Smith Machine Workouts

The Smith Machine is one of those machines that is rarely used and when used only used to perform one or two exercises. Besides the basic squat there are a sundry of different exercises that can be performed on the smith machine. The biggest benefit with using the smith machine is it is your assistance or otherwise know as your spotter. Here are a couple of exercises to try and switch up your workout.

Exercises for upper body:
Push up: place bar on lower setting and grab bar with hands as you angle your body in slight angled push up position. Be sure to put hands wider than shoulders, keeping back flat.

Bicep curls: position your body behind the bar with elbows rested on hips. Grab bar and lift to a midway position then bring bar back down to starting position. Concentrate on not latching the bar when lowering and lifting the bar.

Triceps dips: Keep elbows parallel and only lower elbows until they reach 90 degrees.

Deadlifts: Keeping feet hip width apart behind the bar lower upper body keeping back straight and bring weight up into a standing upright position. Be sure to keep good form and back straight and flat the entire time! Return to start and repeat.

Upright row: In a overhand position grip bar standing tall and bring bar up until elbows are parallel with chin.

Exercises for lower body:
One Legged squat: performed the same way as a basic squat but prop foot back and lower into a lunge position.

Calf raises: stand on weights on floor with smith bar on shoulders and lower heels to the floor.

Smith lunges: In split stance lower body into lunge position. Be sure to keep knees at a 90 degree angle.