possible, lower slowly to the beginning.
Bent Over Row: lats, rhomboids, erector spinae, lower traps
Stand with your feet hip-width aside and take a shoulder-width overhand grip on the bar. Keeping your back flat, hinge forward at the hips over the bar until your chest comes to approximately 45 degrees to the ground. Push your elbows up and back, squeezing your shoulder blades together and pulling the bar in your abdomen. Lower slowly to the start.
Triceps Dip: triceps, shoulders
Put the bar at hip level and sit on it. Place your palms, palms forwards, on the bar on both sides of your hips. Straighten your arms and stretch your legs in front of you. Bend your elbows and slowly lower your butt toward the floor, keeping your chest lifted and your shoulders down. If your elbows make 90-degree angles, then extend your arms and push yourself back to the beginning.
Hanging Knee Raise: abs, heart, hips
Have a shoulder-width overhand grip on the bar (hooked as large as possible) and stretch your legs straight down — or in front of you slightly if the machine is shorter. Bend your knees and lift them as large as possible toward your torso, moving slowly to prevent swinging. Gradually extend back to the beginning and repeat straight away.
Bench Press: pectorals front and lateral deltoids, triceps
Position a flat bench in the middle of the machine and require a wider-than-shoulder-width overhand grip on the bar. Bend your elbows, slowly lowering the barbell toward your chest directly over your nipples. When it rolls your body, exhale and press the bar back up. Also consider reverse grip bench press by reversing your grip and blasting your triceps.
Seated Shoulder Press: total shoulder, upper pectorals
Position a brief seat with a back in the middle of the machine and require a slightly-wider-than-shoulder-width overhand grip on the bar. Bend your elbows to lower the bar before your head toward your clavicles. When the bar comes flat with your nose, then extend your arms and press the bar back up to the beginning.
Content Contributor: Mary
Mary has a passion for learning about the human body, specializing in epigenetics. Blogging on multiple platforms, she loves to share the current research. More than research, she loves to be outdoors climbing, hiking and biking.
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