Vilka muskelgrupper kan du träna med en Smith -maskin?

The Smith Machine is a versatile piece of equipment that allows for a wide range of exercises such as squats, weightlifting, lat pulldowns, chest flys, cable crossovers, bicep curls, and even assisted pull-ups. Its fixed vertical or slightly angled barbell track helps guide movement, reducing the demand on balance and form compared to free weights. This makes the Smith Machine a safer and more accessible option, especially for beginners.

1. Shoulders:

Smith Machine Seated Shoulder Press & Standing Shoulder Press

These variations primarily target the deltoid muscles and triceps.

2. Biceps:

Smith Machine Bicep Curls

Both reverse and standard curls on the Smith Machine isolate the biceps, engaging the muscle group without much assistance from others.

3. Chest:

Smith Machine Bench Press

This is a great way to build the pectoral muscles. It includes flat, incline, and decline bench press variations:

Flat Press: Focuses on the mid-portion of the chest

Incline Press: Emphasizes the upper chest

Decline Press: Targets the lower chest

4. Lower Back:

Deadlifts and Bent-Over Rows on the Smith Machine

These exercises help develop the posterior chain and strengthen the lower back.

5. Legs:

Smith Machine Squats and Standing Calf Raises

These movements are effective for training the quadriceps, glutes, and calves.

These are some of the major muscle groups you can train with a Smith Machine. Choose exercises based on your fitness goals to target specific areas effectively.