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The Smith machine is an absolute staple in any gym. It is a weight machine consisting of a barbell that is fixed within steel rails and allows for vertical or horizontal movements. It is great for building strength, muscle mass, and improving overall fitness.
Shop The Collection: Smith MachinesThe Smith machine can be used for a variety of exercises from squats to presses. It is an incredibly versatile piece of equipment and can be used for many different exercises that target different muscles in the body. Here are six unique Smith machine exercises that you can use to spice up your workouts!
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Step-ups are a great exercise for strengthening the legs and glutes. They are simple to do on the Smith machine and can be done with just one leg at a time. To perform this exercise, place the bar of the Smith machine at hip level. Place one foot on the bar and press down, stepping onto it with the other foot. Step back down and repeat. Try to keep your knee over your toes when stepping up and make sure you push through your heel when pressing down.
Shop The Collection: Altas StrengthLunges are a great exercise for working the quads and glutes. They can be done with dumbbells or a barbell, but using the Smith machine makes them even more effective. To perform this exercise, set the bar of the Smith machine at hip level. Step forward with one leg and lower the body until the back knee almost touches the ground. Push off the front foot and return to the starting position. Make sure you keep your chest up and your core engaged throughout the exercise.
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Incline presses are great for targeting the chest muscles. To perform this exercise, set the bar of the Smith machine at shoulder height. Grip the bar with both hands and press it up while keeping your elbows close to your body. Lower the bar back to the starting position and repeat. Make sure you keep your core tight and your back flat against the surface of the machine.
Squats are a great exercise for strengthening the quads and glutes. On the Smith machine, squats can be made even more effective. To perform this exercise, set the bar of the Smith machine at shoulder height. Step under the bar and grip it with both hands. Keeping your chest up and your core tight, squat down until your thighs are parallel to the floor. Push through your heels and return to the starting position. Make sure you keep your knees behind your toes and don’t let your knees cave in.
Bent-over rows are a great exercise for strengthening the upper back muscles. To perform this exercise, set the bar of the Smith machine at waist level. Bend over and grip the bar with both hands. Keep your back flat as you pull the bar up towards your chest. Lower the bar back to the starting position and repeat. Make sure you keep your core tight and your shoulders back throughout the exercise.
Shoulder presses are a great exercise for strengthening the shoulder muscles. On the Smith machine, shoulder presses can be made even more effective. To perform this exercise, set the bar of the Smith machine at shoulder height. Grip the bar with both hands and press it up above your head. Lower the bar back to the starting position and repeat. Make sure you keep your core tight and your back flat against the surface of the machine.
These are just a few of the many exercises that can be performed on the Smith machine. With its versatility and effectiveness, it is no wonder why it is such a popular piece of equipment in gyms across the world. So if you are looking to add some variety to your workouts, give these six Smith machine exercises a try!
The Smith machine is a great piece of equipment for those looking to build strength, increase muscle mass, and improve overall fitness. With its versatility and effectiveness, it can be used for a variety of exercises including step-ups, lunges, incline presses, squats, bent-over rows, and shoulder presses. Give these exercises a try to spice up your workouts and take your fitness to the next level!
