Smith machine squat frame is a very useful fitness equipment. Its barbell sliding track is limited. Trainers can safely and boldly use large weight. Moreover, it is not only limited to squatting training, but also can do bench press. Row in a prone position with biceps bent. It's a full-body machine in every sense of the word. There are many kinds of smith machines, vertical, inclined, with counterweight, without counterweight, single plane, three-dimensional frame, zero friction, high friction resistance, etc.

Now let's introduce the Marcy smith machine can do which exercises.

1.Smith squat

Training method: put your shoulders under the barbell bar, put your feet 8-10cm away from the barbell bar, stand at a quiet distance, keep your feet the same width as your shoulders, and keep your toes straight out or slightly outside; Keep your back straight and your body tight, slowly bend your legs down and tilt your hips back until your legs are parallel to the ground; Keep your feet close to the ground, and then push the barbell bar back to its original position with the back heel.

2.  Pull up

Training method: ① hold the upper end of the instrument handle with both hands, and the width is about twice the shoulder width. Bend your knees on the stool and keep your body upright. At this time, the latissimus dorsi muscle is in an elongated state.

② bend your elbow slowly and pull it up slowly until it cannot be pulled up. Stop for 2~3 seconds to keep the back muscles fully tightened. Elbows and shoulders are the only moving parts of the whole body, while other parts remain stationary.

③ gradually relax the latissimus dorsi muscle and let the body descend slowly until it sags completely.

3.Smith machine bench press

Training method: ① adjust the angle and position of the bench on the smith machine, lie on the flat bench, and the holding distance is slightly wider than the shoulder width. Unlock the barbell from the shelf and lift it directly above you.

② lower the barbell slowly until you feel it touching your chest. Pause for a while, push the barbell back to the initial position, pause for a moment when reaching the highest position, and then slowly lower.