Smith machines are one of the most versatile types of weight equipment. They can be used to work every body part. They are also compact enough to use at home. On some models, the weight bar can be placed high enough to use for pull-ups and low enough to do certain back exercises. There are also many new models and attachments that allow you to perform about every exercise imaginable and allows you to craft the best workout possible for your particular fitness goals.
The Smith Machine
Fitness icon Jack La Lanne invented the first prototype of this machine in the 1950's, which was later perfected by Rudy Smith, a bodybuilder, with some engineering assistance. The machine was developed to serve as a multipurpose piece of equipment from which virtually any body part could be exercised. It can be found in gyms all over the world.
Most bodybuilders feel that they receive a better all-around workout with free weights. When performing bench presses the pectoral muscles have to work harder to balance and stabilize the free weight while pushing it up. Some of this is lost with the same exercise on the Smith machine. The differences are minimal and may only affect the most serious bodybuilders. For most everyone else, resistance training on a Smith machine certainly can be used to pack on muscle.
While more pressure is exerted on a muscle with free weights, Smith machines allow for a much smoother workout and are preferred by many older bodybuilders for key exercises such as the bench press and squats. Free weight bench presses and squats place stress on the joints.
Smith Machine Workouts
Almost any body part can be worked out using traditional Smith machines. These are the units without all the special attachments.
Chest exercises are one of the easiest to perform on the Smith machine. These machines usually come with an adjustable bench, and you can perform flat bench presses, inclines or declines.
The Smith machine also allows for a very smooth military press for shoulders. Shrugs and upright rows can be done for the trapezius muscles. The bar is also well positioned for doing front laterals.
The bar can be placed high enough to do pull-ups for lats and also can be positioned to perform bent-over rows and deadlifts for your back.
The Smith machine protects the back more than free weights when doing squats.
Smith Machines with Attachments
Some of the newer models of Smith machines have virtually any attachment under the sun. Cables can be used for working the chest, lats and biceps. The cables also can provide a complete a shoulder routine because side and rear movements are possible; as are push-downs and overhead extensions for triceps.
Butterfly attachments enhance chest workouts. And lat pull-downs can be performed with both the handles and the bar.
The arms can be worked from different angles using the cables with the camber bar attachment.
Tags: Smith machines, bench presses, body part, free weights, Smith Machine