Training

Full-Body Training on the Smith Machine

Hit all your body parts without a spotter and without changing machines.

by

Chris Lund

SMITH MACHINE TIP SHEET

  • Ladders, where the bar is raised or lowered one notch after each subset, let you do dropsets on body-weight exercises.
  • A Smith machine is a convenient way to superset with the same weight, for example, pairing shoulder presses with upright rows.
  • With some normally arced exercises, such as curls, you’ll need to bend your wrists back as the weight is raised to prevent wrist strain. 

SMITH MACHINE BASICS

  • The bar’s path is locked into a vertical or slightly angled route.
  • The many safety catches allow you to go to failure without a spotter.
  • By removing any horizontal movement, many exercises are altered.
  • The Smith works best in conjunction with free-weight exercises.

 SMITH MACHINE TRICEPS ROUTINE 

  • Overhead Triceps Extension | SETS: 3 | REPS: 10-12
  • Close-Grip Bench Press | SETS: 3 | REPS: 8-10
  • Hands-Behind-the-Back Dip | SETS: 3 | REPS: 8-10
  • Body-Weight Triceps Extension | SETS: 3 | REPS: 10-15

 FLEX 

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