- Perform bench presses on a Smith Machine for a fairly effective way to train your chest, triceps and shoulders. Grab an empty movable bench from the gym and position it underneath the Smith Machine so that the bar is roughly in a position over your lower chest. Lie on the bench, grabbing the bar with a grip that is either shoulder-width or slightly wider. Slowly lower the bar, keeping the weight under full control throughout until the bar comes into contact with your chest. Press the weight upward explosively until the bar is fully lifted again with your arms locked. Try to perform two or three sets of six to eight reps, increasing the weight on the bar when you can easily perform three sets of eight.
- Perform squats with the Smith Machine for a safe way to train your lower body. Address the Smith Machine with the bar at shoulder-height, ducking under the bar so that it is resting across your upper back (holding it in place with your hands). Stand with your feet slightly wider than shoulder-width apart, with your toes either pointed forward or slightly out, depending on your level of hip flexibility and comfort. Bend at the knees and hips, "pulling" the bar down onto your shoulders while you sit back, keeping your head held high and your chest out. Stop when the top of your thighs are parallel to the ground--use a mirror to judge this or have someone there to cue you when you reach proper depth--and reverse the movement of the bar by pushing through the floor with your heels, using the muscles of your legs, back and hips to stand again. Repeat for two or three sets of eight to ten reps, increasing the weight on the bar when you can easily perform three sets of 10.
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