Equipment
A Smith machine is a barbell fixed on vertical rails. It removes the need to balance the bar, so you can focus on pushing hard and rack the weight at any point.
Written by the GymStreak coaching teamUpdated
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The bar slides up and down guide rails and locks onto hooks with a turn of the wrists. Built-in safety stops catch the bar if you fail a rep, which makes the Smith machine a reasonable option when you train alone. The fixed path also means you can't adjust the bar's line as freely as with a free barbell.
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Presses, squats, rows, shrugs and calf raises all work well on a Smith machine. Set the safety stops just below your lowest point before you start. Position your body so the bar moves in a comfortable line for your joints: for squats, many people place their feet a little forward of the bar. Loading may feel different from a free barbell because the rails carry part of the balancing work.
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Use the Smith machine for a stable pressing or squatting movement you can push close to failure, or when no spotter is available. Keep free-weight lifts in your programme too if you want to build balance and bar control.
BeginnerIntermediateAdvanced
Beginner compound smith machine exercise for the chest, also working the triceps and shoulders.
Beginner isolation smith machine exercise for the calves.
Beginner isolation smith machine exercise for the traps.
Beginner compound smith machine exercise for the quadriceps, also working the glutes.
Intermediate isolation smith machine exercise for the traps.
Intermediate compound smith machine exercise for the middle back, also working the lats, shoulders and lower back.
Intermediate compound smith machine exercise for the chest, also working the triceps and shoulders.
Intermediate compound smith machine exercise for the chest, also working the triceps and shoulders.
Intermediate compound smith machine exercise for the shoulders and traps, also working the forearms.
Free GymStreak calculators that go with smith machine training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
