The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Smith Machine in Strength Training: Pros & Cons What is the Smith machine? At just $10/month, it’s also one of the most affordable gyms in America. When you buy through links on our site, we may earn affiliate commissions. Return to the bent-elbow position with the upper arms parallel to the floor to complete one repetition. American Council on Exercise: Standing Barbell Shoulder Presses, American Council on Exercise: Seated Dumbbell Press, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. In fact, using free weights will stimulate the secondary muscles even more than the Smith machine because you must hold the weights in a fixed plane without the machine's assistance. Planet Fitness Caters to the Non-Athletes At some point, Planet Fitness did have at least a squat rack and even a bench press … Leaf Group Ltd. In lieu of a spotter, you could employ a Smith Machine… As an added benefit, this exercise also involves your core. This increases injury risk. A seated position, even when using free weights, affords you more control. March 9, 2016 / By Tom Traditional Flat Bench Press – Photo By: Lance Goyke. And nothing keeps Planet Fitness members coming back more to squeeze in a workout than the feeling that they’re not working out at a typical gym rat oasis. In this video I will talk about how you can get a big chest using the smith machine. Well, with these exercises you can skip the queues and get to work building that bigger chest, with these effective bench press alternatives. 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. For example, a Smith Machine, along with a barbell, weights, and a bench will allow you to perform a full strength-training workout. The Smith machine consists of a barbell fixed on two vertical steel rails. No god no hell no all of the expletives, no. 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. Another glaring issue with having this type of equipment in a gym like Planet Fitness is safety. 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 alternatives Smith machine incline press Performing the incline Smith machine press is the best way to improve a lagging upper chest because you can devote 100% of … Smith Machine Bench Press. Choose a weighted barbell that will fatigue your muscles in eight to 12 repetitions. The smith machine bench press is a safe and secure way to progress your lifting capabilities. Smith Machine Incline Bench Press Doing the incline bench press is a great alternative to push-ups because it really targets the muscles at a different angle. Sit on a workout bench with a vertical backrest, holding one dumbbell in each hand at your sides. Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. As such, having gear like a bench press, squat rack, or power rack is intimidating to the typical Planet Fitness member and only encourages “lunks” to overrun the gym. Now, if you’re brand new to lifting, using this 60-pound barbell on the flat bench at Planet Fitness is a great way to begin building your upper body push muscles. Any movement that involves pushing weight overhead also targets these muscle groups. These machines keep you in a fixed plane of motion, which is helpful for beginners trying to learn proper form and control. It’s a plate loaded resistance machine. There are many alternatives to smith machine like you find in large chain workout facilities. The fixed nature of the barbell makes heavier weight easier to control than dumbbells or a barbell. Though Planet Fitness doesn’t have loadable barbells like your run-of-the-mill gym, most locations do have a small rack of pre-loaded barbells. See More Reviews. Bench Press Alternatives 1. You can also do the bench press with a standalone barbell, two dumbbells, a Smith machine, or a bench press machine. It’s a decent set-up, but clearly not designed for serious lifters like yourself. advertisements are served by third party advertising companies. If your workout facility has other shoulder press machines, you could use these as an alternative to a Smith machine overhead press as well. If for some reason you cannot work on Smith machine, this exercise has several alternatives, equally effective replacements with other squats: Jefferson; Zercher; classic – with a barbell; on one leg; hack squats. Copyright © Bulgarian split squats. You might use the Smith machine to perform overhead presses, especially if you are trying to lift very heavy weight without a spotter. CHECK PRICE ON AMAZON. Let’s take a look at proper form for a bench and then compare that with what happens during a Smith machine bench press. The incline barbell bench press is a military press alternative that … But you’re likely already well-past 60 pounds. Most Planet Fitness locations have at least two or three Smith machines where you can crank out everything from squats and deadlifts to bench presses and calf raises. With an overhand grip and hands a bit further than shoulder-width apart, remove the bar from the rack and hold it with arms outstretched over your chest. If your workout calls for Smith machine overhead presses, you can perform barbell or dumbbell shoulder presses instead. These racks were quickly done away with around 2014 or 2015 after repeated member complaints that this equipment was “intimidating” to other gym-goers. . Filed Under: Gain Muscle Tagged With: bench press, planet fitness. These workouts include back squats, front squats, bench press, and shoulder press. Engage your abdominal muscles and keep the shoulders pulled down your back as you press the bar up and overhead, extending the elbows fully. Deadlift and leg press … With proper form, it can also activate glutes as well. Lie down on the bench and plant your feet on the floor on either side of the bench… Choose dumbbells that are heavy enough to fatigue you in eight to 12 repetitions. In other words, the Smith machine can be described as a power rack with a barbell on a fixed track. A substantial piece of equipment, the Smith machine … The bench press and squat rack’s removal put even more distance between Planet Fitness and places like Gold’s Gym. Stand in a staggered stance – one foot forward the other slightly back – and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Planet Fitness may not have a bench press, squat rack, or power rack, but that doesn’t mean you need to jump ship and find another (more expensive) gym altogether. The bench press is one of the critical compound exercises that target the upper body “push” muscles, specifically the chest, shoulders, and triceps. Lie down on the bench with your feet flat on the floor and your eyes just below the rack supporting the barbell. To get rounded and bulky shoulders, you really need to be hitting all areas of your … You may be curious about the mechanics behind the chest press machine versus a bench press. Football Bar Press. These are usually in 10-pound increments up to 60 pounds. $10/month for a gym is cheap and having this equipment makes it a “steal.”. The alternative to bench press exercises would be to perform exercises on a chest press machine. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. The complexity of a quality barbell bench press is often overlooked since it seems like such a simple movement at the outset. The Smith machine can be used for most barbell exercises, including squats and chest presses. Planet Fitness Caters to the Non-Athletes, Bench Press Alternatives at Planet Fitness. Let’s talk about why Planet Fitness doesn’t have a bench press. Planet Fitness doesn’t get the best reputation among the weightlifting community. Smith Machine Bench Press Benefits — Doing What is Best For You. diagnosis or treatment. At some point, Planet Fitness did have at least a squat rack and even a bench press or two in some of its fitness center locations. The Smith machine overhead press can be done from a standing or seated position. … Lower the bar down in a straight line toward your chest until your arms hit about a 45-degree-angle. • The one-arm Smith-machine bench press is a compound move for chest and is best done toward the beginning of the routine. 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. 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. , Whether that means light … So PF isn’t the best place to try a program for getting shredded. 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). Place a bench in the centre of the Smith machine, underneath the bar. 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 … Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Muscles worked: Chest, shoulders, triceps, core Everyone queuing at the bench press … 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. The exercise also involves several secondary muscles that work as stabilizers, including the trapezius, latissimus dorsi and rhomboids. The Smith machine overhead press works your shoulders and triceps. The barbell overhead press is identical to the Smith machine overhead press, except the barbell is not fixed. Smith machines also take … The material appearing on LIVESTRONG.COM is for educational use only. Rather than tailoring the atmosphere toward gym rats pumping iron and setting PRs, Planet Fitness is a gym for the average Joe. used as a substitute for professional medical advice, The bench press … Like everything in life, it comes down to money. Keep your wrists straight and your back firm, preventing any arch in the low spine. Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. 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. All it takes is a beginner dropping the bar on their chest or tipping the bar and having plates roll into other gym-goers to cause a severe injury and a loss of millions in revenue. Most guys opt for the dumbbell bench press in place of the standard bench at PF. Also known as the “Judgement Free Zone,” Planet Fitness has a bit of a unique client base. You just have to be willing to get a little creative and give up the standard bench press that you know too well. The Smith machine is the closest you’ll get to the real bench press at Planet Fitness. Look for cable or plate-loaded machines that put you in a seated position with bars or handles to press overhead. Chest Press Machine: The chest press machine is an excellent alternative to the one-arm Smith press… She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. Powerlifting moves like squats, bench press… Your abs and obliques have to work hard to keep your spine stable. And since Planet Fitness caters to the 85% of people who don’t obsess over their gains, keeping this equipment meant potentially discouraging customers from keeping their memberships. 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. Copyright Policy So I guess my options are to get a bench (the benches are adjustable, just not the one on the bench) and pull it over to the smith machine, make it incline and do incline bench press there or to get an incline and just do dumbbell bench press. … The bulk of Planet Fitness members are brand new to exercise and have little to no experience with free weight barbells. This bench press alternative is done standing, so it more closely replicates things like punching and throwing. The Barbarian and Megatec smith machines come with a built in half racks, that allows you to switch from free weight bench press into 45 degree incline smith machine press or a decline chest press. The Smith machine overhead press works your shoulders and triceps. Press the dumbbells up until your elbows are fully extended, keeping your wrists straight and your back pressing into the bench. 7 Best Smith Machine Squat Alternatives; 5 Ways to Make Tricep Dips Harder; 5 Great Bench Press Alternatives. A substantial piece of equipment, the Smith machine is not available in every fitness facility or home gym. That means no dropping weights, no water jugs, no tank tops, and no free weight barbells—all of which can be intimidating if lifting doesn’t consume your life. Use of this web site constitutes acceptance of the LIVESTRONG.COM Some of our Smith Machines … 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. Upright Row. Here are some bench press alternatives for a good workout at Planet Fitness. Incline Barbell Bench Press. Why Doesn’t Planet Fitness Have a Bench Press? Bend your elbows and point them down toward the floor and hoist the bar so that it is parallel to your collarbone. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. Instead, the average Planet Fitness location will have countless rows of cardio equipment, strength training machines, dumbbells up to 80 pounds, and a few adjustable benches. We are reader-supported. Read more about standing cable chest press. You can also do the bench press with a standalone barbell, two dumbbells, a Smith machine, or a bench press machine. … Adding a Smith machine can elevate your home gym to a whole new level. In my gym there is no incline barbell bench press. Planet Fitness doesn’t have a bench press because this gym chain is specifically for the average person, not the serious bodybuilder. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. What are Smith machine squat alternatives? As such, this type of equipment also comes with substantial insurance policies that would nearly ruin the steady stream of income that Planet Fitness pulls in every year. … Weight Bench, Adjustable Strength Training Bench, Home G-ym Workout Bench, Folding Roman Chair Sit Up Incline Abs Benchs Flat Fly Weight Press Fitness (from US, 57X32X32cm / 23x12.6x12.6in) … Lastly, remember, if you have injuries or are unsure about your abilities, then go light. It’s hard … 2020 The barbell slides along these rails, providing more control than you get with an unfixed barbell. and The Smith machine is weight training equipment that consists of a barbell which is fixed within steel rails. any of the products or services that are advertised on the web site. The lack of barbells at Planet Fitness is a real bummer, but the gym does have a pretty decent stock of heavy dumbbells: Up to 75 or 80 pounds, in most places. 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. Terms of Use Exhale deeply and push the bar directly upward until you’re back in your starting position. Andrea Boldt has been in the fitness industry for more than 20 years. An overhead press targets your shoulders, particularly the deltoids, and the triceps. 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. They got a flat and a decline, but no incline. Most machines are designed to assist you in workouts that can be done with barbells and free weights. Raise your arms up and out to the side so your elbows form 90-degree angles and your upper arms are parallel to the floor. You can target these muscles with exercises that don't include the Smith machine. Smith machines lock your shoulders into a particular, and often unnatural range of motion. 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. If you’re still a die-hard for using a bar of some sort, then get your hands on a … 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.”. This is another exercise that looks nothing like the leg press but is actually a … If your workout calls for Smith machine overhead presses, you can perform barbell or dumbbell shoulder presses instead. Body-Solid Powerline Smith Machine. It should not be When you have a bench press or a squat rack in any gym, you’re also going to draw in a crowd of serious lifters. Lower the bar back to the starting position, parallel to the collarbone, to complete one repetition. 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