Look for cable or plate-loaded machines that put you in a seated position with bars or handles to press overhead. An overhead press targets your shoulders, particularly the deltoids, and the triceps. 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. 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). any of the products or services that are advertised on the web site. She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. A seated position, even when using free weights, affords you more control. 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. … Choose dumbbells that are heavy enough to fatigue you in eight to 12 repetitions. If you’re still a die-hard for using a bar of some sort, then get your hands on a … This bench press alternative is done standing, so it more closely replicates things like punching and throwing. 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. Smith Machine Bench Press Benefits — Doing What is Best For You. No god no hell no all of the expletives, no. Planet Fitness Caters to the Non-Athletes At some point, Planet Fitness did have at least a squat rack and even a bench press … With proper form, it can also activate glutes as well. Use of this web site constitutes acceptance of the LIVESTRONG.COM … Adding a Smith machine can elevate your home gym to a whole new level. The Smith machine is weight training equipment that consists of a barbell which is fixed within steel rails. used as a substitute for professional medical advice, You can target these muscles with exercises that don't include the Smith machine. Sit on a workout bench with a vertical backrest, holding one dumbbell in each hand at your sides. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. 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. Andrea Boldt has been in the fitness industry for more than 20 years. It’s a decent set-up, but clearly not designed for serious lifters like yourself. Football Bar Press. The smith machine bench press is a safe and secure way to progress your lifting capabilities. Here are some bench press alternatives for a good workout at Planet Fitness. A substantial piece of equipment, the Smith machine is not available in every fitness facility or home gym. You may be curious about the mechanics behind the chest press machine versus a bench press. Like everything in life, it comes down to money. Some of our Smith Machines … A substantial piece of equipment, the Smith machine … This increases injury risk. , Press the dumbbells up until your elbows are fully extended, keeping your wrists straight and your back pressing into the bench. advertisements are served by third party advertising companies. 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. Well, with these exercises you can skip the queues and get to work building that bigger chest, with these effective bench press alternatives. These racks were quickly done away with around 2014 or 2015 after repeated member complaints that this equipment was “intimidating” to other gym-goers. It should not be Deadlift and leg press … Smith machines also take … Engage your abdominal muscles and keep the shoulders pulled down your back as you press the bar up and overhead, extending the elbows fully. Leaf Group Ltd. In lieu of a spotter, you could employ a Smith Machine… 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. If your workout calls for Smith machine overhead presses, you can perform barbell or dumbbell shoulder presses instead. CHECK PRICE ON AMAZON. Copyright © Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. But you’re likely already well-past 60 pounds. 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. Smith Machine Bench Press. 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. The fixed nature of the barbell makes heavier weight easier to control than dumbbells or a barbell. 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. 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) … The incline barbell bench press is a military press alternative that … Any movement that involves pushing weight overhead also targets these muscle groups. In other words, the Smith machine can be described as a power rack with a barbell on a fixed track. Powerlifting moves like squats, bench press… 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 complexity of a quality barbell bench press is often overlooked since it seems like such a simple movement at the outset. See More Reviews. We are reader-supported. Bench Press Alternatives 1. Your abs and obliques have to work hard to keep your spine stable. 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