You can bench press using a Smith machine to build your chest.
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The Smith machine was developed by the late and great Jack Lalane several decades ago. This machine mimics a barbell except it is much more stable. The machine is a fixed barbell that only moves up and down. Beginners can especially benefit from this stability to build up their coordination and motor skills. The best part of the Smith machine, in addition to safety, is that it allows you to train your entire body, similar to a barbell.
Upper Body Exercises
The Smith machine lets you perform bench presses for your chest and arms, military presses for your shoulders and traps and bent-over rows for your back. You do these exercises in the same manner as you would with a barbell, except at a much higher degree of safety. If you choose to use heavy weights, however, have a spotter on hand to assist you. Even though the Smith machine is highly safe, there is still a risk of injury if you are careless while working out.
Lower Body and Core
For your lower body and core, you can do Smith machine squats, rear lunges and deadlifts. These exercises target your quadriceps and hamstrings of your thighs, gluteus maximus of your hips and rectus abdominis of your abs. Smith machine squats are especially beneficial for beginning trainees who find much difficulty doing free weight squats. When you do first start doing Smith machine squats, have a partner by your side whether or not you are using heavy weights. This exercise poses a high risk if done without meticulous form, so having a spotter initially will minimize injury risk. After a few weeks, you'll get more comfortable with the exercise and no longer have to rely on a spotter. On the flip side, if you use good form, you will get a high reward in terms of muscle- and strength-building. Although Smith machine squats do indeed involve your core musculature, the stable environment of the machine does not work them as much as free weights. So, you may want to incorporate Smith machine sit-ups and/or crunches or body weight core exercises into your routine to further work your core.
Sets, Reps and Rest
You should perform a minimum of three sets per exercise and go up as high as five sets if you choose. During each set, execute reps in the range of 10 to 15 using moderate to heavy resistance. Rest for two minutes in between every set to catch your breath and allow your muscles to recharge for the subsequent sets.
The first thing you should do in any workout is a thorough warm-up. Choose any medium intensity you'd like, such as jogging, bodyweight walking lunges, or light Smith machine exercises for your upper and lower body, and perform the desired activity for 10 minutes. Likewise, finish off each workout with a 10 minute cool-down, albeit at a lower intensity than your warm-up. Taking these safety measures will pay dividends in the long run as they will minimize your risk of injury.