Smith Press Machine
Smith Press Machine
Smith Press is also called the Bench Press Machine is an equipment used in weight training. It made up of a barbell that is restricted to move only vertically upwards or downwards on steel runners. Also it includes weight racks that helps stabilize it. Smith Press weights can be re-racked at any point along the range of motion, also the Smith Press Machine is considered safer to use than ordinary barbell because it cannot fall backwards, forward, or sideways, therefore the safety features of the Smith Press Machine makes it attractive for training heavily alone with the need for a spotter.
Also, it allows unstable lifters to lift more weight because the weights do not need to be stabilized, although there is a risk of force loss if applied improperly, which could reduce the amount of weight lifted. Since the Smith Press Machine restricts the body to a single plane of motion, it doesn’t develop stabilization skills, or ability to force the bar into proper form, therefore lifting ability using the Smith Press does not translate to free weight lifting ability, whereas a person could lift on a Smith Machine whatever they can free weight.
Since perfect placement under the bar for proper vertical arc is necessary, attaining perfect form on the machine is difficult, which result in force loss and unusual strains on the body. Lifters who don’t believe some exercises have a perfect vertical lift line, but rather a slight arc such as bench pressing method, the design of the Smith Press will not allow it done.The Smith Press machine can be used for any barbell exercise in which the barbell moves vertically up and down, like exercises such as squat and bench press.
Smith Press Machine is not good for exercise in which the barbell moves like an arc, such as the biceps curl, nor for weightlifting lifts such as clean and jerk. Due to the versatile nature of the Smith Press equipment, allowing lifters to perform series of exercises, with heavy weight without requiring a spotter. Also the Smith Press Machine allows lifters use all their energy in moving the weight without bothering on keeping it balanced, because it is already balanced. It allows lifters to use the smith bench to perform a series of repetitions with larger weight than they would be able to lift on a comparative free weight platform.
The most common exercise carried out on the Smith Press Machine is shoulder press, bench press, and squat. The Smith Press Machine helps promote good form. Since the barbell is locked allowing it to only move up and down, the weight is transferred to the appropriate muscle group while carrying a series of repetitions. The Smith provides an excellent training tool for beginner to intermediate weight trainers.
What Smith press machine looks like
The Smith Press Machine looks like a football goal post, with the bar kept between two runners at the front of the machine. It is a large machine capable of standing squat and seated squat.
Using the Smith Press Machine
The safety feature of the Smith Press Machine over the free weight plat form is of appreciable value to lifters and it also allows them to carry more weight more than they would be able to do. The machine is good for training on your own as you can perform series of height weight presses and squat without worrying about safety of the exercises.
The Squat
It is said to be the king of muscle development and the Smith Press Machine is a good tool for squat, as it forces proper technique since the bar can be re-racked at any point along the range of motion, and squat with the Smith Press is safe. Though, it is a difficult task balancing the weight properly when performing the right squatting motion, therefore the vertical motion of the Smith Press is very useful, allowing you to concentrate only on lifting the weight and not on your own balance.
Precaution for Using Smith Press Machine
When squatting using the Smith Press Machine, the barbell should be rested on the shoulders, behind the neck. Then lift the barbell of the supports and lower yourself downwards, until you are in a squatting position with your level parallel to your knees, or even lower, and then bring the weight upwards moving into a standing position again, lift the weight with your back completely straight.
If the back is not kept straight, any curvature could result in a back strain; all the muscles of the legs should lift the weight.
Also, ensure that your feet is placed and shoulder length apart while carrying out these exercises, making sure that you use the heels of your feet to lift the weight.
Bench Press and Muscle development
Though the squat is the undisputed king of the of muscle development, while the bench press is king of the gym. While carrying out the bench press lifters lay flat on their back, lifting the barbell vertically from an extended position above the chest. The bench press works primarily on the pectoral muscles, with the triceps and deltoids developed to some extent. The standard exercise is doing it on a flat bench but it can as well be angled up or declined, to allow for slight variations on targeted muscles.
Shoulder Press and Muscle development
The Shoulder press is an exercise that allows you seat and grasp the bar at your shoulder level. The bar is lifted upwards over the head, until your arms are extended vertically over the top of your head. The movement is carried out again until near failure. The Smith Press Machine provides an excellent medium for the shoulder press exercise as vertically controlled movement of the bar places all the forces onto the should muscles, and the form is achieved easily. Since the Smith Press can be re-racked at any point along the motion of movement the exercises can be performed without a spotter.
Importance of the Smith Press Machine
The advantages of the Smith Press Machine over the straight free weight training are numerous. The Smith Press is much safer than the barbell training that the not supported barbell training. Also the weight only moves vertically without any need to balance it. The machine promotes proper form and increases muscle development, with the likelihood of injury due incorrect form reduced.