Kenny Croxdale
Level 7 Valued Member
The Smith Machine
The Smith Machine is often trashed by the Free Weight Community. However, it allows you to perform some exercises on it that you can't with Free Weights.
No Smith Machine, No Problem
However, there is another interesting option for those who have a Power Rack.
The Modified "Scrape The Rack Smith Machine"
The "Scrape The Rack Smith Movement" allows you to do basically the same with a Power Rack.
"Scrape The Rack Movements
The videos below demonstrate some of the "Scrape The Rack Movements" that can be performed. The only limitation is your imagination. Deadlifts, Good Morning, Curls, etc can be performed, as well.
1) John Meadows Scrape The Rack Press**
2) Quad Scrape The Rack
3) Scrape The Rack Bench Press
4) Dave Tate Scrape The Rack Seated Press
5) Dave Tate Swiss Bar with Chains Scrape The Bar Standing Press
6) Scrape The Rack For Growth
"Scrape The Rack Exercises" engage the muscles in a multi-directional angle.
As Thibaudeau states, "With scrape the rack presses, you're actively pressing forward against the posts of the rack, not just upward."
The Smith Machine is often trashed by the Free Weight Community. However, it allows you to perform some exercises on it that you can't with Free Weights.
No Smith Machine, No Problem
However, there is another interesting option for those who have a Power Rack.
The Modified "Scrape The Rack Smith Machine"
The "Scrape The Rack Smith Movement" allows you to do basically the same with a Power Rack.
"Scrape The Rack Movements
The videos below demonstrate some of the "Scrape The Rack Movements" that can be performed. The only limitation is your imagination. Deadlifts, Good Morning, Curls, etc can be performed, as well.
1) John Meadows Scrape The Rack Press**
2) Quad Scrape The Rack
3) Scrape The Rack Bench Press
4) Dave Tate Scrape The Rack Seated Press
5) Dave Tate Swiss Bar with Chains Scrape The Bar Standing Press
6) Scrape The Rack For Growth
Scrape The Rack For Growth
5 Muscle-Building Exercises That Will Save Your Joints You’ve got to try this. You’ll get more muscle activation and more growth, yet less wear and tear on the joints. Do it. Less Pain, More Gain I love to press, but because of years of going too heavy too often without enough preparation...
www.t-nation.com
"Scrape The Rack Exercises" engage the muscles in a multi-directional angle.
As Thibaudeau states, "With scrape the rack presses, you're actively pressing forward against the posts of the rack, not just upward."