A Smith machine is an exercise device. The bar in a Smith machine is guided by rails so that it can only travel vertically. The bar can also be "locked off" at will so that it will not descend below a predetermined point. These two features eliminate many of the dangers associated with numerous free-weight exercises--especially if you are working out alone. Smith machines are produced by a number of different manufacturers, including Nautilus Inc.
Bench Press
The bench press targets your chest, shoulders and triceps. Place an exercise bench directly below the bar. Lie on the bench and position yourself so that the bar is above your chest. Grasp the bar with an overhand, wider than shoulders-width grip. Unrack the bar and support the weight using your arms. Bend your arms and lower the bar to your chest--stop just short of actually resting. Press the bar back to arm's length and repeat. You can also perform this exercise using an inclined or declined exercise bench to target your upper or lower chest muscles, respectively.
Squats
Squats work your entire lower body and performing them in a Nautilus Smith machine eliminates the need for balance, which leaves you free to concentrate on exercising your legs. Stand under the bar and rest it across your shoulders. If this is uncomfortable, wrap a towel around the bar or use a foam squat bar pad for comfort. Move your feet slightly forward so that they are in front of your hips. Keep your feet flat on the floor and bend your knees. Descend until your knees are bent to 90 degrees or as far as your flexibility allows. Extend your legs and push back up to the starting position, then repeat.
Shoulder Presses
Set the back support on an exercise bench to the upright position and place it beneath and slightly behind the bar. Sit and grasp the bar with an overhand shoulders-width grip. Press the bar up to arms' length and then lower it to the front of your shoulders. Continue for the desired number of repetitions. This exercise develops the deltoid muscles of your shoulders and your triceps.
Body Rows
Body rows target your upper- and mid-back and your biceps. Adjust the bar to hip-height, then sit on the floor below the bar. Grasp the bar with an overhand shoulders-width grip. Extend your legs and lift your hips so that your weight is supported on your heels and by your hands only. Bend your arms and pull your chest up to the bar--try to lead with your elbows and keep your wrists straight. Bend your arms and slowly lower yourself back to the starting position. Continue for the desired number of repetitions.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "The Body Sculpting Bible Express for Men"; James Villepique, Hugo Rivera and Marie Courtier; 2009
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