Ode To The Smith Machine

[DiamondDelts]

What can I say I am in LOVE with the smith machine. I shunned it for many, many years thinking it was for noobs/fitness guys. But now that I recently purchased an old school version I can't see how I got along without one.
So many exercise variations you just can't do properly with regular freeweights and it keeps your pressing movements super strict/vertical which is the bomb for size gains in my opinion.

On my smith I do behind the back shrugs, behind the back upright rows, regular upright rows, one arm barbell presses, one arm long bar rows, lying side presses, and so on and so on. I tried to do these unsuccesfully for years with regular freeweights due to stability issues but the smith machine has allowed me to master these exercises with ease. Damn I love it. Looking forward to other posts from those who have discovered the truth and the light behind the smitty.

[2 HUGE]

theres nothing wrong with the smith machine lol. but there are some exercises that it will never replace (squats, barbell rows) BUT like you said, the super strict movement is a huge benefit. people underestimate the smith, just look at all the pros who use it. Ive seen ronnie using it a lot for shoulders.

do you bench on the smith machine as well? or are you still refusing to flat bench lol

[HardOut]

I personally don't like the smith machine but of it works for you fair enough. A bit off topic but theres no way by your pics you weigh 130 pounds lol.

[2 HUGE]

I personally don't like the smith machine but of it works for you fair enough. A bit off topic but theres no way by your pics you weigh 130 pounds lol.

yeah I think he weighs more around 120 I have a feeling he doesnt care about stats lol

back on the topic of smith. theres a guy at my gym who Ive only ever seen using the smith machine. hes ~30 and probably weights around 230 as well. it seems to be working for him. smith machines are really good for isolation movements from my experience with them

[DiamondDelts]

I personally don't like the smith machine but of it works for you fair enough. A bit off topic but theres no way by your pics you weigh 130 pounds lol.

O.k. you got me................................................ ......

































I wiegh 125lbs.

[nads786]

behind the back smith machine shrugs are frigging awesome, by far my favorite trap exercise

i also like to rotate db shouler pressing and smith machine shoulder pressing


gotta love the smith

[DiamondDelts]

theres nothing wrong with the smith machine lol. but there are some exercises that it will never replace (squats, barbell rows) BUT like you said, the super strict movement is a huge benefit. people underestimate the smith, just look at all the pros who use it. Ive seen ronnie using it a lot for shoulders.

do you bench on the smith machine as well? or are you still refusing to flat bench lol

Well I actually like front squats on the smith much better than the free weight version. My quads actually get a good burn now. I tried barbell rows on the smith but the rom was too unnatural. I just do them on the lowest pin setting in my power rack. Takes much of the stress off my lower back when doing them.

[mAssholio]

are the behing the back upright rows these?:

[DiamondDelts]

behind the back smith machine shrugs are frigging awesome, by far my favorite trap exercise

i also like to rotate db shouler pressing and smith machine shoulder pressing


gotta love the smith and the nfc champ Dallas cowboys

[DiamondDelts]

are the behing the back upright rows these?:

Yessir

[nads786]

lol im so glad the packers game is on saturday, so if they lose i can root for the gaints

if they win im rooting for the boys

i really hate the pakers...........


where is your foot placement on the smith front squats? i cant seem to get it right...it puts alot of stress on my knees

[Howard 6]

I like the smith a lot for seated military press and upright rows. Smith is a good machine, just would not rely on it for big movements.

[DiamondDelts]

lol im so glad the packers game is on saturday, so if they lose i can root for the gaints

if they win im rooting for the boys

i really hate the pakers...........


where is your foot placement on the smith front squats? i cant seem to get it right...it puts alot of stress on my knees

I always have my feet about 5 inches apart(close stance). It can be hard on my knees with my legs this close together but it's the only width where I actually feel anything in my quads when doing squats.

And also.............................................. ..................


























DC won't let you down

[knowles.ja]

I have it on good authority that the smith machine causes herpes.

[DiamondDelts]

I have it on good authority that the smith machine causes herpes.

Then if having herpes is wrong I don't wanna be right. Smitty Mac for president!

[knowles.ja]

I guess if you've got the clap then a little herpes outbreak is the least of your worries...

Seriously though, I don't use smith for anything because theres nothing I want to do on it. Maybe if I ever go to some bodybuilding stuff I'll give it a shot. Just no need at the time being.

[DiamondDelts]

I guess if you've got the clap then a little herpes outbreak is the least of your worries...

Seriously though, I don't use smith for anything because theres nothing I want to do on it. Maybe if I ever go to some bodybuilding stuff I'll give it a shot. Just no need at the time being.

Stop lying to yourself! You need it like a fat kid needs cake!!

[Mindi912]

Oh Smith Machine....
How do I love thee? Let me count the ways.
I love thee to the depth and breadth and height
My soul can reach, when feeling out of sight
For the ends of Being and ideal Grace.
I love thee to the level of everyday's
Most quiet need, by sun and candle-light.
I love thee freely, as men strive for Right;
I love thee purely, as they turn from Praise.
I love thee with a passion put to use
In my old griefs, and with my childhood's faith.
I love thee with a love I seemed to lose
With my lost saints, --- I love thee with the breath,
Smiles, tears, of all my life! --- and, if God choose,
I shall but love thee better after death

[DiamondDelts]

Oh Smith Machine....
How do I love thee? Let me count the ways.
I love thee to the depth and breadth and height
My soul can reach, when feeling out of sight
For the ends of Being and ideal Grace.
I love thee to the level of everyday's
Most quiet need, by sun and candle-light.
I love thee freely, as men strive for Right;
I love thee purely, as they turn from Praise.
I love thee with a passion put to use
In my old griefs, and with my childhood's faith.
I love thee with a love I seemed to lose
With my lost saints, --- I love thee with the breath,
Smiles, tears, of all my life! --- and, if God choose,
I shall but love thee better after death

Lol. The smitty mac controls the set!!!

[Mindi912]

Lol. The smitty mac controls the set!!!

lol I've no prob's with a Smith at all...

[BuffMister]

DD, have you tryed legpress's with the smitty

[DiamondDelts]

DD, have you tryed legpress's with the smitty

Yeah I tried overhead squats with mine. I love them as well. So much so that my power rack has been getting increasingly jealous of the time my smith and I spend together.

[Bodysteele]

Smith Machine for front squats?

That dont even make no damn sense in my world.

Hey, if it works for your personal goals use it...lifes too short...but personally Id rather just go to a hack machine or adjust my stance on a legpress and REALLY isolate the quads if I felt like I needed to.

Just my 2 cents....I only use the Smith for occasional calf work really....

[Mindi912]

Yeah I tried overhead squats with mine. I love them as well. So much so that my power rack has been getting increasingly jealous of the time my smith and I spend together.

damn those are a b!tch to do

I think I'd feel safer doing them in the smith - great tip there DD

how do find your angle though because they do take a lot of concentration but I would think the smith helps with that

[DiamondDelts]

Smith Machine for front squats?

That dont even make no damn sense in my world.

Hey, if it works for your personal goals use it...lifes too short...but personally Id rather just go to a hack machine or adjust my stance on a legpress and REALLY isolate the quads if I felt like I needed to.

Just my 2 cents....I only use the Smith for occasional calf work really....

I hear you . But I do not have a hack squat machine nor a leg press at home right now. Though I intend to purchase at least one of these as soon as I can find a good deal on one. So for now smith front squats will have to do. And they seem to be getting the job done quite well so far.

[BuffMister]

Yeah I tried overhead squats with mine. I love them as well. So much so that my power rack has been getting increasingly jealous of the time my smith and I spend together.

Next time you do them,lay on a swiss ball,You will feel the pump much more

[DiamondDelts]

Next time you do them,lay on a swiss ball,You will feel the pump much more

+ torn acl/hamsring/broken ankle

[mAssholio]

Seriously though, I don't use smith for anything yet. When I start my bodybuilding routine next week I'll give it a shot.

sounds good bro

[DiamondDelts]

Dallas Cowboys raping the patriots in the super bowl? Sounds good bro

Damn you too?

[Tyrbolift]

DD, heree's two of my favorites you didn't mention:

In addition to behind tb shrugs, it is great for in front shrugs. You place your feet just so it won't encounter any projecting bodyparts on the way up, place your hand pretty wide apart, and pull on your upper traps in.

Another is sit on an incline bench, but set it at a really high angle, almost vertical but just below that. You can really press up with your clavicle area that way.