A few months back, I answered a question regarding the use of the Smith Machine. I happen to be a big fan of this particular piece of equipment, and for today’s article, I would like to share my thoughts and experiences about one of the most misunderstood pieces of equipment in the gym.

Many people seem to frown upon the use of the Smith Machine. Over the years, I’ve heard every possible reason for not using the Smith Machine… from not recruiting stabilizer muscles, to working muscles on only a fixed plane, you name it. From my personal experience, and that of many highly-seasoned athletes, the Smith Machine is a wonderful piece of equipment to generate power, strength and size in a very safe manner. If you’ve ever had the pleasure of working out in a real hardcore facility with experienced lifters, the Smith Machine is always being put to good use.

The biggest advantage of the Smith Machine is that it helps balance the weight for you. Sure, one can make the argument about “stabilizer muscles,” but that’s not everything. If you want to focus on one particular muscle group, with safety, this may be the tool for you. Plus, this machine provides constant tension which allows for deep muscular stimulation. Another added benefit, which is rarely discussed is that this machine can help you through a particular injury due to it’s stability. For example: if you happen to have a shoulder injury and find that you cannot use the Olympic free bar for bench pressing, the Smith Machine can easily be used as an alternative and still provide you with proper pectoral stimulation, while allowing for various grip and elbow positions to alleviate stress from the shoulder joint.

There are two types of Smith Machines you may encounter in the gym. While both designs allow for vertical movement of the weight, some machines allow the bar to move on a straight vertical plane and other machines have a slight angle. Both designs are highly effective but may require you to properly orient yourself with the movement of the bar.

Here’s a list of Smith Machine Exercise that I would recommend:

– Squats: Tons of variety with this movement. Shoulder width stance, Ballet stance, Knees together with feet placement out in front. Front or Rear bar position. Can squat deeper and safer if you put feet out in front which keeps your back straight up and down and places more emphasis in the lower quads; this helps you balance things out if you have overdeveloped glutes and hips.

– Lunge/One Leg Squat: With one leg elevated on a bench or one leg behind you on on the floor. Keep one leg out front and rep out up and down, switch legs and repeat.

– Standing calf raises: Stand on a thick and heavy 6” wood block or equivalent. Get a deep stretch and all the way up with squeeze. Change foot positions with each set (toes point straignt ahead, toes in, toes out, etc.).

– Bench Press: Inclines, Flat and Declines. You can safely adjust where the bar hits your chest, collar bone, etc. Along with varying grip positions.

– Shoulder Press: Seated position. Press to the rear, press to the front or combination of up and overs (front to back).

– Close Grip Bench Press: Excellent for triceps. Bring bar down to mid/lower chest and keep a grip at shoulder width or slightly closer. – Upright rows: Close grip, shoulder width grip and wide grip positions.

– Shrugs: To the front or behind the back.

The Smith Machine can also help increase the intensity of your workouts through the use of negatives, drop sets, partial reps, rest-pause, etc.  If you’ve never used the Smith Machine before, give it a shot. It’s a worthwhile piece of equipment that can greatly enhance your workouts!