Have you ever been to a gym and purposely avoided a piece of equipment because you didn’t know how to use it? Perhaps it was to prevent injury from improper use—the maybe it was to avoid the embarrassment of using something wrong (seriously, we get it).
Either way, gym equipment can be intimidating—but it doesn’t have to be.
In this guide, we’re introducing you to a common piece of fitness equipment you might recognize: the Smith Machine. Get the most out of your fitness journey by learning how to incorporate the Smith machine into your routine.
What is a Smith machine?
The Smith Machine is a piece of equipment intended for strength training. Commonly found in gyms, this machine consists of a bar fixed between steel rails, designed for controlled, vertical movements. Unlike a traditional bench press, the Smith Machine allows the bar to be attached at any time with pegs along its steel rails.
The Smith Machine is intended for solo strength training, creating a safer barbell experience by eliminating the need for a spotter.
Smith Machine exercises
The Smith Machine is a common favorite because it’s so versatile and with the wide variety of workouts it offers, it can be used to work every major muscle group. Here are some common exercises you can try with the Smith Machine:
Back Squat
The Smith Machine squat is an effective way to engage the hamstrings and glutes while supporting heavier loads.
Here’s how to do it:
- Place the bar at a height that reaches just below your shoulders. If the bar is too high or too low, you may need to do more work than necessary.
- With your feet shoulder-width apart, position yourself under the bar so it rests on the shoulders and traps, then unhook it.
- Turn your toes out slightly, contract your core, and lower yourself as if you were sitting in a chair. Aim for your thighs to be parallel to the floor.
- Exhale as you stand and return to your starting position.
Be sure to keep your feet flat on the ground so that pressure is distributed evenly through each movement.
Split Squat
An alternative to the lunge, a split squat works one leg at a time, engaging the quads and glutes. Combined with the Smith Machine, you enhance stability and control of barbell movements.
Here’s how to do it:
- Place one leg in front of you and extend one leg behind you, either on the floor or on a bench at about knee height. This back leg acts as a stabilizer while you work the front leg.
- Adjust the bar to shoulder height once you are in this split squat position.
- Grabbing the bar, squat down so that your knee is in line with your ankle. Lower yourself as low as you can, making sure your back is straight and your core is engaged.
- Push up using the glutes and quads of your working leg.
This exercise is a great option for improving balance and building your lower body muscles.
Bench press
The bench press is a classic exercise that works the chest, triceps and shoulders. Use with the Smith Machine for guided movement, which allows for safer, controlled pressure. The Smith Machine’s safety handles also allow you to press without the need for tracking.
Here’s how to do it:
- Place a bench under the Smith machine. The bar should be at arm’s length when you are lying on the bench.
- Lie back on the bench with your feet firmly pressed into the floor and the barbell level with the middle of your chest.
- Grip the bar wider than shoulder-width apart. This allows for maximum muscle engagement in the chest.
- Unscrew the bar and lower it toward your chest in a slow, controlled motion. Aim to bring the bar just an inch above your chest.
- Pause, then extend your arms to return the bar to your starting position.
To avoid injury, avoid bouncing the bar off your chest or locking your elbows as you extend your arms.
Rows
Rows are an effective way to work your back, arms and abs. Using the Smith Machine increases your stability, allowing you to lift heavier weights and maintain proper form.
Here’s how to do it:
- Place the bar at a height just below your waist.
- Face the machine and grip the bar with an overhand grip or your knuckles toward you. Make sure your hands are placed more than shoulder width apart.
- Bend your knees slightly. Then bend forward at the hips, keeping your back straight. This position fully engages your back muscles and can prevent lower back pain.
- Disconnect the bar and bend so the bar is just below the knees. This is your starting position.
- Keeping your core tight, pull the bar up until it contacts your abs.
As you perform this exercise, only your arms should be moving, fully working your back and biceps. If you cannot maintain the correct position, reduce the weight of the bar.
Advantages of the Smith machine
Here are some of the many benefits of incorporating the Smith Machine into your workout:
- It’s safer for solo workouts – When lifting weights, it is important to have a spotter to avoid injury. The Smith Machine works as a built-in locator with hooks on both sides of the bar that serve as a safety mechanism should it be dropped.
- It provides stability – Because the bar is fixed to the machine, it can only move in controlled, vertical movements. This allows you to fully focus on training rather than maintaining your balance.
- Allows you to lift heavier weights – Due to the enhanced stability, The Smith Machine makes it easier to control the weight of the bar. This allows you to lift heavier weights as you don’t expend as much energy for balance.
Each of these advantages make the Smith Machine a top choice for both beginners and experienced lifters, providing an enhanced fitness experience for everyone.
How to use the Smith machine: Our tips
Making sure you know how to use the Smith machine properly helps reduce setup time so you can focus on your workout performance.
To that end, here are some helpful tips and tricks on how to use the Smith Machine effectively:
Tip #1: Adjust the bar height
On the Smith machine, the bar includes hooks on both ends that can lock it in place as it slides up and down the metal steps.
To unlock the bar and adjust the height of the bar, lift the bar and rotate it so that the hooks at each end are released from the rungs. From there, you can raise or lower it to the height you need and then rotate it back into the machine.
Tip #2: Choose the right weight
Choosing the right weight depends on your body weight and your lifting experience.
Beginners should aim to complete the desired number of repetitions. Choose a weight that you can lift during the workout while maintaining proper form. More experienced lifters can add heavier weights for increased muscle growth.
Tip #3: Keep the bar balanced
Be sure to place equal weights on both sides so the bar is balanced. If you use different weights, the barbell can wobble and be unstable, increasing the risk of injury or accidents during your workout.
Tip #4: Use in conjunction with free weights
While the Smith Machine alone is an effective way to build muscle, incorporating your machine workouts with free weights can optimize muscle growth. That’s because free weights are great for building stability and performing a wider range of motion.
Don’t forget your recovery and nutrition
The barbell isn’t the only thing that needs to be balanced—your workout should be balanced, too. Recovery is just as important as the workout itself because it gives your body time to rest, repair and rebuild the muscles.
Here are our tips to maximize your recovery:
- Eat protein – When you exercise, your muscles are torn and rebuilt. Eating protein after lifting starts the muscle recovery process and results in maximizing recovery.
- Stretch – Post-workout stretching helps release lactic acid build-up in your muscles, improves flexibility and relieves soreness. To complement your Smith Machine workouts, stretch your quads, shoulders, hamstrings and wrists.
- They drink water – Staying hydrated is so important. Water helps regulate our body temperature, transport nutrients to our muscles and keep our joints functioning properly.
- Sleep – Athletes need more sleep than the average person, giving muscles time to recover and rebuild after exercise. More sleep can also increase reaction times, muscle memory and coordination.
By prioritizing proper nutrition and post-workout recovery, you take a holistic approach to your fitness journey.
Choose the ultimate in Fitness with Chuze Fitness
The Smith Machine is a versatile piece of equipment that can support your fitness efforts. It offers improved stability, encourages a variety of different exercises and allows for heavier loads, all while providing a layer of safety to put your mind at ease as you lift.
Take your workouts even further with Chuze Fitness. We promote a fitness journey that’s all about participation, positivity, and zero judgment, even if you’re still learning the ropes with equipment.
Focused on cleanliness, friendliness and affordability, Chuze isn’t just a gym – it’s a community where you belong.
Sources:
Healthline. 15 proven tips to maximize muscle recovery.
The University of Kansas Health System. How to hydrate as an athlete.
Review by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
