Have you ever walked into a gym and deliberately avoided a piece of equipment because you didn’t know how to use it? Perhaps it was to avoid injuries from improper use.either maybe it was to avoid the embarrassment of wearing the wrong thing (seriously, we get it).
Either way, gym equipment can be intimidating, but it doesn’t have to be.
In this guide, we introduce you to a common gym equipment that you may recognize: the Smith machine. Make the most of your fitness journey by learning how to incorporate the Smith machine into your routine.
What is a Smith machine?
The Smith Machine is equipment intended for strength training. Typically found in gyms, this machine consists of a bar fixed between steel rails, designed for controlled vertical movements. Unlike the traditional bench press, the Smith machine allows the bar to be secured at any time with pegs along its steel rails.
The Smith machine is designed for solo strength training, creating a safer barbell experience by eliminating the need for a spotter.
Smith machine exercises
The Smith machine is a favorite because it is very versatile and, with the wide variety of workouts it offers, it can be used to work all major muscle groups. Here are some common exercises to try with the Smith machine:
Back squat
Smith machine squats are an effective way to work your 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 low, you may have to work harder than necessary.
- With your feet shoulder-width apart, position yourself under the bar so it rests on your shoulders and traps, then unhook it.
- Turn your toes outward slightly, contract your core, and lower yourself as if you were sitting in a chair. Try to keep his thighs parallel to the floor.
- Exhale as you stand up and return to your starting position.
Make sure to keep your feet flat on the floor so that the pressure is evenly distributed during each movement.
Split squat
An alternative to a lunge, a split squat works one leg at a time, engaging the quads and glutes. In combination with the Smith machine, you will improve the stability and control of the barbell movements.
Here’s how to do it:
- Place one foot in front of you and extend one foot behind you, either on the floor or on a bench at knee height. This back foot acts as a stabilizer while you work the front leg.
- Place the bar at shoulder height once you are in this split squat stance.
- Gripping the bar, squat down so your knee is in line with your ankle. Descend as low as you can while making sure your back is straight and your core is engaged.
- Push up using the glutes and quads of the working leg.
This exercise is a great option for improving balance and developing 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 a guided motion, allowing for a controlled, safer press. Smith machine safety latches also allow you to press without needing a spotter.
Here’s how to do it:
- Place a bench under the Smith machine. The bar should be placed at arm’s length when lying against the bench.
- Lie on the bench with your feet firmly on the floor and the bar at mid-chest height.
- Grip the bar wider than shoulder width apart. This allows for maximum engagement of the muscles in the chest.
- Unlock the bar and lower it toward your chest in a slow, controlled movement. Try to bring the bar just an inch above your chest.
- Pause and then extend your arms to bring the bar back to its starting position.
To avoid injury, avoid bouncing the bar on 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 with your knuckles facing you. Make sure your hands are wider than shoulder-width apart.
- Bend your knees slightly. Then, lean forward at the hips, keeping your back straight. This position fully engages your back muscles and can prevent lower back pain.
- Unhook the bar and bend it so it is just below your knees. This is your starting position.
- Keeping your core tight, pull the bar up until it makes contact with your abdomen.
While performing this exercise, only your arms should move, fully working your back and biceps. If you can’t maintain proper position, decrease the weight of the bar.
Advantages of the Smith machine
These are some of the many advantages of incorporating the Smith machine into your training:
- It is safer for solo workouts. – When lifting weights, it is important to have a spotter to avoid injuries. The Smith machine acts as a built-in spotter with hooks on each side of the bar that serve as a safety mechanism in case you fall.
- Provides stability – Because the bar is attached to the machine, it can only travel in controlled vertical movements. This allows you to focus completely on the workout instead of maintaining your balance.
- Allows you to lift heavier weights. – Due to the improved stability, the Smith machine makes it easier to control the weight of the bar. This allows you to lift heavier weights since you don’t spend as much energy maintaining your balance.
Each of these advantages makes the Smith machine a supreme choice for both novice lifters and experienced lifters, providing an enhanced gym experience for everyone.
How to use the Smith machine: our tips
Making sure you know how to use the Smith machine correctly helps reduce preparation 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 height of the bar
On the Smith machine, the bar includes hooks on each end that can lock it in place as it slides up and down the metal rungs.
To unlock the bar and adjust the bar height, lift the bar and rotate it so the hooks on each end release from the rungs. From there, you can raise or lower it to the height you need and then rotate it back on the machine.
Tip #2: Select the appropriate weight
Selecting the right weight depends on your body weight and lifting experience.
Beginners should try to complete the desired number of repetitions. Select a weight that you can lift during your workout while maintaining proper form. More experienced lifters can add heavier weights to increase muscle growth.
Tip #3: Keep the bar balanced
Be sure to place equal weights on each side so the bar is balanced. If you use different weights, the bar may become wobbly and unstable, increasing the risk of injury or accidents during training.
Tip #4: Use in combination with free weights
While the Smith machine alone is an effective way to build muscle, integrating machine workouts with free weights can optimize muscle growth. This is because free weights are great for developing stability and performing a wider range of motion.
Don’t forget your recovery and nutrition
The bar isn’t the only thing that needs to be balanced: your workout needs to be, too. Recovery is just as important as the workout itself because it gives the body time to rest, repair, and rebuild muscles.
Here are our tips to maximize your recovery:
- eat protein – When you exercise, your muscles are torn down and rebuilt. Eating protein after lifting weights starts the muscle repair process and results in maximized recovery.
- Stretch – Stretching after exercise helps release lactic acid buildup in muscles, improve flexibility, and relieve pain. To complement your Smith machine workouts, stretch your quads, shoulders, hamstrings, and wrists.
- Drinking water – Staying hydrated is very important. Water helps regulate body temperature, transport nutrients to our muscles, and keep our joints functioning smoothly.
- Sleep – Athletes need more sleep than the average person, which gives muscles time to recover and rebuild after exercise. Getting more sleep can also increase reaction times, muscle memory, and coordination.
By prioritizing proper nutrition and post-workout recovery, you’re taking a holistic approach to your fitness journey.
Choose the latest 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, while providing a layer of security to ease your mind while lifting.
Advance your workouts even further with Chuze Fitness. We encourage a fitness journey that’s all about inclusivity, positivity and zero judgment, even if you’re still learning the equipment.
Focused on cleanliness, friendliness and affordability, Chuze is not just a gym, it’s a community where you belong.
Sources:
Health line. 15 proven tips to maximize muscle recovery. https://www.healthline.com/health/muscle-recovery#supplements
The University of Kansas Health System. How to hydrate as an athlete. https://www.kansashealthsystem.com/news-room/blog/0001/01/hydration-for-sports-performance
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and her son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
