Last Updated on December 7, 2017 by MarcyPro
Working out with a partner can help you stay motivated.
Your favorite type of music may be your reliable gym companion, but your hottest playlist can’t compete with a real living, breathing training buddy. Studies indicate that an astonishing, four out of five people more likely stay the course and stay committed to their fitness regimens, if they buddy-up. Working out with a friend also lets you catch up and socialize.
And that’s what it’s all about, not only spending time together with a buddy, but having fun while whipping each other into shape. With our Smith machine circuit workout routine, you’ll find that you not only push yourself harder with a partner, but you’ll be able to hold each other accountable with regards to sticking to your workout goals. People often find it easier to flake out on solo workouts, but not so much when someone else is counting on them.
So try out the following fitness routine. You’ll soon realize that you can see faster results training with a buddy, so team-up and get to work.
Smith Machine Bench Press
Kick things off with a classic and effective compound exercise that will get that blood flowing, and work your triceps, shoulders, and chest.
Start by lying flat on the Smith machine bench. Place the barbell at a height that you can still reach while having your arms almost fully extended. Select your weight and then, using a pronated grip that is wider than your total shoulder width, unlock the bar from the Smith machine’s track, and as you breathe in, slowly and steadily lower the bar until it reaches the midpoint of your chest.
Pause for a couple of seconds, then just as slowly, push the barbell back up to the starting position—this time steadily exhaling. When your arms reach the starting position, hold again, and then repeat the motion, and do 10-12 reps for 4 sets.
Don’t forget to have your partner above and behind you, keeping you motivated and helping with reps if need be.
Smith Machine Triceps Dip
Place the Smith machine barbell at approximately hip level. Firmly place your hands (fingers facing forward) on either side of the bar slightly away from your hips. Straighten your arms out and extend your legs fully in front of you.
From this starting position, slowly bend at your elbows and lower your glutes downwards toward the floor. Be sure to keep your chest aimed up and out and shoulders down. When you reach a ninety degree angle with your elbows, pause for a couple of seconds, then extend your arms back out and press yourself back up to the starting position. Do 10-12 reps for 4 sets.
Jumping Jacks
Jumping jacks aren’t just a fun exercise that lets you reminisce about your elementary school days, it’s actually quite a seriously effective exercise that can really affect some rapid blood flow.
When done in conjunction with strength training regimens like our Smith machine circuit workout, you’ll quickly find that you work up a good sweat and also up the overall intensity of your workout.
Do as many jumping jacks as you can while your partner is performing their Smith machine set.
Smith Machine Shoulder Press
Hop back onto the Smith machine bench, sitting evenly in the middle of it. Take an overhand grip of the bar at a width that is slightly wider than your shoulders (fingers pointed forwards).
Slowly bend your elbows and lower the bar towards your collar bones while steadily inhaling. When the bar reaches your clavicles, pause for a couple of seconds, then extend your arms back out while pushing the bar upwards. Make sure that you exhale as you push the bar back to the starting position.
Repeat this exercise for 3 more sets, doing 8 to 10 reps for each set.
The Marcy Pro Partner Assisted Circuit Workout
This workout consists of the following:
- Smith machine bench press
- Rest while partner performs their set
- Smith machine triceps dip
- Rest while partner performs their set
- Jumping jacks
- Rest while partner performs their set
- Smith machine shoulder press
- Rest while partner performs their set
- Repeat as indicated
Remember that one of the primary benefits of having a partner with you when you work out is to help motivate you to try your best. With the proper encouragement, you’ll quickly discover that you can work out longer, lift stronger, and stay more determined and pumped up throughout each set.
A Smith machine allows you to safely place it’s barbell back into place on your own, but it is equally great having your workout partner help you push it up with each rep. Don’t be afraid to say motivating words or phrases to each other as you knock out set after set after set.
Our fine selection of Marcy Pro Smith Cages and Racks are perfect for this partner assisted circuit workout. Check them out here and begin your journey to a whole new and improved you!