Smith Machine General

I train like a bodybuilder and my upper chest never grew as much as when I used a smith machine.

Slightly higher incline than normal. Really pull your shoulder blades back. Have the bar so it touches just below the clavicle and a narrower grip than your flat bench. Arch back and then really slow down the eccentric.

You won't move much weight but it will burn across your clavicle.

Also use it for behind the neck press following OHP with a barbell.

>>36948906
>behind the neck press

>>36948906
I saw so many retarded exercises that I'm actually afraid to do anything on a SM.

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I use it for assisted handstand pushups

i do chest press, overhead press, squats, and deadlifts. its the best thing planet fitness has to offer.

>>36949171
my condolences

I wish I could melt every single one in existence; they're practically useless

That said, I occasionally use one for calf raises

>>36949214
This and traps.

yar, i use one for rack pulls, because i don't want to take up a squat rack for them.

>>36949181
top kek

>>36948774
>What are your favourite exercises?

Standing calf raises on a box

I know hating smith machines is a popular meme but here's my take on them.

They have their place as accessories, not as the primary lifts.

The fixed plane makes it easier to isolate certain muscles/heads than you would from free weights since you're not using your stabilizers.

No you won't get much in the way of strength from them but someone who wants to build muscle utilizes all the tools available to them.

>>36948906
>upper chest

lel

I only use the smith as a backup for chins if someone wants to use the power rack for its more intended purpose

>>36948906
If you want to hit the upper chest harder, try reverse grip bench press on an incline, and landmine chest pressing.