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Smith machines are some of the most versatile pieces of gym equipment available. They provide a wide range of exercises and can be used to target specific muscle groups or to create a full body workout. With the right knowledge, they can also be used to advance your workouts and take them to the next level.
Shop The Collection: Smith MachinesThe Smith machine is a weight training machine that consists of a barbell attached to a sliding track with various adjustable height settings. It allows for a number of different exercises and is often found in gyms. The main benefits of using the Smith machine are safety and stability. The machine prevents the barbell from rotating, which makes it much safer than free weights, and the adjustable height settings allow you to tailor the exercise to your individual needs.
Shop The Gear: Altas AL-3059 All-in-One Functional Smith Trainer, $2,649.99 CAD
If you’re looking to take your workouts to the next level, here are 8 advanced Smith machine exercises you should try:
Shop The Collection: Altas StrengthThe close-grip bench press is an excellent way to target your triceps and build strength in this area. To perform the exercise, start by setting the bar at chest level and grabbing the bar with a narrow grip. Tighten your core, lower the bar slowly, and pause when it reaches your chest. Push the bar back up explosively and repeat. You can also use a slightly wider grip if you want to target your chest more.
Shop The Gear: Altas AL-3061B All-in-One Functional Smith Trainer, $3,999.00 CAD
Squats are one of the best exercises for building strength and muscle in the lower body. To perform the exercise, set the bar at shoulder height and place your feet slightly wider than hip-width apart. Lower your body until your thighs are parallel to the floor and then drive back up through your heels to return to the starting position. Make sure to keep your back straight and your core tight throughout the exercise.
The shoulder press is great for building strength and size in your shoulders. To perform the exercise, set the bar at shoulder height and grab it with an overhand grip. Lift the bar above your head and lower it slowly until it is just below your chin. Drive the bar back up and repeat. Make sure to keep your core tight and your back straight throughout the exercise.
Lunges are an excellent way to build strength and size in the lower body. To perform the exercise, set the bar at shoulder height and stand with your feet hip-width apart. Take a step forward and lower your body until your front thigh is parallel to the floor. Drive back up through your heel to return to the starting position and repeat on the other side. Make sure to keep your core tight throughout the exercise.
Bent-over rows are great for building strength and size in the back muscles. To perform the exercise, set the bar at waist height and bend your knees slightly. Bend at the waist and grab the bar with an overhand grip. Pull the bar up to your chest and lower it slowly. Make sure to keep your back flat and your core tight throughout the exercise.
The chest fly is an excellent way to target your chest muscles and build strength and size in this area. To perform the exercise, set the bar at chest height and grab it with an overhand grip. Push the bar out in front of you and lower it slowly until it is just below your chest. Drive the bar back together and repeat. Make sure to keep your core tight throughout the exercise.
Pull-ups are a great way to build strength and size in your upper body. To perform the exercise, set the bar at waist height and grab it with an overhand grip. Pull your body up until your chin is above the bar and then lower yourself slowly. Make sure to keep your core tight throughout the exercise.
Reverse crunches are an excellent way to target your abs and build strength and size in this area. To perform the exercise, set the bar at waist height and lie on your back. Grab the bar with an overhand grip and bring your legs up towards your chest. Lower your legs slowly and then drive them back up to the starting position. Make sure to keep your core tight throughout the exercise.
The Smith machine is a great piece of equipment for taking your workouts to the next level. With the right knowledge, you can use the machine to target specific muscle groups or create full body workouts. The 8 advanced Smith machine exercises outlined above are a great way to challenge yourself and get the most out of your workouts.
