Master these Machines for Massive Muscles #6: The Smith Machine

You'll see A LOT of people doing squats with the Smith Machine, but that is one of the very worst things you can do. The fact that the machine is so inflexible means that a lot of excess strain is placed on your knees, and can lead to serious injuries. DO NOT USE THE SMITH MACHINE FOR SQUATS! That being said, there are a few things that the Smith Machine can help you do better: Ballistic Bench Presses -- This is a machine some WWE trainers recommend to help develop ballistic strength. Instead of just holding the weight at the top of your press, throw it into the air. This works your muscles like Squat Jumps or Medicine Ball Throws, that explosive force making your workout more effective. [caption id="" align="aligncenter" width="640"] Source:[/caption] Incline Presses -- If you want to go heavy with your incline presses, the Smith Machine will be the spotter you need. It will reduce the wobble and help you focus all of your strength into the push. Kaz Presses -- Created by strongman Bill Kazmaier, the Kaz press is a joint-friendly close grip bench press. Using the Smith Machine helps to keep the weight moving in a vertical line, taking the strain off your shoulders and elbows. Overhead Press -- Once again, the Smith Machine stabilizes the weight, helping you to focus on the push rather than needing to correct wobble. Lunge in Place -- The Static Lunge is almost as good as the Walking Lunge, and using the Smith Machine will force you to focus on proper form. The Smith Machine is not your best friend at the gym, but you CAN use it to the exercises above.    
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