If you have the desire to challenge your muscles, but don't have a workout buddy to spot you, consider using a Smith machine. The Smith machine is a piece of equipment designed to provide a total body workout with the safety of a spotter. The Smith machine consists of a straight bar set in a stationary rack with lock points to prevent the bar from dropping. Use Smith machine workouts to build lean muscle safely.
Squats
Perform squats to work the major muscle groups in your lower body, including quadriceps, hamstrings and calves. Using the Smith machine to do squats helps to keep the bar stabilized to prevent poor form. Begin by standing under the bar of the Smith machine with your feet shoulder-width apart. Grab the bar with your palms facing forward and unhook the bar to lift it off the rack. Set the bar on your trapezius muscle or behind the base of your neck. Sit your hips down until your knees are at 90 degrees and press the weight back up to the starting position. Do four sets of 12 repetitions. Add more weight to the bar as your strength increases. You can change the positioning of your feet for variety. Perform squats with your knees and ankles together to focus on your inner thigh muscles. Train your legs with squats three times per week.
Bench Press
Bench press is an exercise to develop strength in your upper body. Performing bench presses on the Smith machine provides a way to train with heavy resistance without the need for a spotter. If your muscles fail, the rack will catch the bar. Roll a flat bench under the Smith machine. Place weights on the ends of the bar. Lower the bar until it is arms length from the bench. Lie underneath the bar so that it is even with your chest. Grip the bar with your hands shoulder-width apart. Lift the bar off the rack and lower the bar toward your chest. Pause for a moment at the bottom of the movement. Press the bar back up to the starting position. Execute four sets of 12 repetitions. Perform the bench press routine three times per week to quickly increase strength.
Deadlifts
Deadlifts target your lower back and hamstrings. Doing deadlifts with the Smith machine helps to keep your lower back protected by stabilizing the bar, unlike free weights that can encourage bad form. Place weights on the bar. Lower the bar to the bottom hook. Stand with your feet shoulder-width apart with your legs straight. Bend down and lift the bar while keeping your arms straight. Let the weight hang in front of you. Keep your back straight. Bend at the hips to lower the bar. Stand back up straight, returning to the staring position. Repeat for four sets of 12 repetitions three days per week.
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