Machine Exercises
Smith Machine Incline Bench Press
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down...
Smith Machine Bent Over Row
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees. Bend your knees sl...
Smith Machine Calf Raise
Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your he...
Smith Machine Close-Grip Bench Press
Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and...
Smith Machine Decline Press
Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take yo...
Smith Machine Hang Power Clean
Position the bar at knee height and load it to an appropriate weight. Take a pronated grip on the bar outside of shou...
Smith Machine Hip Raise
Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of ...
Smith Machine Leg Press
Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loadin...
Smith Machine One-Arm Upright Row
With the bar at thigh level, load an appropriate weight. Take a wide grip on the bar and unhook the weight, removing ...
Smith Machine Overhead Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell a...