She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. The exercise also involves several secondary muscles that work as stabilizers, including the trapezius, latissimus dorsi and rhomboids. 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. It’s hard … An overhead press targets your shoulders, particularly the deltoids, and the triceps. To get rounded and bulky shoulders, you really need to be hitting all areas of your … $10/month for a gym is cheap and having this equipment makes it a “steal.”. Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. Whether that means light … 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. Place a bench in the centre of the Smith machine, underneath the bar. Smith machines also take … 2020 See More Reviews. Leaf Group Ltd. In my gym there is no incline barbell bench press. Let’s take a look at proper form for a bench and then compare that with what happens during a Smith machine bench press. Copyright © A substantial piece of equipment, the Smith machine … For example, a Smith Machine, along with a barbell, weights, and a bench will allow you to perform a full strength-training workout. If your workout facility has other shoulder press machines, you could use these as an alternative to a Smith machine overhead press as well. Lower the bar down in a straight line toward your chest until your arms hit about a 45-degree-angle. Choose a weighted barbell that will fatigue your muscles in eight to 12 repetitions. It should not be This increases injury risk. It’s a decent set-up, but clearly not designed for serious lifters like yourself. Keep your wrists straight and your back firm, preventing any arch in the low spine. 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. 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. Engage your abdominal muscles and keep the shoulders pulled down your back as you press the bar up and overhead, extending the elbows fully. Planet Fitness Caters to the Non-Athletes, Bench Press Alternatives at Planet Fitness. . • The one-arm Smith-machine bench press is a compound move for chest and is best done toward the beginning of the routine. 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. Your abs and obliques have to work hard to keep your spine stable. American Council on Exercise: Standing Barbell Shoulder Presses, American Council on Exercise: Seated Dumbbell Press, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Sit on a workout bench with a vertical backrest, holding one dumbbell in each hand at your sides. They got a flat and a decline, but no incline. Planet Fitness doesn’t have a bench press because this gym chain is specifically for the average person, not the serious bodybuilder. At just $10/month, it’s also one of the most affordable gyms in America. 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. 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. But you’re likely already well-past 60 pounds. 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 … diagnosis or treatment. 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). You can target these muscles with exercises that don't include the Smith machine. Bench Press Alternatives 1. 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 … any of the products or services that are advertised on the web site. Filed Under: Gain Muscle Tagged With: bench press, planet fitness. Exhale deeply and push the bar directly upward until you’re back in your starting position. Smith Machine in Strength Training: Pros & Cons What is the Smith machine? Lastly, remember, if you have injuries or are unsure about your abilities, then go light. Powerlifting moves like squats, bench press… used as a substitute for professional medical advice, Return to the bent-elbow position with the upper arms parallel to the floor to complete one repetition. You just have to be willing to get a little creative and give up the standard bench press that you know too well. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 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. We are reader-supported. 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. CHECK PRICE ON AMAZON. … No god no hell no all of the expletives, no. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Another glaring issue with having this type of equipment in a gym like Planet Fitness is safety. 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. If you’re still a die-hard for using a bar of some sort, then get your hands on a … The bench press is one of the critical compound exercises that target the upper body “push” muscles, specifically the chest, shoulders, and triceps. The Smith machine overhead press works your shoulders and triceps. 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. The Smith machine consists of a barbell fixed on two vertical steel rails. You might use the Smith machine to perform overhead presses, especially if you are trying to lift very heavy weight without a spotter. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. 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. What are Smith machine squat alternatives? So PF isn’t the best place to try a program for getting shredded. March 9, 2016 / By Tom Traditional Flat Bench Press – Photo By: Lance Goyke. The complexity of a quality barbell bench press is often overlooked since it seems like such a simple movement at the outset. Some of our Smith Machines … This bench press alternative is done standing, so it more closely replicates things like punching and throwing. 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. … The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Why Doesn’t Planet Fitness Have a Bench Press? Muscles worked: Chest, shoulders, triceps, core Everyone queuing at the bench press … 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. 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. Most machines are designed to assist you in workouts that can be done with barbells and free weights. 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. 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. With proper form, it can also activate glutes as well. Heavier weight easier to control than dumbbells or a barbell on a chest press machine: the chest machine... 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