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The Smith machine is an all-in-one weight training tool that has been around since the 1950s. It features a barbell attached to a sliding track, allowing you to perform a variety of exercises while keeping yourself safe and in control. The Smith machine is ideal for people who are new to weightlifting, as well as experienced lifters looking to switch up their routine.
Shop The Collection: Smith MachinesUnlike free weights, the Smith machine allows you to move the barbell in a single plane of motion, making it easier to target specific muscles. This can be useful if you’re looking to focus on specific muscle groups, or if you want to take the pressure off your joints by avoiding the range of motion of free weights. Additionally, the Smith machine allows for greater stability, making it easier to maintain form throughout each exercise.
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Smith machine exercises can offer several benefits, including:
Shop The Collection: Altas StrengthBy focusing on multiple muscle groups at once, Smith machine exercises can help you get stronger and build lean muscle mass faster. The increased stability also means you can lift heavier weights without sacrificing form.
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Here are some of the best Smith machine exercises that target multiple muscle groups:
Squats are one of the most effective lower body exercises and they can be easily adapted to the Smith machine. To do this, place the barbell on your shoulders and stand with your feet hip-width apart. Then, bend your knees and lower your hips until your thighs are parallel to the ground. Push through your heels to stand up again.
Squats work multiple muscle groups, including your glutes, quads, hamstrings and calves. For an even greater challenge, you can try adding weight or holding a dumbbell in each hand.
The bench press is a classic upper body exercise that can be done using the Smith machine. To do this, start by setting the bar at chest height. Lie back on the bench and grip the bar with both hands. Then, push the bar away from your chest until your arms are straight. Lower the bar back down and repeat.
The bench press works your chest, shoulders, triceps and core muscles. For an extra challenge, you can add weight or use a narrower grip.
Deadlifts are a great way to build strength and power. To do them on the Smith machine, set the bar at hip height. Grip the bar with both hands and stand with your feet hip-width apart. Keeping your back flat, hinge at the hips and lower the bar until it reaches the floor. Drive through your heels to return to the starting position.
Deadlifts work a variety of muscle groups, including your glutes, hamstrings, back, shoulders and core. For an extra challenge, you can add weight or hold a dumbbell in each hand.
Pull-ups are a great way to strengthen your upper body and build muscle. To do them on the Smith machine, set the bar at chest height. Grab the bar with an overhand grip and hang from it. Pull yourself up until your chin passes the bar. Lower yourself back down and repeat.
Pull-ups work your lats, biceps, forearms, shoulders and core muscles. For an extra challenge, you can add weight or use a narrower grip.
Lunges are a great way to build strength and stability in your legs. To do them on the Smith machine, set the bar at shoulder height. Place one foot in front of the other and grip the bar with both hands. Bend your knees and lower your hips until your front thigh is parallel to the ground. Push through your heel to return to the starting position.
Lunges work your glutes, quads, hamstrings and calves. For an extra challenge, you can add weight or hold a dumbbell in each hand.
The Smith machine is a great tool for targeting multiple muscle groups. By incorporating these exercises into your routine, you can improve your strength, build lean muscle and reduce your risk of injury. Give these exercises a try and see how they can benefit your fitness goals.
