So...what IS a Smith machine good for?

[FunkymonkAW]

Honestly I never see anyone say a good thing about it, and personally can't think of any way where it would be superior to a regular BB.

[gomez26]

Honestly I never see anyone say a good thing about it, and personally can't think of any way where it would be superior to a regular BB.

so what is your dilemma/concern?
u dont have access to a barbell?

[Carlitom]

I don't use it often but I wouldn't label it a horrible piece of equipment, it definitely serves a purpose. I like it for shoulder presses sometimes, or sometimes I do smith machine shrugs.

[SixpackNick]

Honestly I never see anyone say a good thing about it, and personally can't think of any way where it would be superior to a regular BB.

Volume exercise and power exercise I believe, as you usually can do more weight on a smith than a regular bench.

[FunkymonkAW]

so what is your dilemma/concern?
u dont have access to a barbell?

No concern or dilemma, just curious is all.

[400Lb Gorilla]

Volume exercise and power exercise I believe, as you usually can do more weight on a smith than a regular bench.

uhhhh no. the reason you can do more weight is you dont have to stabilize the weight. plus people forget that you are not lifting 45 pounds when you lift the bar.

i dont have a current use for the Smith, OP, but it is not a bad piece of equipment. upright rows, shrugs, calf raises, seated press(unless you are really short i guess then you can stand), benchpress, incline benchpress, close-grip benchress, front squats, and hack squats are just a few exercises you can do on the Smth in place of a barbell.

the free weight version of the exercises are most often the superior exercise but if you are looking to emphasize certain muscles(ie. Smith front squats help take the core out of it and hit the quads harder).

[ab1992]

i like using it sometimes for bench at the end of my chest workout, to just focus on contracting and going slow on the negative without having to worry about not being able to get out when i fatigue.

[CaptainGorgeous]

it's great for shrugs, upright rows, and calf raises.

also good for overhead, incline, and decline presses as well as any close-grip press.

I've done front squats on the smith with some success, but for some reason back squats and hack squats feel horrible to me.

[MichaelCJ]

Adequate for inverted rows, apparently, but not much good for anything else, IMO.

[Dintbrah]

I have a ****ty shoulder and can't do normal military press without my shoulder being put in excruciating pain.

Smith machine works wonders for me.

[DE_58]

I imagine if you tip it over and added some chains/handles you'd have a mighty convenient sled drag apparatus. With pins to load plates to and all...

[MitchtheMonst3r]

bench press throws, behind the neck overhead press

[-Lucifer]

Shrugs and calf raises.

[mr_ben]

cgbp

[avodo]

I used to use the smith machine to warm up when the squat rack was in use.... I don't even do that anymore. I really don't like the smith machine for any exercise... not even calf raises.

Then again, vertical leg presses are cool...

[SuffolkPunch]

The smith machine is a bit like flypaper.

It attracts all the other gym goers to it and keeps them out of the power rack

[GeneralSerpant]

Shrugs and calf raises.

This and side bends.

I suppose it would be good for negatives also.

Any objections to using it for hack squats?

[KhoraskGTR]

Honestly I never see anyone say a good thing about it

I wouldnt listen to the majority of advice when it comes to this sport. Its all conflicting and everyone seems to make it up as they go along. Try things for yourself and see what works for you.

personally can't think of any way where it would be superior to a regular BB.

Just because there is reduced involvement of stabilizing muscles doesnt make it 'less superior'. You can get great results for example, building a quality chest using a smith for your bench combined with your other exercises.

[chazzy1864]

I wouldnt listen to the majority of advice when it comes to this sport. Its all conflicting and everyone seems to make it up as they go along. Try things for yourself and see what works for you.



Just because there is reduced involvement of stabilizing muscles doesnt make it 'less superior'. You can get great results for example, building a quality chest using a smith for your bench combined with your other exercises.

^ Excellent post.


If aesthetics are your goal, I'm sure you will find you can get excellent use out of the smith machine.

[KoolDrew]

Rack chins.

[FunkymonkAW]

I wouldnt listen to the majority of advice when it comes to this sport. Its all conflicting and everyone seems to make it up as they go along. Try things for yourself and see what works for you.

Agreed 100%. However, since 99% of the time whenever someone says "Smith machine" everyone else says "stay the f!#@ away," I really didn't even have a jumping off point.

Just because there is reduced involvement of stabilizing muscles doesnt make it 'less superior'. You can get great results for example, building a quality chest using a smith for your bench combined with your other exercises.

I meant "superior" in a personal context. I thought most movements (squat, bench, shoulder press, rows, upright rows) all had a small arc in their typical ROM, which would be limited by the Smith.



Thanks for the input everyone!

[-Lucifer]

Any objections to using it for hack squats?

That could work, but I prefer free weigh exercises. Some people also prefer the Smith front squat to the bb version.

[XADO]

I don't think that the Smith machine is a bad part of the equipment.

For example....it's good for some definition, it's good to get you started and learn the movement.

Not all people can stabilize a bar from infancy....some need some workouts, some help and some experience....That's when i say Smith machines come to play....It helps you grow a bit and familiarize you with the movement....And i say it's a good equipment with a good purpose...

It's like saying kettlebells are inferior to dumbbells, or dumbbells are inferior to a BB....I say they all have their place in the gym...for some reason or another.

[Tyciol]

Always figured it was at least good for calf raises and shrugs since those are 1-dimensional. Probably rear delt rows too, since using lats and bringing shoulders in makes bar go in more of an arch I think.

[btimmis]

i like using the smith machine for incline and decline bench drop sets. taking the balancing act out of the equation allows you to push your limits and squeeze more muscle tearing reps out during the drop sets. the smith machine is also good for close grip bench

[ironwill2008]

However, since 99% of the time whenever someone says "Smith machine" everyone else says "stay the f!#@ away,"

Consider the source of such comments. In this forum, they most often come from inexperienced 130 pound noobs attempting to appear hardcore. All they accomplish by making such statements is to show their ignorance and inexperience.

Anyone with any amount of real gym experience, and I don't mean doing Bench and Curls for 6 months, will tell you that everything in the gym has a place and a purpose. Another tool in the tool box.

[JourneymanDave]

i like using the smith machine for incline and decline bench drop sets. taking the balancing act out of the equation allows you to push your limits and squeeze more muscle tearing reps out during the drop sets. the smith machine is also good for close grip bench

Agree with this... I don't lift with a spotter, but I like to work hard on the last few sets with as much weight as possible. If I didn't have a Smith available for certain workouts, I'd have had to let up quite a bit, or someone would've had to deadlift some weight off my face by now.

[Tommy W.]

I wouldnt listen to the majority of advice when it comes to this sport. Its all conflicting and everyone seems to make it up as they go along. Try things for yourself and see what works for you.



Just because there is reduced involvement of stabilizing muscles doesnt make it 'less superior'. You can get great results for example, building a quality chest using a smith for your bench combined with your other exercises.

This^^

You have to realize that when you take stabilizers out of an exercise it allows you to focus directly on the muscle you're trying to improve. When you eliminate the weak link in an exercise you're able to use much more weight and place much more demand on the target muscle. You should still use free weights. It sounds cool to bash the Smith but all it does is prove ignorance to some degree.

You need to learn how to use all the tools in the toolbox

[F1eld]

The only thing i've used my smith machine for has been to do pullups and certain stretches on it . I myself wouldnt ever conceive of actually performing any real weight exercises with it .


If i was to gain property ownership of my local small town gym, i would sell/get rid of the stupid clunky smith machine and replace it with a good lifting platform and some rubberized plates.

Though i would keep the cardio machines, of course, in order to maintain good gym membership numbers so as to at least cover the overhead.

[Tyciol]

Should people with stability issues (like if they have some disease) stay on the light weights until they can stabilize them, or could the Smith be good? Like how does Michael J. Fox work out?