Smith Press Machine
Smith Press Machine
The Smith Press Machine is a very versatile piece of equipment that allows you to safely perform a series of exercises, with heavy weights, without the need for a spotter. Three of the most common exercises performed on the Smith Press Machine are the shoulder press, the bench press, and the squat.
The Smith Press Machine is a machine that has a barbell positioned between two metal vertical runners. The barbell can only go up and down, and cannot fall forwards or backwards. For this reason, many people will point out that the smith machine is a very safe piece of equipment. Additionally, the weight on a smith machine can be re racked at any point along the range of motion, so the safety features of a smith machine make it very attractive for heavy training alone, without the need for a spotter.
Because the bar is balanced between the vertical runners, lifters can expend all of their energy forced on moving the weight, and none of the force on keeping it balanced (it is already balanced) this allows many people to use a smith bench to perform a series of repetitions with a greater weight than they would be able to do on a comparative free weight platform. The Smith Press Machine also promotes good form. As the barbell is locked in place, and can only move up and down, the weight is more likely to be transferred to the appropriate muscle groups while performing a series of repetitions. The smith machine can be a great tool for beginning to intermediate weight trainers, as it forces them to keep proper technique and form as they perform the exercise.
What does a Smith Press Machine look like?
The smith machine looks a little like a football goal, and the bar is kept between two runners at the front of the machine. The smith machine is a large machine, as it is capable of allowing standing squats as well as seated exercises. The smith machine’s dimensions are 220 cm x 120 cm x 230 cm.
Proper form with a Smith Press Machine
Some people prefer the truer motion of a free weight platform, as they say that for certain exercises, such as the bench press. The weight’s are actually moved in a bit of an arcing motion. This is impossible to recreate while using the completely vertical motion of the Smith Press Machine. Many users appreciate the safety features of the smith machine, and also enjoy that the machine enables them to lift more weight than they otherwise would be able to.
The smith machine is great for training on your own, as you can do a whole series of heavy weight presses, and squats, without concerning yourself about the safety of the exercises.
The squat.
The squat is an excellent exercise, and is considered the king of muscle development, for the dramatic muscle growth shown after doing proper heavy squats. The smith machine is a great tool for the squat, as it forces proper technique; and because the bar can be re-racked at any point along the range of motion, the squat on a smith machine is completely safe. Additionally, many people report that the art of balancing the weight properly while performing the correct squatting motion can be difficult, so the true vertical motion of the Smith Press Machine is beneficial, and allows them to concentrate only on lifting the weight, and not on their own balance.
How to do a squat
A squat using a smith machine should be done with the barbell resting on the shoulders, behind the neck. The barbell is lifted off the supports, and is lowered down, until you are squatting with you legs at parallel to your knees, or even lower. The weight is them brought back up, as you smoothly move into a standing position again. The weight should be lifted with your back completely straight. Any curvature in the back can result in a back strain, and all the weight should be lifted by the muscles in the legs.
The feet should be shoulder length apart while completing these exercises and you should concentrate on using the heels of your feet to lift the weight, and not your toes. This keeps the force centered primarily on the glutes and the quads, which are the primary lifting muscles in a squat. The squat also develops the hamstrings and the calves.
Bench presses
The squat may be the king of muscle development, but the bench press is the undisputed king of the gym. The bench press is an exercise that has the lifter lying flat on their back, and lifting a barbell vertically from an arms extended position above the chest, lowering the weight until the barbell is touching, or almost touching the chest, and returning to the arms straight above the chest.
The world record for this type of movement is an astonishing 1010lbs. Due to the heavy weights that are used, a spotter is usually needed for this type pf exercise, but the Smith Press Machine alleviates the need for a spotter, as the weight can be re racked at any point along the range of motion. Additionally, the Smith Press Machine allows for easier balancing of the weight, and most people report that they can lift more weight while using a Smith Press Machine, than with a completely free weight bench press.
The bench press works primarily the pectoral muscles, although the triceps and deltoids are also developed to a lesser degree. The standard exercise is done on a flat bench, but the bench can be angled up or declined, to allow for slight variations on the muscles targeted.
Correct form is important when doing the bench press, as incorrect form can result in injury. Some common injuries can be: cracked or broken ribs, from bouncing the bar off of the chest; and back injuries, by training the front of the torso too much, without proper corresponding musculature increases along the back.
Shoulder press
The shoulder press is an exercise that has you seated and grasping the bar at your shoulder level. The par is pressed upwards over the head, until the arms are completely extended vertically over the top of your head. The movement is then repeated until near failure. The Smith Press Machine is an excellent choice for this type of exercise, as the vertically controlled movement of the bar places all the force onto your shoulder muscles, and proper form is much more easily achieved. As the smith machine can be re racked at any point along the range of motion, this exercise can be performed without a spotter, by using the smith machine for safety.
Why get a Smith Press machine
The smith machine offers a number of advantages over straight free weight training. The smith machine is far safer than un supported barbell training. The weight can only move vertically, and there is no need to balance the weight and risk accident through an imbalance of the sometimes heavy barbell.
The smith machine also promotes proper form. The barbell can only be moved up and down, so your muscles will be focused on lifting in the correct manner. The rigidity of the movement promotes proper form, and this increases muscle development, and reduces the likelihood of injury due to incorrect form
The smith machine is also quite safe for use without a spotter. The smith machine allows the weight to be re racked at any point along the range of motion; so you can exercise to the point of failure, safely, and without the need for a spotter.
Many people enjoy the easier lifting due to not having to worry about balancing the weights. And can expend all of their force onto the lifting motion.