The smith machine in your gym can be a blessing, and a curse. When used properly, it can deliver an alternative method of hitting muscle groups, and provide safety when no spotter is around to watch your back. On the other hand, it can also hurt your training. Standard free-weight lifting recruits a number of “stabilizer’ muscle groups from around the body which lend support to controlling and balancing the weight being moved. When you bench press, for example, your shoulders, triceps, rib cage, and even back muscle work in stabilization roles to help keep the weight under control and from falling upon your head as you press and lower it. The smith removes many of these muscles from the lift, but also helps to isolate the chest more and challenge you to press more weight ...

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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 ...

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Q: Okay, here's my question: Squat cage or smith machine? Since they can basically be used for the same exercises, what are the pros and cons of each. I was trying to equip a good home gym and looking to get a squat cage, but realized it opened a whole big debate among people in the gym. A: It's a great question and one I've never pondered because I've always worked out in a gym. I know that I use both, but if I had to choose... I think that the Smith machine is more versatile since you can do chest and legs there. You can do them in a squat cage, but you may as well not have a cage. Having both would be my pick, but if you didn't have room for both, I'd say Smith is more ...

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Q:  I’ve noticed some guys at the gym doing their bench presses on the Smith Machine. My partner says that this is a waste of time and will never yield the same results as the barbell bench. What do you think about the Smith Machine bench press? A: The Smith Machine (named after 1970’s fitness legend Randy Smith) is one of those exercise innovations that you either love or hate. Hardcore old timers rubbish it as a wimpish cop-out for those who are afraid to get under the real iron. Yet Smith Machine advocates claim that it is the single best piece of equipment in the gym and that everyone should be doing their heavy mass movements on it. As with most things, the truth lies somewhere between these two extremes. The Smith Machine takes away the need to stabilize the bar. This is ...

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Q:  I’ve noticed some guys at the gym doing their bench presses on the Smith Machine. My partner says that this is a waste of time and will never yield the same results as the barbell bench. What do you think about the Smith Machine bench press? A: The Smith Machine (named after 1970’s fitness legend Randy Smith) is one of those exercise innovations that you either love or hate. Hardcore old timers rubbish it as a wimpish cop-out for those who are afraid to get under the real iron. Yet Smith Machine advocates claim that it is the single best piece of equipment in the gym and that everyone should be doing their heavy mass movements on it. As with most things, the truth lies somewhere between these two extremes. The Smith Machine takes away the need to stabilize the bar. This is ...

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