Benefits of a Smith Machine + 6 Exercises for Full Body Workout

What is a Smith Machine?

A Smith machine is a piece of equipment that consists of a barbell that is fixed to vertical steel rails, allowing for vertical movement only. The barbell can be locked at different heights by engaging the bar's hooks into the desired position on the rails. It is because of this that the smith machine provides a stable and safe way to perform different movement patterns. For example, squats, presses, and lunges.

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What are the benefits of using a Smith Machine?

Increased Safety

Because the smith machine is fixed to the metal rails, the risk of the bar tipping as it could with free weights, is eliminated. Not only this, but because of the multiple hooks to re-rack the bar, you can safely push yourself to failure without the need of a spot.

Increased Stability

The smith machine moves on a fixed plane of motion. Therefore, it provides more stability than free weights. More stability is going to allow you to produce more force, which is key if the goal is to increase strength or build muscle.

More Controlled Movements

Because the barbell is fixed, movements on the smith machine tend to be more controlled, which is perfect for beginners who need to focus a lot more on their form. It also provides a great alternative for those who may have injuries.

Versatility

The smith machine can be used for a variety of exercises, including squats, presses, lunges, rows and more. This versatility can be helpful for individuals who have limited space and want to maximize their workout options.

Here are 6 exercises you can perform on a smith machine for a full body workout:

Bench Press (Chest, Triceps, and Shoulders)

Lying flat on a bench, make sure the bar of the smith machine lines up with the lower part of your chest. Bring the bar all the way down to your chest slowly, then explode up to complete a rep.

Squats (Quads and Glutes)

Place the bar across your shoulders, resting it on your traps. Make sure to hold the bar tight. Squat down, getting as much depth/knee bend as you can and then stand up as quickly as you can.

Reverse Lunges (Quads and Glutes)

Place the bar across your shoulders, resting it on your traps. To complete a rep lunge back with either your right or left leg first, bringing the knee as low to the ground as you can. Stand back up and alternate legs each rep.

Upright Row (Targets the Shoulders and Back)

Start with the bar at the bottom of the smith machine. Place your hands at a width just narrow of shoulder width, and then drive upwards, flaring the elbows wide as you do. Travel down slowly and repeat.

Bent Over Row (Targets the Back)

Lean forward at a 45 degree angle holding on to the bar. Pull the bar towards your belly button, then bring it down slowly. Keep your posture the same throughout the set.

Romanian Deadlift (Glutes and Hamstrings)

Start with the bar at hip height, placing your hands at about shoulder width. Push your hips back as you travel down, feeling a slight stretch in the hamstrings and glute. Come up and bring the hips forward quickly.