Life Fitness Pro Series owner manual Smith Machine PL06- Upper body exercises

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3. Pro Series Machines

SMITH MACHINE (PL06)- Upper body exercises

General information: Many exercises can be performed on the Smith machine. The Smith machine uses free weights as opposed to a weight stack. Some of the primary exercises that can be performed on the machine are discussed below.

Upper body chest and arm exercises:

∙Shoulder bench press (bench at 90 degrees) and standing shoulder press: Delts

∙Flat bench press: Pecs

∙Incline bench press (bench angled at 30 to 45 degrees): Pecs

∙Close grip bench press: Triceps

Setup: Without weights on the bar, hook the bar to a position where your arms will be nearly fully extended above you. Add desired weights to each side of the bar horns. With a bench, the bar should be directly over your chest. Make sure your head is supported on the bench. Feet should be on the floor (or on the bench when doing a flat bench press). With back and head in a straight line, grip the bar at the desired width (see below for variations).

Performing the exercises: Unlock the bar from the hook and lower it toward the chest. Work at keeping the bar off of the chest. Lowering the bar all the way to the chest could place excessive strain on the anterior deltoids. Raise the bar away from the chest. Do not lock elbows. Hold this position briefly. When finished, twist the bar into the bar hook at a position that will make it easy to slide off of the bench.

Variations: Gripping the bar at less than shoulder width places more emphasis on the inner pectorials and triceps. Gripping the bar at greater than shoulder width places more emphasis on the outer pectorials and anterior deltoids.

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Contents M051-00416-A000 March Safety and Warranty Information Proper UsageCheck for Damaged Parts Specific Operating Warnings Warranty What is CoveredChanges in Warranty not Authorized General Specifications Weight Stack Suspension Top Weight BushingsWeight Stack Guide Rods Weight Selection ShaftLinear Bearings Counter Balanced Input ArmsRadial Bearings ShaftsHand grips Seat AdjustmentsWarranty Foot PlatformsPRO Series Machines Upper Body Exercise Machines Chest Press SU05 Starting Position Ending PositionIncline Chest Press SU10 Pectoral FLY SU15 Shoulder Press SU25 Deltoid Lateral Raise SU31 Rear DELTOID/PECTORAL FLY SU35- PEC FLY Exercise Starting PositionRear DELTOID/PECTORAL FLY SU35- Rear Deltoid Exercise LAT PULLDOWN- SU45 VariationsLOW ROW SU50 Starting and Ending PositionsSeated ROW SU55 Pullover SU60 Seated DIP SU66 ARM Extension SU70 Starting and Ending Position Muscle exercised TricepARM Curl SU75 Starting Position Ending Position Muscle exercised BicepDIP & Chin Assist SU86 Dip Assist Chin AssistLower Body Exercise Machines Horizontal LEG Press SL05 Seated LEG Press SL10 LEG Extension SL20 Start Position End Position Muscle exercised QuadricepsLEG Curl SL30 Start Position End Position Muscle exercised HamstringsSeated LEG Curl SL40 MULTI-HIP SL50 ExercisesHIP Adductor SL55 Start Position Muscle exercised Hip adductorsHIP Abductor SL60 Start Position Muscle exercised Hip abductorsStanding Calf SL65 Start Position End PositionGlute SL75 Start Position End Position Muscle exercised GluteusTorso Exercise Machines Abdominal ST05 Start Position End Position Muscle exercised AbdominalsLOW Back Extension ST25 Multi USE Exercise Machines Smith Machine PL06- Upper body exercises Upper body chest and arm exercisesBack exercises Performing the exercisesSmith Machine PL06- Leg exercises Leg exercisesUpper body exercises Lower body exercises Dual Adjustable Pulley SM22 Multi Adjustable Bench FB31 Chest Press SU05 Specifications Incline Chest Press SU10 SpecificationsPectoral Fly SU15 Specifications Shoulder Press SU25 Specifications Lateral Raise SU31 SpecificationsRear Deltoid/Pectoral Fly SU35 Specifications Lat Pulldown SU45 Specifications Seated Row SU55 SpecificationsPullover SU60 Specifications Seated Dip SU66 Specifications Arm Extension SU70 SpecificationsArm Curl SU75 Specifications Dip & Chin Assist SU86 Specifications Horizontal Leg Press SL05 SpecificationsSeated Leg Press SL10 Specifications Leg Extension SL20 Specifications Leg Curl SL30 SpecificationsSeated Leg Curl SL40 Specifications Multi-Hip SL50 SpecificationsHip Adductor SL55 Specifications Hip Abductor SL60 Specifications Standing Calf SL65 SpecificationsGlute SL75 Specifications Abdominal ST05 Specifications Low Back Extension ST20 SpecificationsCable Crossover SM20 Specifications Dual Adjustable Pulley SM22 Specifications Multi Adjustable Bench FB31 SpecificationsMaintenance Procedures Once a Month Once a DAYOnce a Week Lubrication