You can train many different muscle groups on a Smith Machine.
The Smith machine is a device many weightlifters use to train both their upper and lower body. It has a barbell that slides up and down, but does not move forward or backward. The Smith machine also comes equipped with two safety hooks that secure the bar to a pair of safety pegs. This allows the weightlifter to train without having to ask another person to spot them during an exercise.
Bench Presses
The bench press is an exercise to use for building the chest muscles. To use a Smith machine for this lift you will need to slide a weight bench under the bar, since the Smith Machine does not have a bench attachment. Make sure to position the bench so the center of the bar is over the middle of the bench. Add some weights to each side of the bar, then lie down on the bench. Reach up and place your hands on the bar at shoulder width using an overhand grip. Push the bar up until your arms are fully extended, then slightly move your hands back toward you so the safety hooks that hold the bar on the Smith machine are clear of the support pegs.
To begin the exercise, lower the bar down to approximately one inch from your chest. Hold the position for a count of one, then push the weight up until your arms are fully extended. Repeat the movement for 10 repetitions. After your final repetition, turn your hands away from you so the safety hooks will hold the bar on the support pegs. Make sure that the bar is secure before you sit up to get off of the bench.
Shoulder Presses
Shoulder presses are an exercise to use for developing both the shoulders and triceps muscles. To use a Smith machine for shoulder presses, position a weight bench under the center of the bar. Add some weights to each side of the bar, then sit down on the bench. Place your hands on the bar at shoulder width with an overhand grip. To begin the lift, press up with both arms, then move your hands back toward you so the safety hooks do not hit the support pegs. Lower the bar down to just past your chin, then push it back up to finish the repetition. Do 10 repetitions, then return the safety hooks to the support pegs.
Squats
Squats are an exercise to use for developing the quadriceps muscles of the legs. To use a Smith machine for squats, slide the bar up until it is at eye level and then return the safety hooks to the support pegs. Add weights to both sides of the bar, then slide your head under the bar and center it on your upper back just below the shoulders. Place your hands on the bar slightly wider than shoulder width using an overhand grip. To begin the exercise, move your hands back toward you to remove the safety hooks from the support pegs. Bend at the knees until your thighs are parallel to the floor. Stand back up straight to finish the repetition. Repeat the exercise for 10 repetitions, then return the safety hooks to the support pegs. Make sure that the bar is secure before you step out from underneath it.
Tags: safety hooks, support pegs, your hands, hooks support, hooks support pegs