Top Exercises for the Smith Machine: Triceps, Squats and More

The Smith Machine is one of the best pieces of equipment made for bodybuilders. It is a piece of equipment that incorporates the control of a workout machine with the power of free weights. The Smith Machine is great for those that work out alone and do not have a spotter. It also allows you to push more weight efficiently and safely. In this article, I want to explain to you some of the best exercises you can do with the Smith Machine. Let's begin.

Inclined Bench Press

Most bodybuilders only do flat bench presses. When they only do flat bench presses, they do not work the full chest. They only work one part of the chest, that is why it is important that you work every angle of your chest. With the incline bench press, your are working the top half of your chest and with the Smith Machine, it makes it a whole lot easier. Here is what you do. Lie face up on an incline bench set at 30-45 degrees centered inside a Smith Machine. Grip the bar with an overhand wider than shoulder width grip. Rotate to un rack the bar and hold directly above the upper chest. Lower the bar and then press up again. You want to do at least 3 reps of 10.

Triceps Close Grip Bench Press

The is a great exercise using the Smith Machine for your triceps. Here is how you do the exercise. Lie face up on a flat bench centered inside a Smith Machine with your feet flat on the floor. Grasp the bar with a shoulder width , overhand grip. Press the bar up slightly and rotate it to wrack it. Lower the bar to your lower Pecs, keeping the elbows close to your body. Don't bounce the bar off of your chest, instead the bar reaches an inch or so away, pause and press the bar back up the steady position. Squeeze your triceps at the top. You want to do 3 reps of 10 of the exercise.

Squats

Squats can be very brutal on your legs and if you do not have a spotter it can be very dangerous also. This is where the smith machine comes in. Here is how to do the exercise. You want to make sure that you have moderate weight on the machine. Stand up and grip the bar and make sure the bar is resting on your shoulder blades. You want to make sure that your feet are about shoulder width apart. Twist to un rack. Go down slowly while holding the weight on your shoulder, then explode back up. You want to do at least 3 reps of 10 for this exercise.

The Smith Machine is one of the greatest pieces of equipment every created for bodybuilding. It will take your training to new heights.