Adding strength training to your fitness program assists you in gaining lean muscle and decreasing overall body fat. Dumbbells, fitness machines, barbells, and smith machines are all types of equipment you can use to improve your strength. Smith machines are a form of free weight but they come with a safety feature so that you can perform some exercises using heavier weight than normal. In order to use a smith machine, load it as you would a barbell, position yourself under the bar, release the safety mechanism, and perform your desired exercise. Remember, regardless of your chosen piece of strength training equipment, allow 48 hours of rest between muscle groups. If performing maximal lifts with a smith machine, you'll need a spotter for safety purposes.
Incline Chest Press
The incline chest press strengthens the chest, shoulder, and triceps muscles. To perform the incline chest press using the smith machine, you'll need a workout bench that you can adjust to a 45 to 60 degree angle. Un-rack the bar and lower it to the top of your chest by bending your elbows. Once the bar reaches your chest, extend your elbows and return to starting position. Repeat this bending and extending of your elbows until the desired number of repetitions is complete. When positioned under the bar, it should be in line with the upper portion of your chest. Though the smith machine has a safety mechanism to prevent you from getting pinned under the bar, you may still need a spotter if lifting heavy.
Seated Front Press
The seated front press strengthens the muscles of your shoulders. To perform the seated front press, sit with the bar at the top portion of your chest and your elbows bent to 90 degrees. Extend your arms up without locking out your elbows and then return the bar to starting position. Repeat this extending and bending of your elbows until the desired number of repetitions is complete. Use a weight bench with a back support when performing this exercise.
Upright Rows
Upright rows strengthen the shoulder and upper back muscles. To execute the upright row, stand with your legs slightly apart and with your back straight. Grasp the smith machine bar at thigh level, with an overhand grip and arms wider than shoulder width apart. Pull the bar up to your chin and your elbows as high as possible then lower the back to starting. Repeat this lifting and lowering of the bar until the desired number of repetitions are complete.
Squats
Squats strengthen the muscles of the glutes, hamstrings, quadriceps, at the front of the thigh, and the abdominal muscles. To perform the squat, stand under the bar after adding the desired amount of weight with the bar positioned across the back of your shoulders. Release the safety feature and lower your body by bending your knees. Once your thighs are horizontal to the ground, extend your legs and return to starting position. Repeat this lowering and lifting of your body until the desired number of repetitions is complete.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006
- "Fitness and Health 5th edition"; Brian J. Sharkey PhD; 2002
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