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The Smith machine is a versatile piece of equipment that can be used to build muscle and burn fat. It has multiple levels of resistance, so you can adjust the level of difficulty depending on your goals. Additionally, it can be used for a variety of exercises, both for strength and cardio. Here are 12 Smith machine exercises that will help you build muscle and burn fat.
Shop The Collection: Smith MachinesSquats are one of the best exercises for building muscle and burning fat. They target the quads, glutes, and hamstrings, making them an effective overall leg exercise. With the Smith machine, you can perform squats with more stability, allowing you to use more weight or do more reps. Make sure to keep your back straight and your chest up throughout the movement.
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Lunges are another great exercise for targeting the lower body. Not only do they work the quads, glutes, and hamstrings, but they also engage the core muscles for added stability. With the Smith machine, you can do walking lunges as well as stationary lunges. Keep your abs tight and maintain good form during the entire movement.
Shop The Collection: Altas StrengthDeadlifts are one of the most effective exercises for building total-body strength. With the Smith machine, you can focus more on perfecting your form since you won’t have to worry about balancing the barbell. Keeping your back straight and engaging your glutes and legs, drive through your heels to stand upright. Make sure to keep the bar close to your body throughout the movement.
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Step-ups are a great way to target the lower body while also getting some cardio in. With the Smith machine, you can increase the intensity by adding more weight or increasing the speed of the movement. Start by placing one foot on the platform and pushing off with the other foot to stand upright. Make sure to keep your back straight and your core engaged throughout the entire movement.
Calf raises are an excellent exercise for developing calf strength. With the Smith machine, you can add more weight to increase the intensity. Start by standing with your toes on the platform and your heels off the ground. Push through your toes to raise your heels off the ground, then slowly lower them back down. Make sure to keep your back straight and your core tight throughout the entire movement.
The shoulder press is a great way to target the shoulders, chest, and triceps. With the Smith machine, you can add more weight to increase the intensity. Start by setting the bar at shoulder height and gripping it with an overhand grip. Push the bar up until your arms are fully extended, then slowly lower the bar back down. Make sure to keep your back straight and your core tight throughout the entire movement.
Pull-ups are an excellent exercise for building upper-body strength. With the Smith machine, you can use a special attachment to make the pull-up easier. Start by gripping the bar with an overhand grip and pulling yourself up until your chin is above the bar. Slowly lower yourself back down and repeat. Make sure to keep your back straight and your core tight throughout the entire movement.
Bent-over rows are a great back exercise. With the Smith machine, you can add more weight to increase the intensity. Start by setting the bar at hip height and gripping it with an overhand grip. Bend at the hips and push your chest out before pulling the bar up to your chest. Slowly lower the bar back down and repeat. Make sure to keep your back straight and your core tight throughout the entire movement.
Tricep extensions are a great way to target the triceps. With the Smith machine, you can add more weight to increase the intensity. Start by setting the bar at shoulder height and gripping it with an underhand grip. Push the bar up until your arms are fully extended, then slowly lower the bar back down. Make sure to keep your back straight and your core tight throughout the entire movement.
Chest flyes are a great way to target the chest muscles. With the Smith machine, you can add more weight to increase the intensity. Start by setting the bar at chest height and gripping it with an overhand grip. Push the bar out until your arms are fully extended, then slowly bring the bar back in. Make sure to keep your back straight and your core tight throughout the entire movement.
Upright rows are a great way to target the shoulders and traps. With the Smith machine, you can add more weight to increase the intensity. Start by setting the bar at shoulder height and gripping it with an overhand grip. Pull the bar up until it’s just below your chin, then slowly lower the bar back down. Make sure to keep your back straight and your core tight throughout the entire movement.
Lat pulldowns are a great way to target the lats and biceps. With the Smith machine, you can add more weight to increase the intensity. Start by setting the bar at shoulder height and gripping it with an overhand grip. Pull the bar down until it’s just below your chest, then slowly raise the bar back up. Make sure to keep your back straight and your core tight throughout the entire movement.
The Smith machine is a great tool for building muscle and burning fat. With its adjustable resistance levels, you can customize your workouts to suit your goals. The 12 exercises listed above are all great options for using the Smith machine to get a full-body workout. Try adding them to your routine to see how they can help you reach your fitness goals.
