Resembling a large 3-dimensional rectangular cage, the Smith machine can be found in most gyms in America. For some odd reason, it often sits empty in many gyms. It’s a shame, as this machine helps make many of the movements commonly used in the gym more effective and safer. Let’s examine some facets of the smith machine. Remember that while this machine can help to improve your lifting performance, it is only a tool to be used to improve performance. Using it every workout will result in it becoming a crutch in which you are dependent.

Exercises

You can use the Smith machine to help your move the weight along a straight line on a number of movements. Squats, barbell rows, bench press (flat, incline, and decline), shoulder presses, and many other movements can all enjoy an added boost of balance and strength. With a little creativity, you can find ways to use the Smith machine to assist with just about any body part’s movements. Use your imagination!

Limitations

When keeping track of the amount of weight you’re using on the Smith machine, it’s important that you don’t always take your numbers literally. The machine is a godsend for many, as it allows trainers to use more weight, since it removes the balance factor. However, since you’re moving more weight than you actually can with free weights, you may become over-confident in your lifting abilities. A 405 pound bench press on the Smith machine is certainly not the same as 405 pounds on a standard straight bar. Always stop back at the standard movements to enjoy an added boost from using the Smith machine, but remember you aren’t really moving 405 on the Smith – you’re moving maybe 90% of that.

Advantages

Suddenly, the lifter now has the ability to train safely and push more weight along a solid plane. The reduction in danger means one can train with more confidence – and see greater results in return! Always check your path resistance on the machine to get the best possible use out of it. Over time, a machine that accumulates dust and dirt will offer less of a fluid advantage, and more of a varied path – something you certainly do not desire.

Variation in machines

Different Smith machines will present different levels of assistance when it comes to holding up the weight. Some many hold 2% of the weight, and some may hold back 10%. Many of them will actually support the 45-pound standard bar and hold it in the air along the track. Keep this is mind, as you’ll now be using more weight than you were previously using.

Bottom line

If you want to add a large amount of muscle mass to your frame, then you are going to need to move some seriously heavy free weights. The Smith machine is very useful for bodybuilders looking to safely move a large amount of weight. If you become dependent upon the Smith for every free weight exercise, you will limit your oval growth. But used sparingly and when your training partner flakes out of a training day, the machine can save the day!

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