How to exercise with a Smith machine

How to exercise with a Smith machine

In addition to free weights and Strength Equipment in the gym, there is actually another kind of equipment - Smith machine.You can get a full body muscle workout on this machine.

1. Squat

Exercise part:

Waist, Glutes and Heart

Exercise method:

With your shoulders under the bar, place your feet 8-10 cm from the bar, standing at a comfortable distance, keeping your feet shoulder-width apart, with your toes straight out or slightly outside.

Keeping your back straight and body tight, slowly bend your legs down and lift your hips back until your thighs are parallel to the floor.

Keeping your feet close to the ground, use your heels to push the bar back up to its original position.

2. bench press

Exercise part:

Chest and Triceps

Place the bench under the Smith machine, lie flat on the bench, and hold the bar with your arms straight up,Slowly lower the bar until you pause two or three centimeters from your chest, then push the bar back up to its original position.

3. shoulder press

Exercise part:

Shoulder

Place an adjustable dumbbell bench on the Smith Rack,Hold the bar outside shoulder width and slowly lower the bar down to your chest.Lift the bar up again, hold for a while under the chin, and then lift the bar up again.