The Smith machine is very popular, but there are a lot of rumors around it. You can often hear that he is dangerous. Find out what exercises to do on the machine. There are many misconceptions about the Smith machine. Many athletes are sure that it is dangerous and, for example, pressing or squatting on it is very dangerous. But there are several secrets, using which, this sports equipment can become irreplaceable. Today we will find out what exercises to do on the Smith machine in bodybuilding.
Smith Machine Myths
Fixed trajectory
Experts believe that doing exercises in a fixed plane is unnatural for the body. For example, when performing squats, in addition to the knee joint, it is also necessary to use the hip and ankle. This, of course, should be agreed. However, it is often necessary to focus on only one muscle group, in which case only one joint will work.
So with the help of the Smith machine, you can pay attention only to the quadriceps, slightly putting your legs forward. This is a great option to tighten up the development of this muscle, in the event that the athlete has highly developed gluteal muscles and the back of the thigh. With this approach, you can eliminate the bottlenecks in the muscles.
Another example is athletes with back problems. With the Smith machine, you can do squats even in this case, since the equipment allows you to keep your back straight.
The movements in the simulator are not functional
Quite a strange statement, since it is not entirely clear what is meant by functionality. If we are talking about the benefits in real life, then when was any of the athletes last performed a barbell snatch in everyday life? For some reason, experts ranked the breakthrough as functional.
The stabilizing muscles are not used
Frankly speaking, the talk about stabilizer muscles is a consequence of the activities of those trainers who are primarily theorists. Each athlete during training sessions gives these muscles a sufficient load, since they are small and do not need huge loads. For their development, the tilt that the athlete makes, for example, removing the dumbbells from the rack, is quite enough.
Of course, doing basic exercises that use the stabilizer muscles is necessary, but this is not a reason to stop using the Smith machine. It should also be remembered that this equipment can be used to perform exercises in cases where the accessory muscles are injured.
Talk about the uselessness of the Smith machine
But this is probably the main argument for refusing to use the simulator by novice athletes. Those athletes who always listen to the advice of others should just read this article to the end.
Positive aspects of using the Smith machine
Exercising muscles
Due to the fact that the Smith machine can provide a fixed trajectory, you can work out the target muscles perfectly. At the same time, these exercises cannot be classified as isolated.
Diversity
It is difficult to imagine how some athletes can do the same exercises for several years. The training session should be fun and interesting, otherwise it will get bored very quickly. And in this, namely, to diversify the training process, the Smith simulator will help.
Many athletes underestimate the body's adaptive abilities to monotonous loads. First of all, this applies to experienced athletes, since for beginners, almost any load causes stress.
Security
If you have a sufficient level of training and are well familiar with the technique of performing the exercises, then the Smith machine is no more dangerous for the joints than basic exercises. Due to the presence of fixators, the athlete can be completely calm that the sports equipment will not crush him in case of muscle failure.
Smith Machine Usage Rules
Before talking about what exercises to do on the Smith machine in bodybuilding, it must be said that at the moment there are no specific rules for the use of this sports equipment. Thanks to practical experience, we can say that with its help you can work out the pectoral muscles, legs and back well.
There are also certain points that athletes with different levels of training should pay attention to:
- Average level of training - this category includes athletes whose training experience is 2-3 years. To get the most out of using the simulator, you should have a good understanding of how it works.
- Beginners - athletes who have been training for less than one year. They should first of all pay attention to the technique of performing the exercises.
- Newbies - people who have just come to the gym and are not yet able to feel the work of the muscles. It will be much easier to do this thanks to the Smith machine.
It should also be said about two basic rules based on the available practical experience:
- Do not start your training session with a Smith machine. It should be used at a time when your muscles are well warmed up.
- Monitor your body position. The athlete must see the movement of the sports equipment and take the necessary position.
Examples of exercises on the Smith machine
Now let's talk about what exercises to do on the Smith machine in bodybuilding and give a couple of examples.
Incline Bench Press
When training the muscles of the chest, this exercise should be the second or third. The projectile should not touch the chest to avoid injury. It should also be noted that when the bar is not touching the chest, the muscles are in constant tension. Of course, this is quite difficult, but at the same time it is very effective. Do not use a large angle of inclination, 20-30 degrees is sufficient. It is important to ensure that the shoulder joints are in a vertical plane.
Smith Machine Squat
If the athlete has back problems and cannot perform classic squats, then you should use the Smith simulator. You should not put exercise first in your training program. Most athletes make the mistake of placing their feet close to the equipment during the preparatory phase of the movement.
It should also be noted that the Smith machine is well suited to use various methods of increasing the intensity of training.
You can visually familiarize yourself with the technique of performing exercises on the Smith simulator in this video:
