Gym Machines Tips: How to Use a Smith Machine

Gym Machines Tips:  How to Use a Smith Machine

What is a Smith Machine?

We see many training equipments in the gym. Smith machine is one of them and can be used for several exercises. We all are familiar with the dumbbells, barbells, plates, and other gym equipment, but some of us might not be familiar with a smith machine.

Ever noticed a barbell attached to a supporting frame where people might be performing squats, bench press, or doing some other exercises, that is the smith machine I am writing about here in this article. Free weights such as dumbbells and barbells can help you gain more muscle mass but that does not mean that this machine is useless.

The smith machine is designed in such a way that it gives a barbell more support, and hence there are minimum chances of any injury. The machine uses a fixed vertical movement and has a fixed alignment to which we have to adjust our body. 

This machine is designed in such a way that we can perform many exercises with its help. From bench press, military press, squats, to deadlift, and many more exercises, we can do so much with the help of smith machines. 

The significant advantage of the smith machine is that you do not need a spotter, if anytime the weight seems to be heavy, with just a slight roll of wrists you can lock the barbel. Also, before starting exercise, you can set the block on the desired height, which can stop the barbell at the place you want. But always make sure you have a spotter while lifting as there are no chances that you can rollover or slide the barbell sideways off the chest while bench pressing.  

Types of Smith Machine?

There are several types of smith machines for commercial and home uses. There is no need to know many types, just basic information about the conventional smith machine, and you are good to go. You can find a traditional one in nearly all the training facilities.

You can find a conventional Smith machine in almost all the commercial gyms. It is a big machine bolted to the floor, and you may have to load the plates in order to start exercising. These are very simple in design with just a bar attached and no bench, cable, or any other accessories.

How Much Does a Smith Machine Bar Weigh?

It’s bar looks like a 7 feet Olympic bar that weighs 45 lbs or 20.5 kg. But the truth is that a smith machine bar weighs nearly 25-30 lbs only.

Hammer Strength Smith Machine

 A more advanced hammer strength smith machine can let you workout more efficiently and heavier. Its bar follows a 7-degree angle, which makes the user feel natural as compared to other conventional machines. There are pros who recommend it over traditional one but you can use this and then decide which is better and what works for you.

You can get these from a local gym equipment shop also there are many websites where you can buy smith machines online. There are many aspects you must consider before purchasing a smith machine on sale. You must check the bearings, is it straight, or does it offer angle, warranty, and maintenance before buying a new or used smith machine. 

Pros and Cons of a Smith Machine


  • You can do many complete body workouts without the need of a spotter most of the time.   
  • There are very minimal injury chances. 
  • It is an excellent choice for beginners who can lift without any injury concerns.
  • You do not have to re-rack the barbell as it is fixed there already.
  • You can train for endurance, strength, or gain muscle mass, just by manipulating the weight.


  • It makes the movement of the exercise feel unnatural and causes proper form issues when lifting free weights.
  • Fewer muscles are activated compared to the free weights.
  • Prolonged use can cause knee and lower back pain due to its fixed vertical movement only.
  • The sad reality is that training on this equipment won’t help to increase strength.

Exercises You Can Perform On a Smith Machine

  • Squats
  • Front Squat
  • Bulgarian Split Squats
  • Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Seated military press
  • Deadlift
  • Leg press
  • Romanian Deadlift
  • Standing Calves Raises
  • Upright row

These are some of the exercises you can easily do on this gym equipment.


A smith machine can help you train your whole body. With the minimum chances of injuries, it is considered best for beginners. There are pros and cons to everything in this world, and it is the same with a with this gym equipment. But under proper guidance and a balanced diet, you can easily achieve your goals. Keto diet is one of the most recommended diets for a normal person to lose weight For help regarding losing or gaining weight, gaining muscles, enhancing fitness levels, and sports training, you can consult us in the email. Feel free to comment on any advice or question.


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Manoj Datic