How to Use a Smith Machine: Exercises, Benefits, & Instructions

Do you prefer to use free weights or machines in the gym?

If you use free weights more because you’re unsure how to use some of the machines properly, you’re not alone. Sure, the treadmill, elliptical and even the leg press are pretty easy to use. 

But then you get to something like the Smith machine, and you just don’t know how to use it. Some will tell you that free weights reign supreme, but there are reasons to use the Smith machine. 

In this article, you’ll learn about the Smith machine:

• How to use it
• The benefits of using it
• What exercises are best (and which ones to avoid)
• Tips for using the Smith machine

What is a Smith Machine, and Should I Buy One?

A Smith machine is a weight machine consisting of a barbell suspended in a rack using a fixed plane of motion. Some Smith machines only move straight up and down while some are slightly angled to increase the range of motion.

The concept of the Smith machine was originally thought up by the Godfather of Fitness, Jack LaLanne. He collaborated with Robert Smith on the design, and Smith went on to patent it and name it after himself.

While some will say the Smith machine is bad, it’s really not – you just have to use it properly. It’s not made for every exercise, and there are limitations to it. We’ll discuss this more in the next section.

As far as whether you should buy one, that’s up to you. If you have room in your home gym, a Smith machine could be a great piece of equipment to include.

There are lots of manufacturers and models these days, and the price of Smith machines can run from $500 to several thousand dollars. If you’re lucky, you might be able to find a used Smith machine for sale. Just make sure it functions properly before you hand over your cash.

Benefits and Drawbacks of the Smith Machine

The Smith machine won’t work for all exercises and you have to know how to use it safely.

If you’re determined to use it, there are some benefits you can enjoy from the Smith machine:

• Can help with perfecting your lockout
• You don’t need a spotter
• Allow for proper fatigue of the muscle at a specific angle
• Develop upper body explosiveness through ballistic exercises
• Do one-arm lifts, presses, shrugs and rows

Even though there are benefits, some still say the Smith machine is bad or obsolete. The key to using the Smith machine is adjusting weight, angle and form compared to using free weights. 

With a fixed plane of motion, the barbell can only move up and down. Some exercises require a fuller range of motion, so either have to be adapted or only done with free weights.

It also removes the stabilizing muscles from the equation, as the machine itself acts as the stabilizer. You also don’t need to worry about balancing as much for the same reason.

If you struggle with the walking lunge, for example, the Smith machine can help you build your lower body instead. With the Smith machine, you can load the barbell (using an appropriately safe weight) and complete a fixed lunge.

Smith Machine Exercises

Some exercises lend themselves better to the Smith machine than others. Here we highlight some of the exercises you can do using the Smith machine in place of free weights.

Smith Machine Bench Press

For superior deltoid and pec activation, the free weight bench press is better than the Smith machine. 

If you struggle with the lockout though, you probably aren’t able to put up much weight in the bench press. One thing the Smith machine can do is allow you to complete a partial rep, focusing on the lockout. You can practice this phase until you’ve got the lock out locked, then move back to free weights.

You can also take advantage of the Smith machine to do close-grip bench presses. The limited range of motion means it’s more elbow-friendly, allowing you to lift heavy without fear. The triceps shine as the chest and shoulder activation are limited.

Advanced lifters can combat boredom with the Smith machine by using it for the ballistic bench press (bench press throw). It’s just like a bench press, but you’ll explode up and throw the bar upward, catching it on the way down. You’ll want to use a lower weight, around 50% of your 1RM, and ensure the stop is set or have a spotter.

The Smith machine also provides an advantage when performing incline bench presses. You’re able to increase the weight without the need for a spotter. The ability to flip your wrists to re-rack the weight also means you can do drop sets and rest-pause sets.

If you’re unsure of the weight you should be lifting with the Smith machine, here’s an equation to use. The Journal of Strength and Conditioning created it after doing a study comparing the free weight (FW) and Smith machine (SM) presses:

SM bench 1RM (in kilograms) = -6.76 + 0.95 (FW bench 1RM)

Smith Machine Squat

The Smith machine can also be used for squats to put the focus on the hamstrings and glutes, rather than the quads. The key here is proper foot placement to get the most of your workout and avoid potential injury. Rather than having your feet under you, they’ll align with your hips in front of you.

You can perform the hack squat using the Smith machine, which will provide better quad activation. By making slight changes to your stance, you can get a really effective lower body workout with just a few exercises.

Split squats are also a great option when using the Smith machine. This exercise would require a bench or platform behind the rack to rest your leg on.

The National Council on Strength & Fitness cautions on heavier loads performing squats with the Smith machine. With a heavy weight and feet placed further out from your body, there’s a greater potential for knee joint injury.

Smith Machine Deadlift

We don’t recommend the Smith machine for the deadlift. Some will say the deadlift is fine with the Smith machine, but it limits your range of motion. You also can’t lower the bar all the way to the floor and your form will suffer.

However, the Romanian deadlift is a great option for the Smith machine. The RDL focuses on glute and hamstring activation. Using the Smith machine, the hamstrings work harder than the glutes.

The Smith machine can also be used for the stiff-legged deadlift. One advantage to these deadlifts using the Smith machine is it takes the pressure off the lower back. If you’ve avoided deadlifts for this reason, you might have better luck with the Smith machine.

Smith Machine Hip Thrusts

Another way to take advantage of the Smith machine is to use it for hip thrusts. Some people max out with low weight doing hip thrusts because of the instability of the dumbbell or barbell.

With the Smith machine, the machine does the work of stabilizing the weight. If you like doing weighted hip thrusts, consider trying out the Smith machine next time. 

If you’ve never done hip thrusts before, it may be easier to learn how to do them with the Smith machine.

The bonus is without having to stabilize the weight, your glutes get all the attention. If you want to up your glute game, Smith machine hip thrusts might be just what you need.

Smith Machine Shrugs

There is no better exercise to develop the traps than the shrug. You can do a shrug using a barbell or dumbbells, which gives you the ability to do each arm separate. 

With dumbbells, you’re limited to the amount of weight you can shrug, which puts heavy lifters at a disadvantage. But you can use the Smith machine to do one-arm shrugs. This allows you to load up heavier weight and build those traps. 

Here’s how to do them properly:

1. Set up the weight and stand inside the rack with your side facing the bar.
2. Grab the barbell in that hand with an open grip and bring the bar up, keeping your arm straight.
3. Shrug the bar up, keeping your arm straight.
4. Squeeze the traps and hold for a second or two before moving the bar back down to the starting position.

Once you’re done with that side, turn around and work the other side.

Other Ways to Use the Smith Machine

Here are even more ideas to use the Smith machine:

• Fix the bar at the appropriate height to perform incline or decline push-ups
• Lock the bar above your knees to perform tricep dips
• Lay under the fixed bar to perform inverted rows
• Get on all fours to use the bar when performing weighted (or bar only) donkey kicks
• Place a platform under the bar and perform weighted calf raises
• Isolate the long head of the bicep and use the fixed plane to perform drag curls
• A safer alternative for the behind-the-neck overhead press to activate the deltoids
• Activate the upper back (and let the lower back rest) by doing bent-over rows

Tips for Using the Smith Machine

We’ll finish out the article with some tips for using the Smith machine successfully the next time you’re at the gym:

• Keep your elbows and knees slightly bent without locking out (unless you’re practicing your lockout for the press).
• Start out with a low weight. It can be tempting to start out heavy, but if you’ve never used the Smith machine before, you want to practice at a lower weight. Once you’ve got the form down, you can increase the weight.
• Balance out the machines with free weights. You may want to focus on your newfound love of the Smith machine, but your body needs variety. Free weights have a wider range of motion and your body can move more dynamically. You’ll also be able to hit your muscles from different angles, speeding up your hypertrophy results.

Tips From The Coach

“Although I love using free weights (barbells and dumbbells) over machines, I can recognize the value in using the Smith Machine for certain exercises. 

If you are training by yourself, using the Smith Machine for pressing exercises like the bench press, incline press and close grip bench press is a great idea because of the safety factor. It’s easy to rack the weight if you get stuck at the bottom or can’t get the bar all the way to the top during these particular exercises. 

The Smith Machine is also an excellent substitute for leg exercises like squats, lunges and stiff leg deadlifts. Free weight barbell squats can rely on the hips and glutes to perform the movement if you don’t execute the exercise with perfect form. By using the Smith Machine, it’s much easier to place more of the emphasis on the quads and take the stress off the glutes and lower back. 

I also like using the Smith Machine for training calves. Placing a block under my feet, I use the Smith Machine to do standing calf raises. I can really feel the contraction and stretch in my calves when using this machine without putting too much pressure on my lower back.”

Wrapping Up

The Smith machine does not take the place of free weights. Instead, it compliments them by providing ways to perform certain exercises safely and with heavier lifts.

One of the greatest advantages of the Smith machine is the ability to work out without a spotter. For this reason, the Smith machine can be a great addition to your home gym setup.

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Do you use the Smith machine? Why or why not? If you do, what are your favorite ways to use it? Let us know what you love (or don’t) in the comments below.