How to correctly use the Smith Machine

The Smith machine is one of the most popular machines you can find in gyms; however, some doubts may arise when using it.

In this article, we want to tell you about the Smith machine, what it is for, and the main exercises you can do with it. After this information, you will be able to make the most of your gym routine with this equipment. Keep reading!

What the Smith machine is and what it is for

The Smith machine is used to perform weight exercises safely, but also to carry out other activities such as raises, push-ups, presses, deadlifts, and even squats.

These machines, which can be found in most gyms, consist of a metal structure similar to an open-frame box and a bar. It has bars adjacent to the frame and hooks that help secure the bar in case of accidents.

The straight bar rests on a frame guided by two rods, which makes it very safe for weight training. Also, some Smith machine models include a contoured seat with molded foam to ensure comfort when performing exercises. 

How to use the Smith machine correctly

To use the Smith machine correctly, the first thing you must do is choose the type of exercise you want to do.

As we said, it is a multipower or multifunctional machine, which gives us the possibility to carry out a large number of activities.

Doing squats on the Smith machine is not the same as lifting weights. In either case, what changes is the starting position, but also the movement and the way we perform the exercise in question.

The most important thing is to learn to do the exercises correctly. In the case of weights, this machine will allow you to stabilize the weight and avoid injuries.

In the following section, we explain in more detail how to use the Smith machine depending on the exercise you are going to perform.

Most popular Smith machine exercises

As we said earlier, it is essential to define the exercise you are going to perform and follow the steps to do it correctly. This way, you will avoid injuries and possible accidents. We explain which are the most popular and how to do them.

Smith machine exercises: squats

To do squats on the Smith machine, the first thing you must do is place the bar on your upper back and the lower neck region, so you can lift it off the hooks. Then, while keeping your back straight, you will have to bend your hips and slowly flex your knees to work your body and push with your heels.

With Smith machine squats you can work different areas of your body, as well as do so with varying intensities and depth. We recommend doing it gradually and increasing the weight as you gain endurance. 

Smith machine exercises: bench press

The bench press will allow you to work alone and with a single range of motion. That is, from top to bottom without the possibility of abruptly leaving the starting position. This way you will avoid possible injuries.

To perform a bench press you must lie on your back on a bench under the Smith machine. Then, you will have to hold the bar with your palms facing up — never toward your face — and keeping a distance approximately shoulder-width apart (slightly wider).

Finally, lower the bar slowly until it is about to touch your chest and then raise it back above your head until your arms are fully extended.

Smith machine exercises: shoulder press

To do the shoulder press you will have to sit on a bench and hold the bar with your hands spaced apart —a little wider than your shoulders—. Next, extend your arms upward until fully extended and then lower the bar back down to the front of your shoulders. 

Smith machine exercises: push-ups

This exercise is one of the most popular incline push-up variations and for that, the first thing you should do is adjust the Smith machine bar to the appropriate height.

With the bar secured, the next step is to lean your body while holding the bar. Remember, always with your hands spaced slightly wider than shoulder width and forming a straight line from head to heels.

Also, to do this exercise correctly it is essential to engage the torso while bending the elbows and lowering the chest.

Barbell squat vs Smith machine squat: Which is better?

Now that you know how to use the Smith machine, let's answer one of the most common questions among users. Squats are one of the most prominent exercises to develop the musculature and strength of the lower body.

The truth is that both variants have their own benefits, the barbell squat activates many muscle fibers, as it requires great stability — making it ideal for improving sports performance—.

Now then, the Smith machine squat requires less involvement of smaller muscle groups. This version is safer and recommended for fatigue days as well as during injury rehabilitation. It all depends on the goals each person sets and their needs.