I LOVE the smith machine. It’s a great way to help you practice your form for barbell squats, plus there are so many different ways you can target your legs by your foot placement when performing smith machine squats. There are also exercises you can do on a smith machine that you can’t do with free weights. Don’t get me wrong Barbell Squats are way better if we are talking about muscle activation, but if you are not comfortable performing squats, or want to target a specific part of your leg, or want to lift heavier weight than normal without a spotter, smith machine squats can be a great option.
Really dreaded going to the gym today with all the work I have for finals (and the 32° weather 😬), but decided I'd go anyways and relieve some stress. Glad I did, because my head is clear now and I'm feeling great after a solid chest and triceps workout! 🙌
Here's a few unique exercises I like to throw in to shock the muscles ⬆️ Save this post and share it with a friend to add these exercises to your workout!!
Incorporated lots of Time Under Tension (TUT) today. Here's the breakdown from today's full workout:
DB Incline Bench Press- 4 sets of 8 reps- 4:0:1:0*
DB Floor Chest Fly- 4 sets of 10 reps- 1:2:1:2
Smith Machine V Grip Press- 4 sets of 8- 1:2:1:2
Cable Bent Over Pushouts- 4 sets of 12- 1:2:1:2
BB Dead Tricep Extension- 8, 6, 6, 4 reps- 1:2:1:2
DB Seated Overhead Tricep Extension- 4 sets of 10-12- regular tempo**
PLEASE READ!! Floor Chest Flys are much safer than an ordinary chest fly on a bench. They prevent your upper arm from going below parallel to the ground, which would put lots of unnecessary stretch on your cortical brachialis and increase the likelihood of a torn pec. ❌😳
Set-up tip- on the Smith Machine V Grip Press, get under a Smith Machine and place the grip low enough so your hands come down to your chest. Press up and really squeeze at the top- these will give you an awesome inner chest activation! 💥
For further explanation on Time Under Tension (TUT) and all of these exercises, follow the link in my bio.
*Tempo explanation: On sets with a four digit number (ex. 4:0:1:0), the first number represents the eccentric portion of the rep, or lowering of the weight/ lengthening of the muscle due to gravity.
The second number represents the isometric hold at the bottom of the rep.
The third number represents the concentric portion of the rep, or the initiation of the movement opposite of gravity/ shortening of the muscle.
The fourth number represents the isometric hold at the top of the rep.
**Regular tempo (1:1:1:1) calls for performing reps without TUT. This means a one second eccentric, one second hold, one concentric, and one second hold, repeated.
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1111 hours ago
Don’t expect to see a change if you don’t make one.
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