How to Use the Smith Machine to Amp Up Common Exercises

The Smith machine is often viewed as a piece of equipment reserved for beginners or for those looking to isolate specific muscles with a controlled range of motion. However, when used correctly, the smith exercise machine can enhance a variety of exercises, helping you build strength, stability, and muscle mass more efficiently. Here's how you can amp up common exercises using the smith exercise machine, whether you're a seasoned gym-goer or just starting out.

What is a Smith machine?

A Smith machine is a piece of gym equipment with a barbell that slides up and down two steel rails. The standard smith machine is designed for controlled barbell strength-training exercises and allows for vertical movements only. (There are some newer models that allow for a small amount of horizontal movement as well.) 

2 Best Smith Machines

RitKeep PMAX-4750 Smith Machine

This smith machine is a top-tier, all-in-one weight-training system designed to elevate your workout experience. Featuring a fixed path barbell, safety catches, and spring-loaded stops, this smith cable machine ensures unparalleled security and stability, allowing you to focus on lifting with confidence. With over 100 exercise options, it caters to a wide range of fitness goals, from strength building to muscle toning.

The independent dual pulleys offer both 1:1 and 2:1 pulley ratios, delivering smooth, responsive motion and extended travel. This versatile pulley system can accommodate up to three users simultaneously, making it perfect for shared home gym setups. With 11 adjustable positions for both the pulleys and Smith system, this home smith machine with cables can easily be customized to fit users of all heights, making it an ideal choice for the entire family. Whether you're targeting specific muscle groups or looking for a full-body workout, this smith workout machine provides everything you need to train safely and effectively.

PMAX 5600 Home Gym Smith Machine

PMAX-5600 Dual Weight Stack System (163LB on each side) sets a new standard in home gym equipment with its precision engineering and outstanding design. Featuring a pin-selection system, it offers quick and smooth weight adjustments in 12.5 LB increments, making it ideal for users looking for both efficiency and ease during their workouts.

This functional trainer with smith machine allows two users to train simultaneously, maximizing your gym time and making it perfect for shared workout spaces. The rolling bearing pulleys ensure seamless, fluid motion, while the 6mm steel cables are built to withstand up to 1500 lbs of force, ensuring durability and stability even during intense sessions. Whether you're a beginner or a seasoned fitness enthusiast, the PMAX-5600 offers the reliability and performance you need to push your limits and achieve your fitness goals.

Related: types of smith machine

Benefits of using a Smith machine

When you know how to use a smith machine properly, it can have many advantages. The way we see it, the biggest benefit is gaining confidence with new smith machine exercises. It can serve as a nice stepping stone from dumbbells set to barbells. 

For example, when learning how to bench press, start with lighter dumbbells to develop strength and stability and get used to the range of motion. Then, try a smith machine bench press before ultimately graduating to the barbell bench press.  

Other potential benefits include:

• Greater control while lifting: The fixed barbell path can help reduce the risk of injuries and give you more stability during heavy lifting.
• Good for working out alone: The adjustable safety stoppers on each side ensure that the barbell can never fall on you, making it a good choice for those training solo.
• Helps with posture and form: The fixed bar path can help with your posture and let you concentrate on correct form. Plus, unlike other free-standing barbell machines, the Smith machine’s ability to add small increments to your lifts allows you to make gains gradually. This not only makes training more comfortable, but it also leaves room for you to focus on perfecting your form and technique.
• Easier on the joints: The Smith workout machine is often more comfortable on your joints than other lifting machines since it reduces the overall strain on your body. Each lift is more controlled, which limits the potential for injury-related pain and discomfort. So, if you’re someone who experiences joint pain, especially around the shoulders or knees, incorporating the Smith machine into your routine may lessen the chances of injuring those areas.
• Works for all fitness levels: While the Smith exercise machine is often used by beginners, it can be incorporated in more advanced workouts as well — especially if you’re feeling bored and in need of a shake-up with your usual strength routine.
• Targets multiple muscle groups: The Smith machine is versatile, meaning you can perform a number of different exercises for a full-body workout.

Main features of a Smith Machine

Fixed Barbell Path

The movement of the barbell goes up and down on vertical rails. This design provides stability during exercise, allowing users to feel secure about their form.

Safety Stops

Most Smith Machines have adjustable safety stops set at various heights. They stop the bar from going below some certain depth, reducing chances of injury in case the lifter lost complete control over the weight.

Weight Plate Holders

The smiths weight machine usually has weight plate holders or pegs on each side in-built. This helps a user to add or remove weights with much ease for convenience in changing the resistance during workouts.

Versatile Exercise Options

In this regard, one can perform exercises such as squats, bench presses, and shoulder presses. It means that the all in one home gym smith machine offers the chance to train both upper and lower body, hence increasing the diversity of workouts. 

Sturdy Frame Construction

The Smith Machine is usually made with a strong frame that can handle heavy weights. This rigid design ensures a long life of the equipment while providing stability during exercise performance.

Additional Accessories

The Smith Workout Machine usually comes with extra attachments that allow for even more workout options. For instance, they may include a pull-up bar for doing pull-ups and a landmine attachment for exercises like rowing or pressing. In this way, the Smith Machine significantly broadens the range of exercises you can perform, making your workouts more versatile.

Using a Smith machine safely

As with any exercise or gym equipment, correct use and form are vital to avoiding injury and getting the most out of every movement. Here are some important safety tips to keep in mind:

• Set the pins before you lift. These pins keep the bar from coming down on you during smith machine exercises.
• Position the barbell at the right height. At its highest, it should be level with shoulders so you can lift it without needing to come up on your tiptoes.
• Don’t slack on form. While Smith machines can give an increased sense of safety and stability, it’s still important to brace your body and perform every rep under control to avoid injury.
• Ask questions if you aren’t sure. Check with a trainer if you’re not familiar with the Smith machine.
• Listen to your body. If you feel pain or discomfort, stop the exercise and make adjustments.

A large part of knowing how to use a Smith machine properly is knowing which way to face during a workout. If you’re not sure which direction to face for any given exercise, ask a trainer or gym staff member.

• With the standard vertical Smith weight machine, the direction you face doesn’t matter since you’ll be going straight up and down during your range of motion.
• When using the angled Smith weight machine, the way your body faces depends on the exercise you’re doing. For example, when you’re a variation of a squat (i.e., a sumo squat), you’ll want to face away from the machine so that the barbell travels down and toward you — rather than away from you — as you squat.
  

Here are some sample exercises you can do on a smith machine:

Smith machine Bench Press

1. Adjust the bench so that it is positioned under the barbell.
2. Lie back on the bench with feet flat on the floor.
3. Grip the bar slightly wider than shoulder-width apart.
4. Lower the bar slowly to your chest while keeping your elbows at about a 45-degree angle.
5. Press the bar back up to the starting position, fully extending your arms.

Incline Bench Press Throws

1. Set the bench to a 30-45 degree incline and position it under the barbell.
2. Lie back on the incline bench with your feet firmly on the floor.
3. Grip the barbell with hands placed slightly wider than shoulder-width.
4. Slowly lower the bar to your upper chest while keeping your elbows aligned with your wrists.
5. Push the bar back up until your arms are fully extended.

Shoulder Press

1. Set the barbell to shoulder height and adjust the seat of the bench (if using one) so that your back is supported.
2. Sit with your feet flat on the floor and grip the bar at shoulder width.
3. Press the bar directly overhead until your arms are fully extended.
4. Lower the bar back down to shoulder level, maintaining control throughout.

Leg Press

1. For seated leg presses, set the bar at hip level while sitting on a weight bench.
2. Place your feet shoulder-width apart on the ground.
3. Push through your heels to lift the bar while extending your legs.
4. Slowly lower the bar back to the starting position without compromising form.
   

Smith machine Squat

1. Position yourself underneath the bar and take a few steps forward so you are standing at a slight angle. You should be almost resting your upper back on the bar as you lean slightly back onto the bar.
2. Step your feet apart wider than hip-width, and angle your toes outward into a sumo stance.  
3. Brace your core, bend your knees, and with control, drop your tailbone toward the floor as you lower into a squat.  
4. At the bottom of the squat position, aim for a 90-degree angle at the hips and knees.
5. Exhale and press through the base of your foot as you squeeze your glutes to return to the starting position. 

Smith machine Hip Thrusts

1. Begin seated on the bench facing the machine. Lower yourself under the bar, rest your glutes on the floor, position your feet in front of you with knees slightly bent, and shoulder blades pressing back onto the bench behind you.
2. Hold the bar with a wide grip and drive your hips up into a bridge position with feet flat on the floor, knees bent at 90 degrees. The bar should lie across your hips with your back securely on the bench.
3. Brace your core and rotate the bar so that it releases from the machine hooks and can move freely.  
4. Lower your hips toward the floor while keeping a straight spine and a neutral head and neck position.
5. At the bottom of the rep, flex your glutes and press into your heels as you drive your hips up toward the ceiling, bringing the bar back up to the starting position. 

Inverted Row

1. Sit on the floor underneath the bar and place your hands on the bar about shoulder width apart.
2. Grasp the bar, brace your core, and use your glutes to press your hips up and rise into a flat-back position with your body parallel to the floor and knees bent at 90 degrees.
3. Exhale as you drive your elbows down and shoulder blades together to row your body up toward the bar.
4. Develop even more strength by pausing for 1–2 seconds at the top of the rep.
5. Inhale as you lower yourself back down into the starting position, slowly and under control. 

Exercises That Require Extra Caution on the Smith Machin

While the Smith Machine is beneficial for many exercises, certain movements are not ideal due to its fixed nature. Here are some smith machine workouts to avoid and tips on how to minimize negative effects if they must be performed on the Smith Machine:

Deadlifts

Like squats, deadlifts call for a range of motion that the cable Smith Machine can't provide. The fixed path changes one's natural pattern of movement, and this change in turn leads to less effectiveness and a higher potential for injury.

Tip: If you're deadlifting with a Smith Machine, set the bar about knee level so that the lift is more natural. Your back should be straight, and you should focus on engaging your hips rather than using your machine's track.

Bent-Over Rows

The fixed Smith Machine bar path simply doesn't comply with the natural movement one does while performing bent-over rows. This, in turn, may further limit adequate engagement of the back and nullify any potential for upper-back training.

Tip: Keep your back as straight as possible and bend at the hips rather than leaning over too much. Adjust your stance, which is going to help you generate a more natural pull without straining too much on those weights, and go easy.

Exercises to Perform on the Smith Machine: FAQS

FAQ1: How much does the bar weigh on a Smith machine?

The weight of smith bar itself varies based on the manufacturer but usually is between 20 and 45 pounds. Since the smith bar is attached to the machine and glides up and down the side bars while in motion, the amount of friction can affect how heavy the bar feels. If the machine has recently been maintained/oiled, the bar may feel like it moves more easily, and may feel lighter. And of course, you can add and remove weight plates as you go.

FAQ2: Do Smith machines make weight-training exercises easier?

For some people, certain exercises may feel easier on the Smith machine because it holds the barbell for you, which means you don’t need to stabilize the weight as much as you would when using free weights. Balance is also easier. The only action you have to focus on is the push or pull and keeping a braced core.  

If your goal is to improve your balance and stability, try free weights instead of the Smith machine. The same goes for building strength if you’re at an advanced fitness level. But if you’re learning new weightlifting exercises and feel intimidated by barbells, the Smith machine can be a great option to build confidence.

FAQ3: What muscles are trained when using the Smith machine?

The muscles worked depends on the smith machine exercises you’re performing. However, in general, Smith machines direct the force of the load toward the prime mover and away from the stabilizer muscles involved in the motion.

As an example, the Smith machine bench press will place most of the force on the pectoralis major. If you were to use dumbbells instead of the Smith machine, the shoulders and lats would also be involved in balancing and stabilizing the motion.