Hi - My husband and I just purchased an ellipter and a smith machine. Have been using the ellipter, but wanted to set up a weight training cycle for the smith machine. Any resources you could recommend? I want to just firm, tone and reduce body fat.
You can use the smith machine for loads of exercises, but I've never seen a book about them. Do you have an adjustable weight bench?
You can do:
squats
flat bench presses
incline bench presses
shoulder presses
deadlifts
split squats
rows
leg presses
calf raises
Just remember that the smith machine locks your hands and arms into ONE position, which may not be particularly good for you. If you start having shoulder or writs problems, I'd suggest just using it for leg exercises and switching to dumbbells for upper body exercises.
Mel is right, the Smith machine is notorious for causing injuries because of the fixed bar path. I would only use it for exercises with a very short range of motion, such as OHP or benchpress lock-outs.
A better investment for a home gym, IMHO, would be a good power rack and a bench along with a barbell set.
ExRx.net has a directory of exercises that includes little video demonstrations. The exercises are broken down into muscle groups, then subdivided by type of equipment and there are quite a few listed for the Smith machine.
Thanks so much. I will just sit down and pull together a routine. I am thinking 4-5 days per week. 2 Days Cardio and arms, 2 days cardio and legs then if I can muster up a 5th day - cardio only.
I think my abs are hiding under some fat But I will make sure I include them.
Just read your story - totally amazing! I have been juggling the same 25 lbs since my daughter was born in '99. I've lost and gained it at least twice.
Online or Book references for a Smith Machine
But I will make sure I include them. 