In modern gyms and fitness centers, the Smith machine (Smith machine) is a mandatory attribute. Let's figure out how justified its popularity is. What are its advantages and what are its disadvantages?
The Smith machine is a power rack with barbell guides. The neck, with the help of special rollers, is connected to the guides along which the movement is made.
A mandatory condition in the design of the simulator is the presence of hooks for belaying.
The weight of the bar in Smith is from 15 to 20 kg, depending on the model of the simulator.
Description of the simulator
The Smith machine is a universal bodybuilder's assistant in working out all muscle groups. It’s not for nothing that it has gained such popularity, because now it’s rare to visit a hall where you won’t find it. What can I say, they even buy it for homework.
Story
The first Smith machine maker was Jack Lalanne. He became the first person to install this creation in the gym. The manager was Rudy Smith. The bodybuilder did not want to deal with the papers, and the first version of the simulator remained unpatented. After some time, Rudy Smith began to improve the product, after which he registered the invention in his own name. Such a simulator became very popular and from an ordinary manager the inventor turned into the executive director of the Vic Tunney network of gyms, where this device was installed for the first time.
Design
Smith bench is a U-shaped frame with a straight bar that moves freely inside the racks. All the work of the mechanism rests on 8 bearings, which prevent the rod from skewing in any direction, and that is why it is located strictly in a horizontal position. The bar slides smoothly, and it is also equipped with special hooks, which ensure safety for the athlete when performing exercises.
How much does a Smith bar weigh? Straight Olympic - 20 kg, bar for home training - from 5.8 to 10 kg, EZ-shaped - 6.5 kg.
The frame has durable material that can easily support the weight of the athlete. A counterweight is necessary to ensure the stability of the structure; it is located on the back side of the frame. The posts are equipped with locking points. The greater their number, the more convenient it will be for the athlete to perform exercises on the Smith machine and the safer it will be. In addition to the product itself, there may be an adjustable bench, which significantly increases the range of exercises.
pros
The advantages of the Smith machine include:
- When considering the Smith simulator, it is worth noting that every beginner will understand how to use it. The device allows you to perform various exercises even for beginner athletes, those who have not fully mastered the technique of performing various traumatic exercises, which include squats with a barbell and bench press. At the same time, the simulator will allow you to perform the technique when working even with heavy weight without fear.
- It is possible to perform the exercises alone without the help of a partner who will provide insurance. For example, when bench pressing, which is extremely important for athletes who train alone.
- Performing exercises on a machine will help the athlete train one arm or leg if it lags behind in development.
- The simulator can be used by people who have been injured.
Minuses
The disadvantages of the Smith machine include:
- Impossibility of changing trajectory. Unfortunately, the simulator does not take into account the body structure of each athlete. The trajectory of a fixed bar may only correspond to the anatomical structure of some athletes. For all other people, performing exercises can lead to various injuries.
- When working with free weights, more joints and muscles will be involved in the work than with Smith.
- Stabilizing muscles are not used when performing exercises on the machine. Due to the fact that the development of the surrounding muscles does not occur after training on Smith, many athletes try to start working with free weights, which turns out to be quite difficult. They physically cannot handle the same mass as the Smith rack.
- Due to the fact that the bar moves vertically, most of the load when performing some types of techniques will fall on the shoulder joints. Working only in a Smith machine may cause damage to these parts of the body.
Options
In theory, by changing the position of the legs, you can change the emphasis of the load on the necessary muscles.
Frontal
Front squats (or hack squats) are a more relevant technique for men. When squatting with a narrow leg stance, the load is shifted to the outer part of the quadriceps (lateral head).
Front squat technique in a simulator for men:
Go to the Smith machine and, with your arms crossed, mark the exercise bar on them. Elbows should be strictly parallel to the ground. The feet are under the shoulders, and the toes are turned 30-45 degrees. Tighten your abdominal muscles and only after you feel confident enough begin the movement. Keep your back straight and slowly lower yourself until your thighs are parallel to the ground. Push through your heels and return to the starting position.
The working weight when performing front squats is less than in classic ones!
- When the legs are positioned wide, the load is greater on the inner surface of the thigh (adductor muscles).
Plie
This is just some special form of perversion. Doing plie in Smith is very inconvenient and practically impossible. We do not recommend this option to you. Read: How to effectively pump up Madame Sizhu: plie and sumo squats
With the legs brought forward onto the buttocks
For girls: how to squat with an emphasis on the buttocks? Usually it is this technique of execution that is meant by the squat for girls in the Smith machine. To specifically work the gluteal muscles, your legs need to be placed a little further and your feet hip-width apart. This is the most dangerous and most unphysiological option for performing a squat in a simulator for women; it is difficult to imagine such a perdimonocle in life: sit down while moving your legs forward. In addition, with any positioning of your legs, you “block” your joints in a straight path, which never happens in life.
Who is the simulator suitable for?
Not only professional athletes can use the Smith power machine for training, but also athletes who do not think about making mistakes. Thanks to the many functions of the product, they will be able to develop various muscle groups, as well as achieve the desired muscle definition.
The Smith Machine simulator is intended for people who want to put stress on all muscle groups and soon feel the effect of the exercises.
Features and advantages of the Smith machine
- The stable position of the bar in the structure allows you to perform exercises without insurance. The ability to install restraints that will not allow the athlete to be crushed by the barbell makes the simulator safe.
- Due to the design features, most exercises involve fewer stabilizer muscles, which results in less effort and allows you to focus on the target muscles. This is especially convenient for beginners or, for example, girls who want not to overload the quadriceps and back when squats, but to get an emphasis on the gluteal muscles.
- The stable position of the bar allows you to focus on technique due to the stability of the bar, which does not roll from side to side, as happens with free weights. Just like the limiters, this allows you to work with a large working weight.
Contraindications
Contraindications will depend on the exercise performed in the simulator. For example, squats should not be performed in a Smith machine if you have varicose veins, musculoskeletal disorders, knee injuries, or during pregnancy and breastfeeding. If you have any doubts about the ability to exercise in this simulator, you should contact a specialist.
Smith bench press. What, why and why?
Developing the latissimus dorsi muscle with T-bar rows
You can do whatever your heart desires in the Smith machine. If she wants to make lunges, please. And if you want to shake your shoulders, then the head press will help you. And even if you want to work your chest, you can do the Smith bench press, and you will be good to go. We decided to dedicate today’s post to the last exercise. Go!
Muscle atlas
The exercise belongs to the basic class and is aimed at working the triceps. The muscle ensemble includes the following units:
- targeted – pectoralis major (sternal head);
- synergists – anterior delta, major thoracic clavicular head, triceps;
- dynamic stabilizers – biceps (short head);
A complete muscle atlas looks like this:
Advantages
By performing the Smith Bench Press exercise, you can expect to receive the following benefits:
- increasing the strength of the muscles of the upper shoulder girdle;
- increasing the volume and strength of the pectorals;
- strengthening the anterior delta;
- improved bone health;
- bench press variability.
Execution technique
The Smith barbell bench press is an exercise of entry-level complexity. The step-by-step execution technique is as follows:
Step #0.
Place a flat bench under the machine. Load a barbell with weight and lie down on a bench. Bring your shoulder blades together, bend over into a bridge, and place your feet firmly on the floor. Turn the hands away from you and fold out the retaining stops. With your arms outstretched, grab the bar, grip shoulder-width apart. Statically tighten your abs. Direct your gaze forward. This is your starting position.
Step #1.
As you inhale, begin to lower the barbell by bending your elbows. As soon as the bar touches your chest, exhale and press it up. Lock yourself at the top point of the trajectory for 1-2 counts and additionally squeeze your chest. Repeat the specified number of times.
In picture form it looks like this:
In motion like this:
Variations
In addition to the standard version of the Smith bench press exercise, there are several variations:
- at an angle up/down;
- reverse grip;
- with the bar thrown out.
Secrets and subtleties
To get the most out of the exercise, follow these guidelines:
- when lowering the barbell to your chest, maintain a 90-degree angle in your forearm;
- do not hold the weight at the bottom point of the trajectory and do not rest at the bottom;
- Lower the bar slowly and under control and press it up powerfully and explosively;
- do not slide your body on the bench while performing the exercise;
- throughout the entire movement, do not move your legs, fix them in one position;
- do not bounce the barbell off your chest, do not use inertia;
- breathing technique: inhale – when lowering the projectile, exhale – when squeezing/extending your arms;
- numerical training parameters: number of approaches 3, number of repetitions – 10-12.
We're done with the theoretical side, now let's look at some practical points.
Is the Smith Bench Press an effective chest exercise?
According to user ratings on the bodybuilding.com portal, the exercise has an average score of 8.3/9, which indicates its high demand and effectiveness. Studies on electrical muscle activity (Journal of muscle strength and condition, USA, 2019) report MVIC (maximum isometric contraction) of the order of 84±7.2% versus 89±15% in the same exercise, but with free weight. Thus, the Smith bench press is one of the most effective exercises for increasing chest size.
How to quickly pump up your breasts
To quickly pump up your chest, try to first turn off your triceps and anterior deltoids in your workouts. That is, first perform two exercises for the triceps and shoulders, tire them out with isolation work, and then move on to exercises for the chest. Take 2-3 of them and run them with a drop set, i.e. with weight loss. Follow this strategy for three months, training your chest 2 times a week, and you will soon see results. Actually, that's all I would like to talk about. Let's summarize.
Afterword
The Smith Bench Press is the latest addition to our technical pantheon of notes. Often it is in it that you can feel the breasts better, and not in the classics. Try it, maybe this will be the case for you - the results in the bench press will be trampled. Well, are you done already?
