The Smith machine's defined range of motion is both a benefit and a drawback. Though it reduces the risk of dropping the weight or losing control of it and makes it easy to duplicate the exact same motion with every rep, it reduces your muscles' involvement in stabilizing the weight.
Because the bar moves through a machine-defined path, proper setup is essential for executing Smith exercises. The bar doesn't shift laterally, so you must line yourself up with it, instead of the other way around. Squats and bench presses are two of the most common uses for a Smith machine.
Squats
Step 1
Shift the unweighted bar so that it's at, or slightly below, shoulder height. Hook the bar securely to the racking pegs before releasing it.
Step 2
Load the bar with the appropriate amount of weight. Use the same number and size of weight plates on each side of the bar. If you use a pad to cushion your shoulders against the bar, attach it to the bar now.
Step 3
Position yourself underneath the bar, feet shoulder-width apart, knees and toes pointing in the same direction. You should be able to get directly underneath the bar in a slight squat, then simply stand up to move the bar off the safety stops. If you have to rise onto your toes to unrack the bar, you positioned it too high in Step 1.
Bench Press
Step 1
Position a flat incline or decline bench underneath the Smith machine. You're going to lie face up on the bench, so eyeball where that will position the midline of your chest. Place the bench so that the Smith bar is directly over that point.
Step 2
Adjust the unweighted Smith bar down so that you can grasp it securely when lying on the bench with your arms not quite straight.
Step 3
Lie down on the bench and do a couple of repetitions with no weight to verify that you're properly positioned beneath the bar.
Step 4
Dismount the bench. Load the bar with the desired amount of weight, using the same number and size of weight plates on each side.
Step 5
Lie back down on the bench. If you properly positioned the bar in Step 1, you should be able to reach up and push it up off the safety stops without shifting your shoulders from the bench.
Tips and Warnings
- Note which way the spotter hooks on the Smith machine's bar rotate. Some people prefer to rotate the hooks back to rack the bar on the safety stops; others prefer to rotate the hooks forward. Experiment with both methods, using a light weight, then position yourself accordingly for future exercises. If you're concerned about being able to handle the amount of weight you're lifting, it's prudent to ask for a spot, even though you're using the supposedly self-spotting Smith machine, there's no point in running unnecessary risk.
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