The complexity of a quality barbell bench press is often overlooked since it seems like such a simple movement at the outset. Sit on a workout bench with a vertical backrest, holding one dumbbell in each hand at your sides. There are many alternatives to smith machine like you find in large chain workout facilities. The barbell overhead press is identical to the Smith machine overhead press, except the barbell is not fixed. The Smith machine consists of a barbell fixed on two vertical steel rails. They got a flat and a decline, but no incline. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 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). There’s a “lunk alarm” if any gym rats grunt too loudly, drop their weights, carry a gallon jug of water, or even wear a tank top (Translation: You have to lay low if you plan to go hard). Sure, you could put your legs on a raised surface to mix up the angle for push-ups, but you can also just use an incline bench … The incline barbell bench press is a military press alternative that … Smith machines lock your shoulders into a particular, and often unnatural range of motion. Planet Fitness doesn’t have a bench press because this gym chain is specifically for the average person, not the serious bodybuilder. A substantial piece of equipment, the Smith machine is not available in every fitness facility or home gym. Muscles worked: Chest, shoulders, triceps, core Everyone queuing at the bench press … 2020 In lieu of a spotter, you could employ a Smith Machine… Planet Fitness is a wildly popular gym chain with over 2,000 locations across the U.S. (and four other nations) and more than 10 million members worldwide. As an added benefit, this exercise also involves your core. A substantial piece of equipment, the Smith machine … Bend your elbows and point them down toward the floor and hoist the bar so that it is parallel to your collarbone. She had dedicated over three years to the educational field as a health and physical education teacher before deciding to pursue a career in the fitness industry. Incline Barbell Bench Press. 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). Smith Machine Bench Press. In my gym there is no incline barbell bench press. Any movement that involves pushing weight overhead also targets these muscle groups. • The one-arm Smith-machine bench press is a compound move for chest and is best done toward the beginning of the routine. Lastly, remember, if you have injuries or are unsure about your abilities, then go light. The Smith machine can be used for most barbell exercises, including squats and chest presses. It’s a plate loaded resistance machine. 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. The Smith machine is weight training equipment that consists of a barbell which is fixed within steel rails. Keep your wrists straight and your back firm, preventing any arch in the low spine. The fixed nature of the barbell makes heavier weight easier to control than dumbbells or a barbell. 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.”. Upright Row. Some of our Smith Machines … diagnosis or treatment. 7 Best Smith Machine Squat Alternatives; 5 Ways to Make Tricep Dips Harder; 5 Great Bench Press Alternatives. Copyright Policy A dumbbell set and a bench can get the job done, but bringing one of these bad boys into the equation can really step up your workout game. See More Reviews. Planet Fitness Caters to the Non-Athletes, Bench Press Alternatives at Planet Fitness. , We are reader-supported. The smith machine bench press is a safe and secure way to progress your lifting capabilities. Adding a Smith machine can elevate your home gym to a whole new level. Bench Press Alternatives 1. You’ll still be hitting your pecs directly, but the Smith machine’s control system means your stabilizing muscles get left out, which can stall growth. Here are some bench press alternatives for a good workout at Planet Fitness. The solution to avoiding this predicament, of course, is to use much less weight than you would in a conventional bench press, and to use a spotter. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. American Council on Exercise: Standing Barbell Shoulder Presses, American Council on Exercise: Seated Dumbbell Press, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. You may be curious about the mechanics behind the chest press machine versus a bench press. Read more about standing cable chest press. Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. The Smith machine overhead press works your shoulders and triceps. Bulgarian split squats. These racks were quickly done away with around 2014 or 2015 after repeated member complaints that this equipment was “intimidating” to other gym-goers. Attempting a bench press that’s too heavy or not using a spotter is a lawsuit waiting to happen, especially for a gym that only charges members $10 a month to keep their membership. Like everything in life, it comes down to money. A bench press in a gym where very few people have experience lifting can also be a potential safety hazard and trigger lawsuits if accidents were to happen. The only downside to using the Smith machine for the bench press is that it forces you to rely on the machine more than you should. The Smith machine overhead press can be done from a standing or seated position. If your workout calls for Smith machine overhead presses, you can perform barbell or dumbbell shoulder presses instead. Most machines are designed to assist you in workouts that can be done with barbells and free weights. Well, with these exercises you can skip the queues and get to work building that bigger chest, with these effective bench press alternatives. Engage your abdominal muscles and keep the shoulders pulled down your back as you press the bar up and overhead, extending the elbows fully. You can also do the bench press with a standalone barbell, two dumbbells, a Smith machine, or a bench press machine. That last point—the lack of a bench press—makes the $10/month Planet Fitness membership virtually useless for anyone serious about bulking up or weightlifting, in general. For example, a Smith Machine, along with a barbell, weights, and a bench will allow you to perform a full strength-training workout. 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. Safe and secure way to progress your lifting capabilities your sides get an. 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