Learn how to safely load your deltas while taking unnecessary strain off your lower back. The exercise perfectly develops the shoulders and trains the triceps. The Smith machine is a multifunctional sports equipment, and it was created by a man of the same name. There is information that an athlete named Jack LaLanne had a similar idea earlier.
Note that the simulator has a fairly simple design. In fact, these are two rails that guide the bar. As we already said, with the help of this simulator you can perform a large number of movements, but more on that below.
For many athletes, simulators are associated with isolated loads, but with the Smith machine, this is not the case. It was specially created for mass gain and all exercises on it are performed with an ideal amplitude, since a sports equipment can only move along a given trajectory.
It should be noted that working with free weight allows you to use a much larger number of muscles, however, the Smith machine has its advantages.
How to properly perform the bench press in the Smith?
On an incline bench, you need to set the angle to 75 or 80 degrees. Sit on a bench and grab a medium grip sports equipment. When lifting the bar, do not fully straighten your arms, so as not to increase the load on the elbow joint. It is necessary to lower the bar to the level of the chest. The movement is performed at a slow pace, and the number of repetitions is about 12.
What other exercises can you do in a Smith machine?
Let's see what movements this simulator allows you to perform. To begin with, you can use it to work out various muscles. For example, you can work on the chest muscles from different angles, and do squats alternately on each leg:
- Bench press. You can work on a horizontal or inclined bench. After adjusting it, take a prone position and take the projectile in your hands. Work at an average or slow pace, and in the lower and upper positions it is worth taking a second pause. By using wide or narrow presses, you can shift the emphasis on the back muscles and triceps, respectively.
- Squats. Exercise not only engages the leg muscles, but also the muscles in the lower back and lower back. To help you squat comfortably, you can use soft pillows placed under the bar. Perform the squat at a slow pace, dropping to parallel with the ground.
- Lunges. If you are unable to perform free-weight lunges, say, due to recent injury, then the Smith machine will come to your rescue. With the sports equipment on your shoulders, extend one leg forward until it is fully extended. Squat on the other leg until the thigh is at 90 degrees. After completing the required number of repetitions, change your leg.
- Pulls towards the chin. First, you should lower the sports equipment to the level of your lower back and grip the barbell with a grip about the width of your shoulder joints. Straighten your shoulders and arch your lower back. After that, start performing a traction movement, and in the upper position, keep a second pause. We recommend doing three sets of 12 reps each.
- Bent over row. Place your bullshit legs wider than the level of your shoulder joints and, arching your back, grab a sports equipment using an upper grip. Tilt your body forward to parallel with the ground and begin pulling. The movement should be carried out thanks to the work of the muscles of the back and the back of the deltas. Do three sets, each of which should have about 12 repetitions.
Watch this video how to do the press sitting on the Smith machine:
