How to Use Smith Machine

Smith Machine is a very useful gym equipment, as you can do many types of exercises. This machine, which you can find in any gym today, has a barbell fixed to vertical guides, which helps you to do the exercise with controlled movements, but it’s also safer. This machine is especially beneficial for beginners who are looking to improve their form, and to release you from fear of lifting really heavy weights without potentially hurting yourself. It doesn’t matter if you’re training to look more aesthetic, or to improve your strength, or for some other reason, the Smith machine can really do wonders for your goals. Today, we’ll show you all of the benefits of using Smith machine, and also give you tips on using it safely and effectively. So if you’re interested, let’s explain how Smith machine works.

Pro’s and Con’s of using Smith Machine

The Smith machine is a great choice to help you build more muscle. However as every gym equipment there are the positive and also negative sides of using it. So let’s first get into Pro’s of using Smith machine

Pro’s:

It’s Great For Beginners

If you want to get some Olympic-style lifting then the Smith Machine is a great choice. The number 1 problem beginners have with Smith machine is having a proper form during exercise. The Smith Machine’s guided barbell allows for a fixed range of motion, thus reducing the risk of uncontrolled movements and having better stability. Which means that you can master proper form easily.

Perfect For Lifting Form

The guided barbell in the Smith machine moves along a vertical track, which gives you a fixed range of motion. It’s very important to understand how to use Smith machine. This will help you maintain a proper movement with every lift. It helps you avoid too much deviations that may happen. Allowing you to focus on your form.

It’s Safer If You’re Working Out Alone

The Smith machine is equipped with safety catches at different heights, and these catches can be adjusted to avoid dumbbell from falling in case you reach your limit. This gives you a sense of security and minimizes the risk of injury. Also smith machine helps you target different muscle groups. By adjusting the position of barbell bar and your body placement, you can target any muscle group you want. It will also help you understand better how to target specific muscle group. 

Con’s:

It doesn’t require as much Muscular Activation in Stabilizer Muscles

You have to know that, even though Smith Machine offers amazing benefits, and makes it easier for beginners to perfect their form, it also has its downsides. Because of its fixed path of motion, it won’t mimic natural movement patterns, and it will restrict functional training. In a 2010 study, they found less muscle activation in people who performed Smith machine bench press, than those who did a regular bench press. Because of that, i think you should do a combination of free weight barbell exercises with smith machine exercises, to achieve the best exercises.

It’s “Easier” To Use Than Regular Barbell

Because Slot Machine requires stability and support, the core muscles aren’t targeted unlike exercises performed with free weights. It’s worth noting that core muscles play a huge role when stabilizing the body during compound movements. You can do Smith Machine exercises, but don’t rely on them, as you won’t make as much progress, especially with core muscles.

Your Exercises Are Limited to the Parameters of the Machine.

The movement of Smith machine restricts the natural movement compared to free weights. This kind of training can lead to a less comprehensive and functional training experience. It will not engage muscles to the same extent as free weights, which limits your overall strength potential and making more gains. It’s important to understand that this doesn’t mean the Smith machine is a bad option, as every equipment has its downsides. Train with Smith machine, free weights, and other training equipment to make the best workout routine for you. Balance and diversity will lead to most gains.

5 Exercises You Can Do With Smith Machine

Back Squat

Position yourself in the Smith Machine with your feet shoulder-width apart and adjust the barbell height to align with your upper back and shoulders. Step under the barbell, place it across your upper back, and unrack it. Stand with a slightly wider than shoulder-width stance, toes slightly turned outward. Brace your core, then squat by sitting your hips back like you are sitting back into a chair. Descend as low as feels comfortable, aiming to get your thighs at least parallel to the floor. Drive through your heels to rise back up to the starting position.

Rack Pull (Modified Deadlift)

A rack pulls on the Smith machine is a type of deadlift that targets posterior chain, mainly hamstrings, glutes and lower back. To do a rack pull on the Smith Machine, set the barbell to an appropriate height, somewhere around knee level or slightly higher. Then stand facing the barbell with your feet shoulder-width apart. Position your body with a slight forward lean, while maintaining a neutral spine and braced core. Grip the barbell with an overhand or mixed grip, hands slightly wider than shoulder-width apart. Engage hamstrings and glutes, drive through your heels, and stand up tall, pulling the barbell towards your hips. Keep your shoulders back and maintain a straight back throughout the movement. Once you reach the top position, slowly lower the barbell back down to the starting position, maintaining control. Rack Pulls on Smith Machine helps you strengthen the upper portion of the deadlift movement, and can be a great option for your lower body training routine.

Split Squat

The split squat on the Smith Machine is a type of traditional split squat exercise that utilizes the guided barbell movement of the machine to improve stability and control. To perform the split squat on the Smith Machine, set the barbell on the machine’s vertical track at shoulder height when in a split squat stance. Stand facing away from the machine with one foot in front of you and the other foot positioned behind you, maintaining a comfortable and stable stance. Position your front foot far enough forward so that when you lower down into the squat, your front knee remains directly above your ankle. Engage your core, maintain an upright torso, and descend by bending both knees simultaneously. Lower your body until your back knee is just above the ground or lightly taps the ground. Ensure that your front knee stays in line with your toes and does not collapse inward. Push through your front heel and drive upwards to return to the starting position. Complete the desired number of repetitions and then switch legs. The split squat on the Smith Machine primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability. Overall it’s a pretty good exercise for building lower body strength, improved balance and improving an overall development of lower body.

Bench Press

The bench press on the Smith Machine is a variation of the classic barbell bench press that utilizes the guided movement of the Smith Machine for added stability and control. To perform the bench press on the Smith Machine, set the barbell on the horizontal track of the machine at arm’s length from the bench. Lie down on the bench with your feet firmly planted on the ground, ensuring your body is centered and aligned with the barbell. Grasp the barbell with a slightly wider than shoulder-width grip, keeping your hands in line with your shoulders. Engage your core, squeeze your shoulder blades together, and unrack the barbell by extending your arms. Lower the barbell towards your chest, allowing your elbows to bend and maintaining control throughout the descent. Aim to bring the barbell to your chest, just above the sternum, without bouncing it off. Pause briefly, then drive the barbell back up to the starting position by extending your arms and pushing through your chest and shoulders. The bench press on the Smith Machine primarily targets the chest muscles (pectoralis major), along with the triceps and shoulders. It can be a great exercise for building upper body strength, developing chest muscles, and improving overall pressing power.

Seated Overhead Press

The seated overhead press on the Smith Machine is an exercise that targets the shoulders, upper back, and triceps while providing stability and control through the guided movement of the machine. To perform the seated overhead press on the Smith Machine, adjust the seat height so that the barbell is at shoulder level when you are seated. Sit upright with your feet flat on the floor and your back firmly against the backrest. Grasp the barbell with a slightly wider than shoulder-width grip, palms facing forward. Engage your core, keep your chest lifted, and press the barbell upward by extending your arms while maintaining control throughout the movement. As you press the barbell overhead, ensure that your elbows stay slightly in front of your shoulders and that your wrists are aligned with your forearms. Fully extend your arms without locking your elbows at the top. Pause briefly, then lower the barbell back down to shoulder level under control. Repeat for the desired number of repetitions, maintaining proper form and a controlled pace. The seated overhead press on the Smith Machine helps you to develop shoulder strength, stability, and muscular endurance, making it a great exercise for building upper body strength and improving overall shoulder development.

Safety First!

Before doing any kind of workout, it’s worth mentioning that you need to do some kind of warm up, before lifting heavy. Do some quick warming up exercises to prepare yourself for Smith machine, but also to avoid any unnecessary injury. Spotter arms is another important thing. Adjust their arms to a suitable height. They can help you in case you are unable to do your final rep. Set their arms just below the level where the bar would rest, if you dropped it, to catch the bar safely. If you’re just a beginner, then i advise you to start with some lighter weights. This helps you to have a proper form, and to also learn the right movement. As you get better with this exercise, start adding more weight, but remember to always do a proper form.