Smith Machine exercises

Smith Machine: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the Smith machine is for

A Smith machine is a barbell fixed in vertical tracks, with hooks you can rack it on at any height. The guided path removes balance from the lift, so you can push close to failure safely without a spotter and focus on the target muscles.

Technique and safety

Set the safety stops before every set, and position your feet so the bar's straight path suits your body. Because balance is not trained, combine it with free-weight work if general strength is your goal.

Five to start with

  1. 1
    BeginnerSmith Machine Squat

    A guided squat, easy to push hard.

  2. 2
    BeginnerSmith Machine Bench Press

    A guided chest press without a spotter.

  3. 3
    BeginnerSmith Machine Incline Press

    Upper-chest pressing on a fixed path.

  4. 4
    IntermediateSmith Machine Hip Thrust

    Hip thrusts with an easy setup.

  5. 5
    BeginnerSmith Machine Calf Raise

    Heavy, stable calf raises.

All 10+ Smith-machine exercises

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