Smith machines can enable you to do a number of standard exercises.
A Smith Machine is a piece of exercise equipment that fixes a barbell inside of a pair of vertical steel rails. The barbell rests on a series of pins or supports placed at evenly spaced distances along the vertical length of the steel rails. Users can place weights on both ends of the barbell and then perform a number of exercises, such as squats, bench presses and shoulder shrugs. The barbell supports enable the user to re-rack the weight if he or she cannot finish the full motion of the exercise.
Instructions
Smith Machine Squats
1. Raise the barbell to a height slightly lower than the height of your shoulders and place it in the Smith Machine racks. Add a desired amount of weight to each side of the bar.
2. Stand underneath the barbell so that it rests across your upper back. Release the barbell from the supports of the Smith Machine so that all of the weight rests on your upper back, just below the neck.
3. Squat downward as if you were sitting back into a chair until your thighs reach a point where they are parallel with the floor.
4. Press upward by driving your heels into the ground so that you return to the starting position of Step 2.
5. Repeat Steps 2 through 4 for as many repetitions and sets as desired.
Smith Machine Bench Press
6. Place a freestanding bench in the center of the Smith Machine, and underneath the barbell.
7. Rack the barbell at a height where your arms achieve full extension while you're lying on the bench. Add weight to both sides of the barbell. Lie down on the bench and grip the barbell with both hands spread slightly more than shoulder width apart.
8. Unrack the barbell from the Smith Machine supports. Lower the barbell to your chest in a controlled fashion.
9. Press the barbell upward by contracting your chest and arm muscles to push the barbell away from your chest and back toward the starting position of Step 2.
10. Repeat the motion of Steps 3 and 4 until you complete the set of bench presses.
Smith Machine Shoulder Shrugs
11. Position the Smith Machine barbell at a level just below your waist and add weight to each side.
12. Stand with your upper thighs directly against the barbell and grip the barbell with each hand set at shoulder width.
13. Unrack the barbell from the supports.
14. Shrug upwards and attempt to bring your shoulders up to the level of your ears. Hold the weight at this position for a one second pause and then lower it to the starting position.
15. Repeat Step 4 for the desired number of repetitions. Add more weight, if desired, for the next set until you have completed this exercise in your workout.
Tags: Smith Machine, barbell from, starting position, your chest, your upper