The Smith exercise machine is a large piece of exercise gear found in the corner of many commercial weight rooms. The Smith machines advantage is its permanently attached barbell that travels vertically on tracks, and hooks that allow the user to unload the barbell at any point throughout a movement safely without a spotter's assistance. The Smith machine receives criticism from some, saying the track does not allow the user freedom of movement as free weights do.
Incline Bench Press
The incline bench press works out the upper muscles of the chest, front deltoids, shoulders and triceps muscles. Use an incline bench positioned at a 30- to 45-degree angle. The barbell should center on your upper-chest at the bottom of the exercise. Lay comfortably on the bench andgrasp the bar using an overhand grip slightly wider than your shoulders. Unlock the barbell from the hooks twisting it forward. Inhale as you slowly lower the bar, controlling the weight. Stop one to two inches above your upper chest before exhaling as you power the bar back up to the starting position, arms fully extended. Perform one to three sets of eight to 12 repetitions each.
Squat
The squat is the primary exercise for quadriceps muscle development, also working the hamstrings, lower back and buttock. Raise the Smith machines barbell so it will rest on the back of your shoulders. Wrap a towel around the bar for added comfort. Spread your feet so they are shoulder width apart. Concentrate on placing your weight on your heels throughout the movement. Grasp the bar, unlocking it from the hooks and slowly begin to squat down keeping your chin up, back slightly arched and abdominal muscles contracted. Stop when your quadriceps is parallel with the ground before powering the weight back to the starting position. Do one to three sets of eight to 10 repetitions each.
Inverted Row
The inverted row exercise works the muscles in your upper back. Use a flat bench and position it so its profile is facing the Smith machine. Set the barbell height 4 feet off the floor adjusting if necessary. Using an under-handed grip, place your hands on the bar, shoulder width apart --- your arms extended under the barbell. Place the heels of your shoes on the bench so your body is flat. To begin, pull your body up towards the bar, bending your elbows, touching your middle chest to the bar. Slowly lower yourself down to the starting position. Perform one to three sets of 10 to 12 repetitions each.
Should Press
The shoulder press works the shoulder and triceps muscles. To perform this exercise, use an incline bench and set the backrest to a 90-degree angle. Position the bar so your arms extend above your head to grasp it without locking your elbows. Start the shoulder press exercise by grasping the bar shoulder width -- palms facing forward. Unlock the bar, and lower the bar slowly past your face until the bar come close to, but does not touch your chest. Hold briefly before pushing the bar back up to the start position. Do one to three sets of eight to 12 repetitions each.
References
- MuscleMagFitness.com; Fitness: Bodybuilding: Exercises: Smith Machine Incline Bench Press: How To Properly Perform Smith Machine Incline Bench Press; Jeff Behar, MS, MBA
- Muscle Mag Fitness.com; Fitness: Bodybuilding: Exercises: Smith Machine Squat: Correct Exercise Procedure Use For Smith Machine Squats; Lynn Glenn
- Muscle And Strength: Exercises: Back: Inverted Row: Exercise Instructions
- Muscle And Strength: Exercises: Shoulders: Smith Machine Shoulder Press
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