Why You Should Invest In A Smith Machine This 2021
Over the years, the Smith Machine has been growing in popularity. Smith Machines come with a number of different advantages and can actually replace several types of exercise equipment, so it is not a surprise why there is an increased demand among people looking to put an all-in-one equipment in their homes. Among fitness enthusiasts, this gym equipment receives both love and hate, most likely because of personal preferences. However, no matter what opinion you look at, the fact still remains that the smith machine is one of the most effective, reliable, and easy to use equipment for resistance and strength training.
So whether you are aiming to build some muscle or lose some body fat or just maintain an overall level of fitness, the Smith Machine is an excellent equipment made to help you develop strength and achieve your goal body physique. These are just some of the reasons why Smith Machine is definitely a good investment. If you are curious why you should invest in a smith machine this 2021, below is a list of our top reasons!
Benefits of a Smith Machine
Here are some of the most prominent Smith Machine benefits:
- All-in-one machine
Maybe this is the most important reason why you should invest in the smith machine this year, especially that we are in a time of social distancing. Because it is an all-in-one machine, it has the unique ability to easily replace a lot of pieces of gym equipment that can be broken, perfect for home gym and exercises. Most Smith Machine in the market comes with a back row attachment, lat pull-down attachments, an adjustable bench, and even a cable crossover. With that, it offers all the necessary materials for upper and lower body workout routines. Also, fitness experts maintain the Smith machine is a good one to purchase, especially to those who are not comfortable going to the commercial gyms for safety or any other reason. Many types of exercises can be performed on the Smith Machine. The smith machine offers a great whole body workout which makes it a good investment and will benefit you for a really long time if you know how to use it properly.
- A fixed plane of motion
According to experts, exercising through a fixed plane is unnatural for your body. However, this is beneficial if you only want to use one joint and focus all your training on a single muscle group. The smith machine allows you to isolate specific muscle groups, which makes it ideal especially to those who have a hard time developing a certain muscle. This is due to the absence of any side-to-side and front-to-rear movement of the bar when using a Smith machine. The vertical movements performed takes some of the balancing out of the movement which greatly benefits the muscles. Targeting hard to train and reach muscles is surely one of the reasons why you should invest in the smith machine this 2021.
- Offers a number of different exercises
As stated above, many types of exercises can be performed on the Smith Machine which makes it a good investment. The smith machine is also very ideal for beginners because it can help them perform different exercises in a safer way. Here are the top exercises you can do with the smith machine:
- Smith machine back squats
Without a doubt, the Smith machine back squat is one of the best Smith machine exercises that you can perform in the equipment. A Smith machine squat will add serious muscle to your quads and glutes. And in some cases, you will achieve faster results than with the barbell version, especially if muscle growth is your primary goal.
The Main muscles targeted in the smith machine back squats are the Quads and glutes. The supporting muscles isolated are the spinal erectors, abs, hamstrings, and calves.
In order to perform the smith machine back squats you should first adjust the bar of the Smith Machine so that it is at shoulder height. Begin with a loaded bar; 10-pound plates on each side is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement. After that, position your hands about shoulder-width apart on the bar, and lightly grip the bar with an overhand grip. Next, step in front of the rack, and rest the bar on your trapezius muscles. With your feet about hip-distance apart, unlock the bar by lifting it up and forward. After that, shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second. With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That’s one rep. Complete three sets of 12 reps.
- Smith machine incline push-ups
Push ups probably are not the first exercise that comes to mind when using the Smith machine. However, if you want to achieve a bigger, rounder chest, then you should definitely not overlook Smith machine push ups because it can help promote more mass than any other chest exercise, when done right.
In order to perform the exercise, you must first set the Smith bar to knee height. After that, bend over and grab the bar with an overhand shoulder-width grip. Make sure that your wrists are straight. Next, assume the push up position by shuffling your feet backwards, ensuring that your back is flat and that your head is looking straight down. After that, tuck your elbows so that they make a 45-degree angle between your upper arm and torso. Inhale, brace your core and then lower your chest towards the bar. Then, descend until your lower chest touches the bar or until you feel a sufficiently deep pectoral stretch. Push yourself back up by forcefully pressing your hands into the bar. Finish the rep by contracting your chest and triceps and then repeat for 3-5 sets of 8-30 reps.
- Smith machine back squats
- Odd bar angles
One of the downsides when exercising through free weights is that it is almost impossible to hit your body from all sorts of odd angles and positions. However, with the smith machine you can definitely do it. Hence, the smith machine can really aid in focusing on the muscles that you feel are getting engaged, while also letting you find the angles that best fit you and will give you the best results during each exercise.
- Very stable and safe
Also, we think that one of the main reasons why you should invest in the smith machine this 2021 is because of its stability and safety features.
With the present times, it is important to stay safe through staying at home as much as possible. Hence, setting up an area of your home for your exercise is a must to maintain an overall healthy body. The smith machine is perfect for home settings because it is very stable and safe. Instead of the individual stabilising the exercise motion by yourself, the Smith machine will do it on your behalf. This makes it easier for you to perform the motion safely. In addition to that, the Smith machine also permits you to lift using heavier resistances without a spotter. This comes in especially handy when training alone. When you encounter any difficulty in lifting, all you need to do is to twist the bar and re-rack it without any fear of dropping it, which makes it highly safe for beginners and all types of trainers.
- Go to your limits
Because of safety features that come with the smith machine, it allows you to push yourself as far as you can go. Knowing that the smith machine will always be there for you, ready to give you the support to go under the bar and start lifting when difficulty arises, gives a sense of comfort mentally and physically, allowing you to go to your limits when exercising. This is also one of the reasons why you should invest in the smith machine this year because nothing beats peace of mind when exercising in order to attain your fitness goals.
1. Aaptiv. 2020. Why the Smith Machine May Be Worth Your While. Retrieved from: https://aaptiv.com/magazine/smith-machine. Retrieved on 28 July 2021.
2. Runner’s World. 2021. A Guide to the Benefits of Using a Smith Machine. https://www.runnersworld.com/training/a35526106/a-guide-to-the-smith-machine/. Retrieved on 28 July 2021.
3. MSmith Machine Co. 2020. Smith Machine Benefits: Discover How You Can Reap These 5 Amazing Rewards. Retrieved from: https://smithmachine.co.uk/benefits/. Retrieved on 28 July 2021.
4. West Virginia University. 2021. The Pros and Cons of Smith Machines. Retrieved from: https://campusrecreation.wvu.edu/news/health-and-wellbeing/2021/03/23/the-pros-and-cons-of-smith-machines. Retrieved on 28 July 2021.