SMITH MACHINE

Key moves Bench press variations

ESSENTIAL INFO A Smith machine is a type of resistance machine because the bar can move only in a fixed direction (up and down), but it can be used for many moves. It is most commonly used with a bench for multiangle pressing, but can also be used for overhead pressing, heavy shrugs and inverted rows for upper-body lifts, as well as split squats, glute bridges and calf raises. PROS The fixed movement pattern allows you to isolate specific muscles and lift heavier in safety, much like with other resistance machines. This makes the Smith machine useful for beginners and those coming back from injury, as well as advanced trainees wanting to maximise muscle size and strength because you can go to failure without a spotter comparatively safely, even when lifting a heavy weight. It’s quicker and easier to add and remove weight than with a barbell, making it good for drop sets and other advanced workout methods. CONS As with all machines, they don’t engage or activate smaller stabilising muscles so you’ll need to train using free weights as well. The main criticism is that it’s not safe to squat in a Smith machine because the fixed movement pattern forces your knees to go in front of your toes, which can cause excess joint pressure. This fear is over-stated, but it’s still more beneficial to squat with a barbell because it involves more muscle groups and establishes better, more natural, movement patterns. You can reduce the risk by using a Jones machine, which allows backand-forth movement.