The Smith machine is a versatile piece of strength-training equipment. Use the Smith machine with a weight bench to strengthen your upper and lower body. Increase your safety during bench-press exercises by setting the machine to stop the bar before it touches your chest. This feature also reduces the need for a spotter during your heavy weightlifting.
Bench Press
Slide a flat weight bench underneath the Smith bar and in the middle of the upright towers that hold the bar. When you lie on the bench on your back, the bar should cross the middle of your chest. Extend your arms straight toward the ceiling and set the top height of the bar at this full arm extension. Slide an equal number of weight plates onto both ends of the bar of an amount that you can press eight to 10 times. Lie face up on the bench and grasp the bar with your hands positioned slightly wider than shoulder distance apart. Press up on the bar and turn your hands backward to release the bar from the supports. Inhale and bend your elbows to lower the bar to your chest. Exhale and straighten your arms to start position. When you complete your final repetition, rotate your hands forward to lock the bar in place.
Incline Press
Vary the area of your chest strengthened by adjusting the incline of weight bench. Set the bench on an incline of approximately a 45 degree angle from the floor. Lie face up on the bench and position the bench so your body is in the middle of the bar and when the bar lowers, it is over the the top portion of your chest. Use a weight that you can lift eight to 10 times. Position your hands slightly wider than shoulder distance apart on the bar. Press up on the bar and rotate your hands backward to unlock the bar. Inhale and bend your elbows as you lower the bar until it is two to three inches above your chest. Exhale and straighten your arms to start position. After your final repetition, twist your hands forward to lock the bar in place.
Lower Body
The Smith machine with a bench is used to strengthen your lower body. Place a flat bench halfway into the Smith machine from the back to the front. Stand underneath the center of the bar and position the bar to a height that is across the top of the back of your shoulders. The weight bench should be behind you, not in between your legs. Adjust the bench if needed. Stand tall underneath the bar and place your hands on the bar wider than your shoulders. Move your feet slightly forward so when you squat you are able to keep your knees in line with your heels. Shift your weight onto your heels, bend your knees and lower your hips toward the bench. Touch the bench with your backside, then straighten your legs and return to standing. Aim to complete eight to 10 squats. Use a weight that is challenging yet allows you to complete at least eight squats.
Shoulders
Slide a seat or flat weight bench underneath the smith machine to strengthen your shoulders. Position the bench in the middle of the side supports. Move the bench far enough forward that when you sit on the end of the bench and lower the bar, the bar touches the top of your chest. Sit with your back straight and extend your arms over your head. This is the top height for the bar. Grasp the bar with your hands slightly wider than your shoulders. Twist your wrists backward to unlock the bar. Inhale bend your elbows and lower the bar to the top of your chest. Exhale and straighten your arms overhead. At the end of the exercise, rotate your wrists forward to lock the bar in place. Select a weight amount that allows you to complete at least eight but no more than 10 shoulder presses.
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