Mastering the Smith Machine: Tips, Benefits & Best Exercises

Ah, the Smith Machine — the piece of equipment for gyms that triggers many strong emotions, ranging from love and … it’s not even love. Yet, despite the controversy about it, positive benefits can be gained from knowing how to operate the Smith machine properly.

The Smith machine is not without its critics. However, by following these tips from experts on how to use it.

What is a Smith machine?

A Smith machine is an exercise equipment equipped with a barbell that moves across two rails of steel. A Smith machine is typically intended for controlled strength training exercises using barbells and permits vertical movement only. (Some more recent models can accommodate some horizontal motion as well.)

Types of Smith machines

There are many types of Smith machines. The two most commonly used are the typical Vertical machine and the angled version(pictured in the above image).

Standard Vertical Smith Machine

The Smith machine can be used for straight movements that go in both directions – up and down. It’s a great option for those who wish to perform variations of the basic exercises for weightlifting, like single-leg deadlifts or hack squats.

Angled Smith Machine

An angled Smith machine is like the traditional vertical machine, but instead of going between up and down the barbell’s trajectory is slightly slanted. This is more in line with the natural body movements while lifting.

Muscles trained on the Smith machine

The muscles worked depend on the exercise you’re doing. In general, Smith machines direct the weight’s force towards the main mover, and out from the stabilizing muscles that are involved in the movement.

For example, the Smith machine bench press puts the majority of the weight onto the pectoralis major. If you were to utilize dumbbells instead of the Smith machine, shoulders and lats would also become involved in stabilizing and balancing movement.

Are Smith Machines Making Your Weight Training Easier?

Certain exercises might be easier for certain individuals when performed using the Smith machine, as it can hold your barbell for you and reduce strain when holding free weights in place. The balance is also easier. The only thing you need to concentrate on is pulling or pushing, and the braced core.

If you aim to increase your stability and balance, you can try free weights in place of that Smith machine. Strength training with barbells may not be your cup of tea; therefore, the Smith machine could provide the ideal tool to gain strength quickly. However, for beginners or anyone struggling to master new exercises in weightlifting who feels intimidated by them, using the Smith machine could increase confidence.

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Benefits of using a Smith machine

If you are able to operate the Smith machine correctly, it has many benefits. As we look at it, the biggest benefit is the ability to build confidence through different exercises. As an alternative to dumbbells and barbells, resistance bands provide an efficient workout option.

When you’re beginning to learn the bench press technique, begin with lighter dumbbells to build the strength and stability of your body and get comfortable with the motion range. Then, test the Smith Machine bench press, before eventually moving to bars for the bench press.

Other benefits that could be encapsulated include:

• Greater control during lifts: An immovable barbell path will reduce injuries while increasing stability during lifting sessions.
• Great for working out in a group: The adjustable safety stoppers on both sides ensure that the barbell won’t be thrown at you, making it a great option for people who train alone.
• Improves Form and posture: Fixed bar paths will help you improve your posture and help you focus on the correct posture. In addition, unlike other free-standing barbell machines, the only one that Smith machine’s capacity to introduce small increments into your lifting allows you to build up slowly. This makes the training easier; however, it also allows the space to concentrate on improving your technique and form.
• Easier on the joints: The Smith device is typically more comfortable on the joints than most machines for lifting because it lessens the strain placed on your body. Every lift is carefully managed to reduce discomfort and potential injury-related pain. If you’re someone suffering from joint pain, particularly around the shoulders or knees, using the Smith device in your daily routine could reduce the chance of causing injury to those areas.
• Works for all fitness levels: Smith machines may seem best-suited to beginners, but more experienced gym-goers may benefit from using one as well if they need something different from their strength routines.
• Targets various muscles: The Smith machine is multi-functional, meaning that you can do a range of exercises to provide a total body workout.

Use a Smith machine safely

Like any exercise machine, gym, or equipment, proper technique and use are essential to avoid injuries and getting the best from every move. Here are some safety tips to be aware of:

• Set the pins before lifting. These pins help prevent your bar from collapsing onto you during exercise.
• Set the barbell up at the proper level. At its highest, the bar should be at a level with your shoulders. This will allow you to lift it without having to step up on your toes.
• Do not skimp on the. While Smith machines offer a higher feeling of security as well as stability, it’s essential to brace your body and complete every exercise safely to avoid injury.
• Ask questions if unsure: Speak with an instructor if unfamiliar with the Smith machine.
• Pay attention to your body’s needs: If you feel discomfort or pain, cease the exercise and make any necessary adjustments.

Exercises You Should Never Do on a Smith Machine

Simply because an exercise could be performed using a Smith device doesn’t necessarily mean it must be, even if you’re able to operate the Smith machine properly.

Most of the time, there are some drawbacks to this Smith machine that could overshadow the advantages. This is why we believe free weights as the most effective method of creating a solid and sturdy body. Here are a few workouts that we don’t recommend using with this Smith machine.

• Squats
• Deadlifts
• Shoulder exercises

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4 Smart Smith Machine Exercises for Your Next Workout

1.  Wide-Leg Sumo Squat

Why it works: The wide stance targets the inner thighs and glutes more than a standard squat. The guided motion of the Smith machine adds support and allows you to go deeper with good form.

Target muscles: Glutes, adductors (inner thighs), quads, hamstrings.

How to do it:

• Stand with your feet wider than shoulder-width and toes pointed outward.
• Rest the bar across your upper traps.
• Lower into a squat, keeping your chest upright and knees tracking over your toes.
• Drive through your heels to stand back up.

Pro tip: Add resistance bands around your thighs for enhanced glute activation.

2.  Incline Bench Press Throws (Explosive Power)

Why it works: This plyometric-style movement builds explosive upper-body power. The Smith machine’s fixed track makes it safer to “throw” the bar upward without a spotter.

Target muscles: Chest (upper pectorals), triceps, front deltoids.

How to do it:

• Set the bench to a 30-45° incline.
• Grip the bar slightly wider than shoulder-width.
• Lower the bar under control to your chest, then explosively push it upward (releasing it briefly before catching it again).
• Use lighter weight and controlled reps to maintain safety.

Pro tip: Only do this with a Smith machine that allows for smooth catching and has safety stops in place.

3.  Hip Thrusts

Why it works: One of the best glute-isolation exercises, and the Smith machine allows for a balanced, stable thrust with heavier loads.

Target muscles: Glutes, hamstrings, lower back.

How to do it:

• Sit on the ground with your upper back supported against a bench and place the barbell across your hips.
• Roll the bar over your legs and position it on your hip crease (use a pad for comfort).
• Drive through your heels to raise your hips so they’re aligned with both knees and shoulders.
• Squeeze the glutes at the top, then lower with control.

Pro tip: Keep your chin tucked and core tight to avoid lower back strain.

4.  Inverted Row

Why it works: A bodyweight pulling movement that strengthens the upper back and improves posture. The Smith machine allows you to adjust the bar height to increase or decrease difficulty.

Target muscles: Lats, rhomboids, biceps, traps, core.

How to do it:

• Set the bar to hip or waist height.
• Lie underneath it and grip the bar with hands slightly wider than shoulder-width.
• Keep your body straight (like a plank) and pull your chest to the bar.
• Lower yourself slowly and repeat.

Pro tip: Bend your knees to make it easier or elevate your feet for a harder version.

Final Remarks

The Smith machine can be more than a beginner-level strength training aid; when used properly, it can enhance any strength training regimen by increasing control, decreasing injury risk, and permitting safe solo workouts. From glute-building hip thrusts to powerful incline press throws, its support of multiple muscle group exercises makes for effective workouts!