Smith Machine Variations
Overview of the exercise
The Smith Machine is a weightlifting equipment that features a barbell that is fixed on a vertical steel track, allowing for vertical movement. The Smith Machine bench press is a variation of the traditional bench press exercise, performed using the Smith Machine. This exercise targets the chest, triceps, and shoulders, and is a great addition to any strength training routine.
The Smith Machine allows for more stability and control during the exercise, making it a safer option for those who are new to weightlifting or for those who are recovering from an injury. Additionally, the fixed barbell path provided by the Smith Machine allows for a more targeted workout, focusing on specific muscle groups. Overall, the Smith Machine bench press is a great option for those looking to build upper body strength and muscle mass.
Exercise Profile:
Muscle Group Targeted: Chest
Equipment: Bodyweight
Mechanics: Compound
Experience Level: Beginner / Intermediate
Secondary Muscles hit: Shoulders, Triceps
Instructions:
- Start by adjusting the bench press to the desired height on the smith machine. Make sure the bench is securely locked into place.
- Position yourself on the bench with your feet flat on the floor and your back against the bench.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell by straightening your arms and lifting it off the supports.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Once the barbell reaches your chest, pause for a moment and then push the barbell back up to the starting position.
- Repeat the movement for the desired number of reps, making sure to maintain proper form throughout the exercise.
- When you have finished your set, rack the barbell back on the supports and carefully step away from the bench.
- Remember to breathe deeply and evenly throughout the exercise to maintain proper oxygenation and endurance.
- As always, consult with a fitness professional before attempting any new exercises to ensure proper form and technique, and to avoid injury.
Smith Machine Tips
- Start with a light weight and work your way up. The Smith machine can be deceivingly heavy, so it’s important to ease into the exercise to avoid injury.
- Use a spotter. Even though the Smith machine provides stability, it’s always a good idea to have someone nearby to assist you in case of a failure.
- Keep your back flat on the bench and your feet firmly planted on the ground. This will help to keep your body in a stable position and reduce the risk of injury.
- Use a full range of motion. This means lowering the bar all the way to your chest and pressing it back up to the starting position. This will help to engage all of the muscle fibers in your chest.
- Focus on proper form. Keep your elbows tucked in close to your body and avoid arching your back. This will help to keep the exercise focused on your chest muscles and reduce the risk of injury.
- Incorporate variations. Mix up your routine by changing your grip or doing incline or decline presses. This will help to target different muscle fibers and keep your workout interesting.
- Don’t be afraid to use the safety pins. The Smith machine has built-in safety pins that you can use to catch the bar if you can’t complete the lift. This can be a great way to get a workout without the risk of injury.
- Stretch before and after your workout. This will help to reduce muscle soreness and prevent injury.
- Warm up properly. Do a few light sets before you start your workout to get your muscles warmed up and ready to go.
- Keep track of your progress. Use a workout journal to track your weight and reps. This will help you to see how far you’ve come and to set goals for the future.
Smith Machine Variations
- Smith Machine Incline Bench Press: This variation targets the upper chest and shoulders. Set the bench to an incline angle and perform the press as normal.
- Smith Machine Decline Bench Press: This variation targets the lower chest and shoulders. Set the bench to a decline angle and perform the press as normal.
- Smith Machine Close-Grip Bench Press: This variation targets the triceps and shoulders. Use a close grip on the bar and perform the press as normal.
- Smith Machine Reverse-Grip Bench Press: This variation targets the triceps and shoulders. Use a reverse grip on the bar and perform the press as normal.
- Smith Machine Single-Arm Bench Press: This variation targets the chest and shoulders while also working on balance and stability. Perform the press using one arm at a time.
- Smith Machine Paused Bench Press: This variation targets the chest, shoulders, and triceps while also working on control and power. Perform the press, but pause at the bottom of the movement for a few seconds before pressing back up.
- Smith Machine Bench Press with Resistance Bands: This variation targets the chest, shoulders, and triceps while also adding resistance to the movement. Attach resistance bands to the bar and perform the press as normal.
- Smith Machine Bench Press with Chains: This variation targets the chest, shoulders, and triceps while also adding resistance to the movement. Attach chains to the bar and perform the press as normal.
- Smith Machine Bench Press with Dumbbells: This variation targets the chest, shoulders, and triceps while also working on stability and control. Perform the press using dumbbells instead of the bar.
- Smith Machine Bench Press with Sliders: This variation targets the chest, shoulders, and triceps while also working on stability and control. Perform the press using sliders instead of the bar.
