The complete smith chart pdf pdf#

Hold the D handles attached to the lower pulley, keep your palms inward, facing your body.Stand at the center of the crossover station with your knees slightly bent and your focus forward.This workout is targeted at upper and inner pectoral muscles. Pause, lower the weight down slowly and repeat the process.With your back flat and your elbows tucked, push the weight up slowly and stop just before full extension.Sit at the end of the workout bench, hold one end of the dumbbell with both hands behind your head.

This exercise targets the triceps and shoulders. Pause, press up and slightly in so that you finish with your arms extended.Bend your elbows and lower the dumbbells until your upper arms are parallel with the floor.Raise your arms above your chest with your palms facing forward. Lie on the weight bench holding a dumbbell in each hand above your chest.This workout trains the pecs, triceps, and shoulders. You can perform the bench press using the Smith machine or free weight rack. A machine similar to the Marcy MD-9010G will have all the bells and whistles you need to strengthen this region. Performing upper body workoutsīuilding muscles definition or size requires performing some workout targeted at the upper region with dumbbells, stability balls, and weight plates. If you are looking to buy a Home Gym / Smith Machine then be sure to get a bench as not all come with one included. One of the important additions to a Smith Cage that you will need is a bench.

Use the downloads on your phone or tablet as a quick-reference while you are exercising.Īlthough I focus mainly on the particular smith cage that we reviewed a while back in our Marcy MD-9010G Review, simply because I like it so much, you can, of course, use any similar equipment.

The complete smith chart pdf pdf#

I get asked a lot about what exactly are the best ways to use a Smith Cage, so here is my ultimate guide along with PDF and eBook download charts. Welcome to my comprehensive and complete Smith Machine Exercises guide.