Adding a Smith machine can elevate your home gym to a whole new level. The complexity of a quality barbell bench press is often overlooked since it seems like such a simple movement at the outset. The Smith machine overhead press works your shoulders and triceps. When you have a bench press or a squat rack in any gym, you’re also going to draw in a crowd of serious lifters. In other words, the Smith machine can be described as a power rack with a barbell on a fixed track. Bend your elbows and point them down toward the floor and hoist the bar so that it is parallel to your collarbone. Filed Under: Gain Muscle Tagged With: bench press, planet fitness. Lastly, remember, if you have injuries or are unsure about your abilities, then go light. This increases injury risk. At some point, Planet Fitness did have at least a squat rack and even a bench press or two in some of its fitness center locations. With proper form, it can also activate glutes as well. If your workout facility has other shoulder press machines, you could use these as an alternative to a Smith machine overhead press as well. Exhale deeply and push the bar directly upward until you’re back in your starting position. You can target these muscles with exercises that don't include the Smith machine. The Smith machine consists of a barbell fixed on two vertical steel rails. The fixed nature of the barbell makes heavier weight easier to control than dumbbells or a barbell. As such, having gear like a bench press, squat rack, or power rack is intimidating to the typical Planet Fitness member and only encourages “lunks” to overrun the gym. Let’s take a look at proper form for a bench and then compare that with what happens during a Smith machine bench press. The Smith machine is the closest you’ll get to the real bench press at Planet Fitness. Whether that means light … What are Smith machine squat alternatives? Terms of Use Copyright © These racks were quickly done away with around 2014 or 2015 after repeated member complaints that this equipment was “intimidating” to other gym-goers. As an added benefit, this exercise also involves your core. Some of our Smith Machines … Keep your wrists straight and your back firm, preventing any arch in the low spine. And since Planet Fitness caters to the 85% of people who don’t obsess over their gains, keeping this equipment meant potentially discouraging customers from keeping their memberships. The smith machine bench press is a safe and secure way to progress your lifting capabilities. any of the products or services that are advertised on the web site. • The one-arm Smith-machine bench press is a compound move for chest and is best done toward the beginning of the routine. Instead, the average Planet Fitness location will have countless rows of cardio equipment, strength training machines, dumbbells up to 80 pounds, and a few adjustable benches. … They got a flat and a decline, but no incline. Here’s a brief run-through of how to do the bench press: Fortunately, you don’t need a proper bench press set-up to do a bench press variation, though this is the “gold standard.”. Choose a weighted barbell that will fatigue your muscles in eight to 12 repetitions. A seated position, even when using free weights, affords you more control. As such, this type of equipment also comes with substantial insurance policies that would nearly ruin the steady stream of income that Planet Fitness pulls in every year. Use of this web site constitutes acceptance of the LIVESTRONG.COM Also known as the “Judgement Free Zone,” Planet Fitness has a bit of a unique client base. Powerlifting moves like squats, bench press… It’s a plate loaded resistance machine. You can also do the bench press with a standalone barbell, two dumbbells, a Smith machine, or a bench press machine. The material appearing on LIVESTRONG.COM is for educational use only. Smith Machine Bench Press. Press the dumbbells up until your elbows are fully extended, keeping your wrists straight and your back pressing into the bench. You may be curious about the mechanics behind the chest press machine versus a bench press. Let’s talk about why Planet Fitness doesn’t have a bench press. CHECK PRICE ON AMAZON. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. That means no dropping weights, no water jugs, no tank tops, and no free weight barbells—all of which can be intimidating if lifting doesn’t consume your life. The bench press is one of the critical compound exercises that target the upper body “push” muscles, specifically the chest, shoulders, and triceps. diagnosis or treatment. Smith machines also take … Like everything in life, it comes down to money. Smith Machine Incline Bench Press Doing the incline bench press is a great alternative to push-ups because it really targets the muscles at a different angle. 2020 If for some reason you cannot work on Smith machine, this exercise has several alternatives, equally effective replacements with other squats: Jefferson; Zercher; classic – with a barbell; on one leg; hack squats. Most machines are designed to assist you in workouts that can be done with barbells and free weights. They have free pizza on the first Monday of the month, and free bagels on the second Tuesday of the month (probably not the best way to go about carb-loading). Fortunately, Planet Fitness does have Smith machines, pre-loaded barbells, and dumbbells weighing up to 75 pounds, so you do have alternatives despite not having a real bench set-up. How to: Smith Machine Bench Press Primary Muscles Used:Chest, Pecs Exercise Families:Horizontal Push Equipment:Smith Machine, Bench Trainer:Chontel Duncan Set the height of the Smith machine bar to approximately belly button height. Bulgarian split squats. American Council on Exercise: Standing Barbell Shoulder Presses, American Council on Exercise: Seated Dumbbell Press, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. 5 Best Roman Chairs & Hyperextension Benches to Buy, An Aesthetic Arm Workout for Bigger Biceps & Triceps, 17+ Statistics on Healthy Eating & Nutrition in America, 5 Best Bodybuilding Supplements for an Aesthetic Body, Lyle McDonald’s Generic Bulking Routine (Explained). The Smith machine overhead press works your shoulders and triceps. The alternative to bench press exercises would be to perform exercises on a chest press machine. Leaf Group Ltd. and Lie down on the bench with your feet flat on the floor and your eyes just below the rack supporting the barbell. 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