Smith machine

Smith machines

The bar travels on guide rails. Practise releasing and racking the hooks and set lower stops before training. Bar weight and counterbalance vary by model.

Exercises with this equipment

Smith machine shoulder press
Front deltoids, Side deltoids
How to do this exercise: Smith machine shoulder pressSetup · movement · load
Front deltoidsSide deltoids
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Place a nearly upright bench under the Smith bar so it travels in front of your face. Set lower stops, support your back and practise racking the hooks.
2. Make the movement
  Press overhead within a comfortable range, then lower slowly to the starting position.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not arch your lower back to press or lower the bar behind your head.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Smith machine squat
Quadriceps, Glutes
How to do this exercise: Smith machine squatSetup · movement · load
QuadricepsGlutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Rest the bar on upper-back muscles, not your neck. Adjust foot and body position to the specific machine path; set stops and practise releasing and racking first.
2. Make the movement
  Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let knees collapse inward or heels lift.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.