Adding an all-in-one workout station such as the Marcy Diamond Elite Smith machine to your home gym is a surefire way to get a full body workout without additional equipment. This is both space- and cost-effective, as well as beneficial to your overall health and fitness level. In this article, we will discuss the two main types of training you can do with this high-quality power cage.

Upper Body Compound Exercises

As highlighted by this Marcy Diamond Elite Smith cage extensive review, the workout station’s main attraction is its built-in Smith machine rack. It is perfectly tailored to suit your weightlifting needs, as it comes with a bench and an adjustable bar. All that’s left for you to do is to purchase the desired cast iron Olympic plates and try the following exercise routine.

• Bench press. Lie with your back flat on the workout station’s bench and keep your arms slightly more open than shoulder-width. With an overhand grip, press your feet into the ground and tighten your core, lowering the barbell to your chest. Raise it up into starting position to complete one repetition. Perform eight sets of eight reps each to achieve the full benefits of the exercise for your chest and triceps, then rest for 30 seconds.
• Back squat. The back squat is a highly effective classic compound exercise that engages your back and shoulders. To begin, keep your feet shoulder-width apart while standing upright. With the barbell resting high up the back of your shoulders, brace your core and your chest. Lower your body into a squat until you notice your thighs are in a parallel position to the floor. Return to the starting position by pushing into your heels to create momentum. Perform three sets of eight reps each and rest for 60 seconds at the end.
• Bent over row. With a shoulder-width double overhand grip, clutch the barbell and keep your hands outside your legs. Perform a slight bend of the knees, then lean forward by hinging your hips and pulling the shoulder blades back. Raise the barbell until it reaches your sternum and use the elbows to lead. Perform eight sets of eight reps each, then rest for 60 seconds.
• Overhead press. With the barbell nestled across the top of your chest, spread your feet at shoulder-width and press the bar overhead. Tighten your chest and core during this process for the best results. Your goal should be for your arms to point straight up before lowering them to the initial position. Repeat eight sets of eight reps, then have a one-minute pause.
• Barbell high pull. Another back and shoulder exercise, the barbell high pull starts in an upright position with your feet shoulder-width apart. Hold the barbell with an overhand grip and keep your arms straight. Tighten your chest and core to pull the bar upwards until it reaches your chin. Lower to starting position eight times for three reps.

Lower Body Accessory Exercises

If you want to lose weight and build some brawn in a healthy and sustainable way, you need to exercise more than just your upper body. Lower muscle groups such as the hamstrings, quadriceps, and glutes, are vital areas to focus on during your workouts. Fortunately, the Marcy Diamond Elite Smith machine has you covered on this one as well.

• Front squat. The front squat is similar to the overhead press in many ways, but the exercise is focused on working on the lower part of the body. Instead of raising the barbell, you will squat down while grasping it. This engages important muscle groups such as the glutes, the hamstrings, and the quadriceps. Perform eight reps in three sets and rest for 30 seconds.
• Leg press. This exercise engages your glutes, hamstrings, and quadriceps with the help of the foam leg developer integrated in the Marcy Diamond Elite Smith fitness station. Keep your feet shoulder-length apart on the platform and mimic a squatting motion. Perform eight sets of eight reps each, then catch your breath for the next 30 seconds.
• Leg curl. This is another example of how the leg developer can be used. The the leg curl is an efficient workout for your calves and hamstring complex. With your feet hooked on the machine, curl them by contracting the hamstrings and pressing your knees into the pad. Repeat the movement three sets of ten reps, then rest for one minute.
• Romanian deadlift. The Romanian deadlift is a widespread weightlifting exercise that is perfect for the power cage, as you will put its accessories to good use. According to ACE Fitness, it strengthens the posterior chain muscles, such as the hamstrings, adductors, glutes, and erector spinae. This not only aids your lower body stability, but also works wonders for spine health. From an upward position, control your descent by bending at the hips. One rep is completed when the weights hit the floor. Perform ten reps in three sets, then rest for 60 seconds.
• Barbell row. Load your barbell and deadlift it, then put it down by maintaining your back parallel to the floor. Make sure your spine is in a neutral position while doing this to avoid injuries. Repeat the move eight times in three sets to finish your workout routine on the Marcy Diamond Elite Smith machine.

The Bottom Line

If you want to reap the full benefits of working out on the Marcy Diamond Elite Smith machine, you will need to perform both of our recommended routines together. Of course, they are not set in stone. You can take out some of the exercises and incorporate new ones to better cater to your personal goals, which is an incredible advantage. In this way, you will be able to slim down and build muscle in no time.