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 than you could normally. There are both positives and negative sot using the smith. Here are some ideas for using the smith machine to improve your training effectiveness on the major lifting days.

On chest day

As mentioned previously, the bench press is one movement which becomes easier with the use of the smith machine. It can become harder, however, if used correctly. You are now able to move more weight at a slower pace, which will recruit more muscle fibers of the slow-twitch variety, commonly neglected in many bodybuilding routines. Additionally, this movement works well for the incline, flat and decline movements equally well. You don’t need a spotter, and you can go as low and slow as you wish without fear of injury. Always use at least two free weight pressing movements before moving over to the smith for a benching movement. You have got to keep those stabilizer muscles pumped!

On back day

Many bodybuilders have recently discovered barbell rowing with the smith machine. The function of the smith isn’t so much a spotting or control of the weight. Rather, the smith machine keeps the weight locked into a fixed arc or path of movement. This is very useful for targeting the thickness muscles in the center of the back. Use this movement, and see if you like it!

On shoulder day

Seated smith barbell presses are king for shoulder development. Keep the reps low, the weight heavy, and the range of motion limited. For best results for the shoulders, and to prevent rotator cuff injury, never use the flat-backed bench. Rather, pull an incline bench over and keep it at 75 degrees for a very high seat with a slight lean-back. This will keep the shoulders from carrying the full load of the weight at the bottom of the movement, a recipe for injury.

On leg day

Front and rear squats are, of course, among the most popular smith machine movements. You are suddenly able to squat with extremely heavy weights without fear of bottoming out (resulting in the weight landing on top of you) or tipping forward or backward (resulting in the weight landing on someone else!) Keep your depth right at the point where your thighs are parallel with the ground for best results. Remember to use front squats once a month as well!

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