The Marcy SM4000 Deluxe Smith Bench is a home gym built with a cable pulley system and a barbell Smith machine bench. This platform offers exercises from barbell presses to squats, training each body part. The removable bench is ergonomically designed, with seven pop-in adjustable slants to allow for incline, flat and decline positions. The SM4000 comes with a commercial-grade Olympic barbell, lat bar, tricep rope, rotating straight bar, ankle strap, handle, chromed V-bar and a leg developer with an Olympic sleeve. The Smith machine is a safe alternative to using a detached barbell, especially when there is no spotter available.
Step 1
Perform the incline barbell bench press, which trains the chest, shoulders and triceps. Start by positioning the bench at an incline, with the barbell high enough that you can lie face up on top of the bench with the bar above your upper chest. Grasp the bar with your palms facing your feet and your hands shoulder-width apart. Push the bar up off the supports and twist your wrists back to unhook the bar locking mechanism. Inhale and slowly lower the bar until it touches your upper chest. Exhale and slowly press it up until your elbows are fully extended.
Step 2
Perform the barbell bent-over row, which trains the back and biceps. Start by positioning the bar on the supports just above the decline bench. Straddle the bench in a standing position, facing the pec dec arms, with the bar directly in front of you. Bend your knees slightly and lean forward until your torso is slightly above parallel to the floor. Hold this position throughout the exercise. Grasp the bar so it is hanging down, in line with your lower chest. Exhale and slowly pull the bar up until it touches your lower chest. Inhale and allow the bar to slowly return to the starting position, with the elbows fully extended.
Step 3
Perform the cable preacher curl with the rotating bar, which trains the biceps. Start by placing the preacher curl attachment onto the leg extension and attaching the rotating straight bar to the leg extension cable. Sit on the bench and lean over the preacher curl to grab the rotating straight bar, then position your chest firmly against the straight pad of the preacher curl, with your armpits on top so your upper arms are on the angled arm pad of the preacher curl accessory. Keep this position throughout the entire movement. Exhale and slowly pull the bar up until it is about 6 to 10 inches from your face, almost perpendicular to the floor. Inhale and slowly allow the bar to lower until your arms are fully extended.
Step 4
Perform the barbell squat, which trains the thighs. Start by removing the bench from under the Smith machine and positioning the bar at shoulder height. Stand under the middle of the bar with your back toward the vertical chest pad and position your feet slightly wider than shoulder width. Place your feet far enough in front of the bar to create a 90-degree angle at your knees, with your thighs parallel to the floor when in the down position. Inhale and bend at your knees and hips to slowly lower the bar until your thighs are parallel to the floor, keeping your chest up and maintaining a straight back throughout the movement. Exhale and press through your heels to raise the bar back to the starting position.
Tips and Warnings
- Hold your abdominals tight to engage the core muscles during each exercise.
- Do not hold the breath during an exercise technique.
Things You'll Need
- A Marcy SM4000 Deluxe Smith Bench
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