What is a Smith machine and how to use it？

Smith machine is a machine that can be used to do squats, weightlifting, high and low pull, butterfly chest expansion, small birds, arm bending, pull-up and other actions, relative to free weight training reduced a lot, but also improve the safety factor of practice, very suitable for beginners.

Many advanced bodybuilders do not like the Smith machine, feel that there is no free weight training professional, difficult, not real weight training, but in fact, middle and senior bodybuilders can use the Smith machine to impact the ultimate weight to improve the bench press ability.

Exercise goal

1. Shoulder: Smith machine sitting shoulder push and standing shoulder push

The Smith machine shoulder press mainly exercises the deltoid and triceps muscles.

(1) Operation method (sitting shoulder push)

① Put the training bench under the Smith machine, adjust the left and right distance, and make sure that the left and right are equal. Adjust the barbell to the right height so that we can reach it with straight arms after standing or sitting;

② With your feet firmly fixed, hold the barbell with your palms facing forward, slowly remove the barbell from the shelf, and lift it until your arms are fully extended;

Slowly lower the bar until it is level with your chin, then use your shoulders to lift the bar back to its starting position.

2. Biceps: Smith biceps curls

The Smith bicep backward or forward bend exercises the bicep independent muscle group, with no other auxiliary muscle group.

3.Chest: Smith bench press

Smith bench press is a good way to exercise the pectoral major muscles, it is divided into flat, up oblique, down oblique three cases.

(1) Operation method

① Adjust the position of the bench and make you comfortable;

② Flat bench press is horizontal push; The oblique is pushed up about 30 degrees, and the oblique is generally pushed down about 20 degrees.

③ Keep the barbell axis corresponding to the corresponding part of the chest can fall on the bench press;

④ The holding distance should be wider than the shoulder, so that the pectoral major muscle can fully extend and contract;

⑤ When pushing the two arms straight or the elbow to maintain a small Angle, the pectoralis major muscle must be in the "peak contraction" state, then stop for a moment;

6 Exhale through the nose when pushing up, inhale through the mouth when reducing.

4 Waist and back: hard pull, lean rowing

(1) Smith pulls hard

Smith's main exercises are the lower back and biceps.

① Operation method

A. Starting position: Stand with your feet in an eight-figure position, the barbell is placed in front of your body, hold the barbell with your hands about shoulder width apart, and your legs are slightly bent or straight;

b, hands are holding the barbell, the head slightly raised, chest, tight waist and back, hips, upper body forward about 45 degrees;

c, leg muscle to straighten the knee to lift the barbell, pause for a moment;

d. Slow descent and reduction of knees;

e, if you want to improve the exercise effect, bend your knees (straight legs) to drop the barbell, do not let the barbell contact the ground, pull to the highest point, shoulders as far as possible, head up chest, stagnation for 3 seconds. Restore, repeat.

5 Legs: Smith machine squat, standing pose heel raise action

(1) Smith squat

Smith squats focus on the quadriceps, but also involve our biceps and glutes.

① Operation method

A. Place your shoulders under the barbell and stand up until your body is completely upright;

b, make sure that the toes of your feet are outward, bend your knees and squat until your thighs are below the position parallel to the ground, and then stand up until you return to the initial position.

This is the basic usage of Smith machine! Kangqiang fitness equipment has various models of Smith machines you can choose according to your own needs