Smith Machine Exercises You Should Be Doing:
Smith machine exercises are a great way to get in shape. They’re easy to do, and they don’t require any special equipment or space. You can use the Smith machine at home or in the gym, and you will definitely enjoy these exercises if you’ve never done them before!
Smith machines are equipment that allows you to lift weights without needing a spotter. These machines also have adjustable weight stacks and incline settings, making them perfect for beginners and advanced lifters alike.
Seated Shoulder Press:
The seated shoulder press is one of the best Smith machine exercises for building up your chest and triceps. It can also be done on a Smith machine, but it’s not recommended that you do so. Instead, use dumbbells if you have them available, or use an adjustable barbell bench attachment instead.
Sit down at the machine with your back against the pad and hold the barbell/dumbbells in front of your shoulders so that they form 90 degrees with respect to each other (your elbows should be directly overtopped). Press up until full extension in this position you don’t want any bend at all in either direction and lower back down slowly until coming into contact with starting position again
Standing Barbell Overhead Press:
To perform a standing barbell overhead press with dumbbells, stand tall and grab the barbell with an overhand grip. Stand up straight and lift the barbell to shoulder height by extending your arms fully. Once it’s at shoulder level, return to starting position before lowering back down for another set of reps.
The standing barbell overhead press will work for multiple muscle groups in your body including. Shoulders: Flexion/extension (lateral) of the humerus joint which is located between the scapula and glenoid fossa (socket); rotation around its axis.
Medial rotation around its axis into external rotation or internal rotation depending on whether they’re pronated or supinated respectively; elevation/depression during elbow extension when performing biceps curls on cables machines that use this exercise pattern
Smith Machine Dumbbell Military Press:
You can start with a weight that’s comfortable for you. Keep your back straight, and your elbows tucked in as you press the dumbbells directly over your chest. Do not twist or rotate your body as you lower the weights slowly and under control to complete one rep.
Dumbbell Military Press on a Bench:
Set up a bench at about waist height, with your feet in the same position as you would for standing military presses. Load the dumbbells onto the rack and stand next to it.
Keeping your back straight and chest up, bring each dumbbell to shoulder height before lowering them back down again without locking out your elbow (don’t swing).
One-Arm Dumbbell Row:
This is a great exercise for beginners, but it can also be done with the barbell. Start by lying on your back with your arms at your sides, and palms down. Raise one arm off the floor and hold it up next to your chest as you do this exercise (you’ll feel like you’re doing a butterfly). Slowly lower that arm back down until it’s next to your rib cage this will be hard! Repeat this motion 10 times with each arm separately before switching arms again and repeating the same process with both arms together at once.
One-Arm Dumbbell Row on a Bench:
The One-Arm Dumbbell Row on a Bench is a great exercise to help you build strength in your upper back. It focuses on the muscles of the mid-back, which are responsible for supporting your body while you perform everyday activities such as walking or sitting upright.
To do Smith machine exercises:
1: Set up in front of an elevated bench, so that you have room to place one arm and one leg at each end. Make sure that your chest moves upward toward the ceiling when performing this move (but don’t arch back too much).
2: Grasping both dumbbells with an underhand grip and keeping them just above eye level while standing straight up (don’t let them touch), pull them down toward each other until they are at shoulder height or closer if possible but not so low that they feel heavy! Then release slowly back up again without letting those weights touch each other before returning to starting position by lowering yourself into hyperextension bend again then repeat the process over again until complete reps set completed
Lat Pulldown on the Smith Machine:
Lat pulldowns are a great exercise for building strength and definition in your back. To perform this exercise, you’ll need a barbell with a wide grip (about 10 inches) and an EZ Curl bar attachment on the Smith machine.
When performing lat pulldowns, keep your back straight throughout the movement. So that it doesn’t arch or curve excessively as you pull down on the barbell. You should also make sure that there’s no strain on any of your joints. If there is pain or discomfort when performing this exercise then stop immediately!
Once you’ve pulled down far enough. So that your arms are almost straightened out at about 90 degrees from their body position. Return slowly back up until they’re parallel again with each other before repeating for reps or sets depending on what program you’re following at that time
Barbell or Dumbbell Tricep Extension on the Smith Machine:
Squeeze your shoulder blades together and raise the weight until. It’s in lockout position (where you can still move the weight up and down). Keep your elbows locked at all times by squeezing them in against the sides of your body. While keeping a slight bend in both knees.
Conclusion:
As you can see, the Smith machine exercises have many great benefits for your body and your training. You can use it to build muscle and burn fat, but you also get some cardio in there too! It’s a great way to get strong without having any equipment at all. Now that you know what exercises are best on each type of machine, go test them out today!