What is a Smith machine? The only exercise chart that I could find related to the Marcy 9010 was this: https://images-na.ssl-images-amazon.com/images/I/91dbbByuWxL._SL1500_.jpg. How safe is it? Upright rows Smith machine bars (the 7ft olympic ones) are the same as a free weight bar (unless you are using 100lbs or less on a counter balanced machine), they feel lighter because the weight is … The preacher pad and bench are padded with high-density foam, providing excellent comfort. Single arm chest presses Depending on you gym's … Lateral arm pulls. It also comes with a leg press bar … Although the Smith machine uses a full-sized Olympic bar, typically seven inches long, some lifters make the mistake of adding the exact weight of the bar to the total weight lifted. Wide grip chest presses Lat pulldown station – 10 lbs of weight plates creates 5 lbs of resistance; Pec fly station – 10 lbs of weight plates creates 10 lbs of resistance; Low pulley station – 10 lbs of weight plates creates 20 lbs of resistance; Left crossover – 10 lbs of weight plates creates 5 lbs of resistance; Right crossover – 10 lbs of weight plates creates 5 lbs of resistance. There have been a lot of horror stories about blokes crushing their spines and chests that can intimidate lifters from working out in their own homes. I also need your suggested weights to use with this machine – I want to be sure they fit over the plastic caps that fit over the pins for storage on the outside frame of the machine. It also includes a simple, easily detachable bar with padded handles. However, since this Marcy gym system integrates a Smith cage, you can also use an independent bar for squats or presses. Lateral single-arm biceps curls You simply have to make sure that you use the starting weight indicated on the machine and not the actual weight of the bar. Its backrest features several adjustment positions. What is it supposed to do? Since it’s not exactly a light fitness equipment, you’ll need at least two people for transporting the boxes into your home. Although the Smith machine uses a full-sized Olympic bar, typically seven inches long, some lifters make the mistake of adding the exact weight of the bar to the total weight … This is why you can lift “more” with a Smith machine as compared to free weights. The weight of a weights bar can vary, normally between 10–15–20kg(45lbs). A Smith Machine features a barbell on vertical fixed rails, with lock-out points up and down the track. Cable twist crunches Pullovers with twisting crunches, Stand-up leg curls 7 Solid Benefits of the CrossFit Workouts, How much does the smith machine bar weigh, The Difference Between Chiropractic Massage and Massage Therapy, The Gorgeous NPC Bikini Star Michelle Lewin Speaks. A quick twist of the wrist engages these points, locking the barbell in place. Of course, it’s not the safest, but since the bar is attached to the gliding beams, and has a safety mechanism, it can’t fall off. Light oil or WD-40 is recommended for it. Squats Almost every major exercise known to man can be done on this Marcy smith machine. Lying front deltoid raises Although Smith machines have their own drawbacks – nothing in this world is perfect, after all – it cannot be denied that it does provide a modicum of safety especially if you are lifting alone without a spotter. The main accessories included with the set are: Chest press station – including a gliding press bar with linear bearings, sleeved for Olympic weight plates. Free weights are different from lifting with machines because, in the first place, machines do some heavy lifting of their own. Whether you’re looking to add a new component to your strength training, lose weight, build endurance, or looking to recover, Marcy … And finally, since it costs less that $1,… MiM USA Hercules 1001. Save my name, email, and website in this browser for the next time I comment. A few last aspects on the Marcy Diamond Elite Smith machine that need to be covered here, are with regards to its overall dimensions. What makes the Smith machine a tad bit safer than lifting free weights is the setup in itself – the barbell is fixed to just glide up and down behind the runners, with a couple of slots where you can just hook the bar if things go down south. Rest assured, the Marcy Diamond Elite is built to last. There’s no leg press station either. Marcy Smith Machine Home Gyms contain a number of other components, such as pulleys, a weight bench, and overhead bar. The Marcy SM-4008 is one of the most affordable Smith machines that you can find at the moment. So, with a little extra care, you should be able to perform leg presses with no problem. Shoulder extensions Read More: Should I Skip Running After Leg Day? Calf raises Evidently, the higher the number of workout stations in a Smith machine, the higher its versatility, but also its price. A Smith machine bar weight can vary from 15 to 45 pounds (6.8 to 20.4 kg). When you jump on a Smith machine at another gym, you wouldn’t know for sure whether you’re lifting the same amount as before. Some of the bars are chrome coated, with a “diamond” finish, while others are coated with anti-corrosion enamel. Front deltoid raises Low pulley station – for various exercises, such as one-legged curls, abductions or seated rows. Smith machines generally offer higher versatility than standard weight stack machines, as most of them work with Olympic and / or Standard weight plates, always leaving open the possibility to upgrade the weight capacity. Do you use the Smith machine? Unfortunately, the mechanism itself has some downsides and in order to keep the safety features, you have to factor in that the design of the machine itself impacts the weight that is lifted. Hip abductions, Shoulder presses For the full … The weight of the bar in a Smith machine is lighter as compared to lifting with free weights. Aside from forcing you into an unnatural movement pattern compared to lifting free weights, the Smith machine also affects the weight of the bar so. How Much Does the Bar Weigh? The current equivalent to this product is the Marcy Smith Cage Workout Machine MD-9010G. Can be used in professional or home gyms. The following are hardly cons for this Marcy weight machine, but should be mentioned here: The Marcy Diamond Elite Smith machine MD-9010G is a multifunctional fitness system, offering a lot of training versatility. As discussed above, some machines are also counterbalanced and some have a spring mechanism that neutralizes the weight of the bar. While it will vary depending on the brand and model, in general Smith … Do you have an illustrated chart or pages or pamphlet showing the exercises that can be done with this machine? There are several clarifications to be made regarding the accessories included with this Marcy Smith machine. The Marcy Diamond Elite MD-9010G makes available a wide array of exercises. Aside from that, some machines are also counterbalanced, as mentioned previously. Just hook the bar up on one of those slots and you’ll be fine. The general rule of thumb according to body building enthusiasts is the bar weighs 15lbs on a smith machine. Are the support and safety features factored in on the total weight? The gym system is heavy enough to be stable on its own, even during exercises that involve greater weights. Depending on your current weight collection, it will hold either regular 1-inch weight plates or 2-inch Olympic weight … Kneeling rowing, Chest presses On the other hand, this home gym set does not include a dip station. How much weight does Marcy Diamond Elite support on the rack? This is why the Marcy MD-9010G smith machine has been designed so that the track the sliding bar moves up and down on is at an angle, sloping away from the weight racks. Also, it can easily support much more than 300 pounds (136 kilograms), but the bench might not hold the user’s body weight plus 300 pounds of plates weight on the bar… When it comes to maintenance, the only aspect to consider is greasing the linear ball bearings which attach the press bar onto its gliding beams. 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