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Smith Machine

First Exercise Test

First Exercise Test

A.

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B.

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First Exercise Test

First Exercise Test

A.

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B.

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Incline Smith Machine Bench Press

Incline Smith Machine Bench Press

A.

Lie on your back on an incline bench directly underneath the barbell of a Smith machine. Use an overhand grip so your palms are facing away from you and your hands are slightly wider than shoulder-width apart.

B.

Gripping the bar as tight as possible, press it over your chest until your arms are completely locked out. Pause, and then lower back to the starting position.

Mistakes and Tips:

Do not let your elbows flare out. Keep the elbows close to your sides throughout the exercise.

Do not hyperextend your neck. Maintain a neutral long spine.

Squeeze your chest at the top of the press.

Smith Machine Bench Press

Smith Machine Bench Press

A.

Lie flat on your back on a bench directly underneath the barbell of a Smith machine. Use an overhand grip so your palms are facing away from you and your hands are slightly wider than shoulder-width apart.

B.

Gripping the bar as tightly as possible, press it over your chest until your arms are completely locked out. Pause, and then lower back to the starting position.

Mistakes and Tips:

Do not let your elbows flare out. Keep them close to your sides throughout.

Do not hyperextend your neck. Maintain a neutral long spine.

Squeeze your chest at the top of the press.

Behind-the-Back Smith Machine Shrug

Behind-the-Back Smith Machine Shrug

A.

Set the bar of the Smith machine at glutes level and stand facing away from it. Reach behind and grasp the bar slightly wider than shoulder-width apart with an overhand grip.

B.

Keeping your back straight and chest raised, shrug the bar upwards so it clears the glutes. Hold for a count of one at the top and return to the start position.

Mistakes and Tips:

Make sure to pause at the top of the movement and move slowly through each rep.

Smith Machine Upright Row

Smith Machine Upright Row

A.

Set the bar in the Smith machine slightly above knee height and grip the bar using a double-overhand grip. Make sure your palms are facing towards you and your hands are spaced about six inches apart.

B.

Raise the bar to chest height, pause, and then slowly lower the weight back to the starting position.

Mistakes and Tips:

Avoid using momentum to lift the bar. Instead, focus on deriving power from the upper body.

Smith Machine Overhead Press

Smith Machine Overhead Press

A.

Sit on a bench with a back support directly underneath the barbell of a Smith machine. Grip the bar with a double overhand grip, slightly wider than shoulder-width apart at just above shoulder height.

B.

Gripping the bar as tight as possible, press it overhead until your arms are completely locked out. Pause at the top, then lower it back to the starting position.

Mistakes and Tips:

Avoid leaning the head back. Push your head through your arms as you raise the bar.

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