Information On A Smith Machine

The Smith machine is a piece of exercise apparatus that has an angled or upright rack with a barbell on the rack that moves down, along rungs. This allows a person to add weight to the barbell, yet position the barbell at a location that is suited to the exercise being performed. You can find a Smith machine in most larger gyms, and you can use it to perform a variety of exercises.

Exercises for the Chest

One of the most valuable uses for the Smith machine is to double as a spotter when performing chest exercises. You can slide a bench under the Smith machine and use the machine as a bench press. While this exercise would normally require a spotter for safety, the rungs of the Smith machine act as this spot to secure the bar, should you not be able to lift the weight back up.

Benefits

In addition to the safety aspects of using a Smith machine, it offers several benefits. The first is versatility. You can add or remove weight from the barbell, making it usable for a variety of exercises. The second advantages is in positioning. For exercises that require barbell stability and close attention to posture---such as a dumbbell squat--- the Smith machine provides support.

Additional Exercise Indications

In addition to chest presses, you can use the Smith machine for leg exercises. This includes squats with the barbell on the shoulders as well as lunges. The bar can also be set on the Smith machine for you to perform "duck unders," which require squatting to a certain depth to exercise the quadricep muscles.

Drawbacks

Some of the Smith machine's drawbacks also can be its greatest assets, depending upon the type of exercise. While straight posture can be a benefit in squats or lunges, the stability of the bar also can cause back or neck strain for some people. For this reason, it is important to place a pad around the bar---usually available in most athletic clubs or gyms---or even place a towel on the shoulders. If you're unsure you are performing an exercise on the machine correctly, consult a fitness professional to prevent injury.

Angle

You can use a slightly angled Smith machine, if positioning concerns are a factor. Smith machines can be upright, or with a 5-degree or 7-degree adjustable angle. Angled Smith machines tend to be more expensive, but are worthwhile if you use the Smith machine for many exercises.