How to Use the Smith Machine: Techniques and Tips for Success | Chuze Fitness

Have you ever been to a gym and purposely refused to use an equipment because you didn’t know how to use it? Perhaps it was to avoid injury from misuse—Or Maybe it was to avoid the embarrassment of using the wrong thing (really, we understand that).

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 gym equipment 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 a piece of equipment designed for strength training. Commonly found in gyms, this machine has a barbell mounted between steel rails, designed for controlled, vertical movements. Unlike the traditional bench press, the Smith machine allows the barbell to be secured with pegs along the steel rails at any time.

The Smith machine is designed for solo strength workouts, providing a safer barbell experience by eliminating the need for a spotter.

smith machine exercises

The Smith machine is a common favorite because it is so versatile, and has a wide variety of workouts that can work every major muscle group. Here are some common exercises to try with the Smith machine:

Back Squat

Squatting with a Smith machine is an effective way to activate the hamstrings and glutes while supporting heavy loads.

Here’s how to do it:

• Set the barbell at a height that reaches just below your shoulders. If the bar is too high or too low, you may have to do more work than necessary.

• With your feet shoulder-width apart, position yourself underneath the barbell so it’s resting on your shoulders and traps, then unclip it.

• Turn your toes slightly outward, contract your core, and lower yourself down like you’re sitting in a chair. Aim to keep your thighs parallel to the floor.

• Exhale while standing up and return to the starting position.

Keep your feet flat on the floor so that pressure is evenly distributed during each movement.

Split Squat

As an alternative to the lunge, the split squat works one leg at a time, engaging the quads and glutes. In combination with the Smith machine, you’re increasing the stability and control of your barbell movements.

Here’s how to do it:

• Place one foot in front of you and extend one leg behind you, either on the floor or on a bench at knee height. This back leg acts as a stabilizer while you work with the front leg.

• Once you’re in a split squat posture, position the barbell at shoulder height.

• Holding the bar, squat down so your knee is aligned with your ankle. Get as low as you can, but make sure your back is straight and your core is activated.

• Push back up using the glutes and quads of your working leg.

This exercise is a great choice for improving balance and building muscles in your lower body.

bench press

The bench press is a classic exercise that works the chest, triceps and shoulders. Use it with a Smith machine for a guided motion, which allows for a safe, controlled press. The Smith machine’s safety catch enables you to press without the need for a spotter.

Here’s how to do it:

• Place a bench underneath the Smith machine. The bar should be set at arm’s length while you lie straight on the bench.

• Lie on your back on the bench with your feet pressed firmly into the floor and the bar at mid-chest level.

• Hold the bar at a distance greater than shoulder width apart. This helps to activate the chest muscles to the maximum.

• Unscrew the barbell and lower it toward your chest in a slow, controlled motion. Aim to bring the barbell just an inch above your chest.

• Pause, then lower the barbell back to its starting position by extending your arms.

To prevent injury, avoid hitting the bar against your chest or locking your elbows when extending your arms.

Lines

Rowing is an effective way to strengthen your back, arms and abdominal muscles. Using a Smith machine increases your stability, allowing you to lift heavier weights and maintain proper posture.

Here’s how to do it:

• Keep the barbell at a height just below your waist.

• Face the machine and hold the bar with an overhand grip or keep your fingers at your sides. Make sure your hands are more than shoulder-width apart.

• Bend your knees slightly. Then, bend forward at the hips while keeping your back straight. This position fully activates your back muscles and can prevent lower back pain.

• Open the bar and bend over so that the barbell is just below your knees. This is your starting position.

• Keeping your core tight, pull the barbell upward until it comes in contact with your stomach.

When you do this exercise, only your arms should move, so your back and biceps are fully engaged. If you can’t maintain proper position, reduce the weight of the bar.

Benefits of the Smith Machine

Here are some of the many benefits of incorporating the Smith machine into your workout:

• It’s safer to workout alone – When lifting weights, it is important to have a spotter to avoid injuries. The Smith machine works as a built-in spotter, with hooks on either side of the bar that act as a safety mechanism in case you fall.

• It provides stability , Since the barbell is attached to the machine, it can only move in a controlled, vertical motion. This allows you to focus completely on the workout rather than trying to maintain your balance.

• It allows you to lift heavier weights – Due to the increased stability, the Smith machine makes it easier to control the weight of the barbell. This allows you to lift heavier weights because you don’t expend as much energy on balancing.

Each of these benefits makes the Smith machine an excellent choice for both novice and experienced lifters, providing an enhanced gym experience for everyone.

How to Use the Smith Machine: Our Tips

If you know how to use a Smith machine properly, it helps cut down on setup time so you can focus on your workout performance.

In this regard, here are some useful tips and tricks for using the Smith machine effectively:

Tip #1: Adjust the bar height

In the Smith machine, the barbell has hooks on both ends that lock it in place as it slides up and down on metal rods.

To unlock the barbell and adjust the height of the bar, lift the bar and rotate it so the hooks on either end are free of the rungs. From there, you can raise or lower it to the height you need, and then rotate it back onto the machine.

Tip #2: Select the Proper Weight

Choosing the proper weight depends on your body weight and your weightlifting experience.

Beginners should aim to complete the number of repetitions they want. Choose a weight that you can lift for the duration of the workout while maintaining proper form. More experienced lifters can add heavier weights for increased muscle growth.

Tip #3: Keep the barbell balanced

Make sure to place equal weight on both sides so the barbell is balanced. If you use different weights, the bar can wobble and become 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, integrating your machine workout with free weights can optimize muscle growth. This is because free weights are great for building stability and performing a wider range of movements.

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 because it gives your body time to rest, repair, and rebuild muscle.

Here’s our advice for maximising your recovery:

• Eat Protein , When you exercise, your muscles tear down and rebuild. Eating protein after lifting weights jumpstarts the muscle repair process and allows for maximum recovery.

• Drag , Stretching after a workout reduces the buildup of lactic acid in your muscles, increases flexibility and reduces pain. To complete a Smith machine workout, stretch your quads, shoulders, hamstrings and wrists.

• drink water , It’s important to stay hydrated. Water helps regulate our body temperature, transport nutrients to our muscles, and keep our joints working smoothly.

• Sleep , Athletes need more sleep than the average person, giving muscles time to recover and rebuild after exercise. Getting more sleep can also improve reaction time, muscle memory, and coordination.

By prioritizing proper nutrition and post-workout recovery, you’re taking a holistic approach to your fitness journey.

Choose the best in fitness with Choose Fitness

The Smith machine is a versatile piece of equipment that can support your fitness efforts. It provides increased stability, encourages a variety of exercises, and allows for the lifting of heavier loads, while also providing a layer of protection to put your mind at ease while you lift.

Take your workout even further with Chuz Fitness. We promote a fitness journey that’s all about inclusivity, positivity, and zero judgement, even if you’re still learning the ropes with the equipment.

Focused on cleanliness, friendliness, and affordability, Choos isn’t just a gym—it’s a community where you belong.

Source:

Healthline. 15 Proven Tips to Maximize Muscle Recovery. https://www.healthline.com/health/muscle-recovery#supplements

University of Kansas Health System. How to Stay Hydrated as an Athlete? https://www.kansashealthsystem.com/news-room/blog/0001/01/hydration-for-sports-performance

Annie is the Vice President of Fitness at Choose Fitness and oversees the group fitness and team training departments. She has had a 25+ year career in club management, personal training, group exercise, and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things wellness.