How to Use a Smith Machine

The Smith machine is perennial piece of fitness equipment. Most reputable gyms have at least one on the premises, though only a few people know how to use it effectively. Smith machines allow you to lift tremendous amounts of weight without assistance. Whether you are interested in squats, shoulder lifts or bench presses, the Smith machine can deliver noticeable strength gains--if you use the proper technique.

Difficulty: Easy

Instructions

Things You'll Need:

• Athletic shoes
• Towel

1. Get familiar with the bar. The bar is engaged, or locked, when turned towards you. It is disengaged, or unlocked, when turned away from you.

2. Place the bar on your shoulders, with your feet shoulder-width apart. Make sure your feet are directly under the bar.

3. Disengage the bar and squat until your thighs are parallel to the floor. Stand and repeat.

4. From the same position, lift the bar until your elbows are nearly locked straight. Lower the bar to your shoulders and repeat.

5. Lock the bar and position a flat bench under the Smith machine. Lay down, unlock the bar and bench press the bar.

Resources

• The Smith Squat

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