Top 8 Smith Machine Workouts For Muscle Growth & Power 2025

The Smith machine is a popular workout option for fitness enthusiasts of all levels. You can perform a variety of exercises targeting multiple muscle groups for balanced development. This article describes eight Smith machine workouts offering a comprehensive approach to structuring your routine.

The Smith machine creates a fixed path supporting some of the loading weight. It also provides safety stops to prevent the bar from dropping below the intended range. 

Some Smith machine exercises target muscles in a compound manner while others utilize an isolated approach. The Smith machine bench press activates multiple muscle groups including the chest, shoulders, and biceps.

Conversely, isolation exercises focus on one specific muscle group. Lifts such as the Smith machine upright row mainly target the shoulders with little support from surrounding muscles. Below, we discuss some valuable Smith machine workouts to increase strength and muscle hypertrophy. Read on for details and guidance on performing each one.

8 Smith Machine Workouts

The following workouts provide a comprehensive approach to target and strengthen your upper or lower body using a Smith machine. You can perform them as listed or in the order of your preference.

Smith Machine Bench Press

The Smith machine bench press is an effective upper body workout targeting the arms and chest muscles. It resembles the traditional barbell bench press but the Smith machine provides additional support, reducing joint strain.

The Smith machine bench press is a valuable addition to your upper-body routine or 3-day workout split. It will increase chest and upper arm development.

How To Do

1. Start by placing a flat bench in the middle of the machine.
2. Set the bar position and safety stops. The height of the bar should be where you can comfortably reach and unhook it with straight arms. 
3. Load the Smith machine bar weight according to your fitness goals and level, utilizing collars to secure them in place.
4. Lay flat on the bench with your feet on the floor.
5. Grip the bar slightly wider than shoulder-width apart, positioned at your mid-chest.
6. Inhale and engage your core. Slowly lower the bar towards your chest, bringing your elbows down to your sides.
7. Pause just before the bar reaches your chest to maximally activate your chest and triceps.
8. Exhale as you push back up, extending both arms to complete the rep.

Tips

• Focus on maintaining control throughout the exercise. Avoid using momentum to lift and lower the bar.
• Don’t let your elbows flail outwards during the exercise to avoid pressure on your shoulder joints.
• Concentrate on squeezing your chest and triceps at the bottom of the movement to maximize muscle activation.

Optimal Sets & Reps

Smith Machine Close-Grip Press

The Smith machine close-grip press replicates the movement of the bench press but uses a narrow grip on the bar. This increases the focus on the triceps while still activating the shoulders and chest.

Studies show the triceps brachii can reach 40%–50% of maximum activation during weighted tricep extension workouts. This gives us an idea of the effort the triceps exert during this exercise. 

The isolated approach to the triceps facilitates upper arm sculpting and definition. The narrower grip enables increased overall training volume by using a slightly varied stimulus to the traditional press. This will support more comprehensive upper-arm development.

How To Do

1. Position a flat bench in the middle of the Smith machine, with the bar at approximately chest level.
2. Adjust the bar to a height that you can comfortably unrack it to begin your set.
3. Select the weight plates that align with your fitness level and goals.
4. Lay flat on the bench with your feet on the floor.
5. Grip the bar using an overhand grip (palms facing forward and slightly upward). Your hands should be shoulder-width or slightly narrower. 
6. Inhale and engage your core. 
7. With your elbow tucked to your sides, allow them to bend, gradually lowering the bar to your chest.
8. Pause just before the bar reaches your chest and squeeze your triceps for maximum engagement.
9. Exhale as you push back up, extending both arms to complete the rep.

Tips

• Don’t overload the weight as this will reduce the exercise effectiveness and increase injury risk.
• Avoid letting your elbows splay out to the sides keeping pressure off your shoulder joints.
• Focus on inhaling and bracing your core to start and exhaling as you push up.

Optimal Sets And Reps

Smith Machine Standing Overhead Press

The Smith machine standing overhead press is a key exercise designed to build strong, defined shoulders. This movement engages the shoulder muscles and core while the Smith machine minimizes the load on the stabilizer muscles.

This exercise improves functional upper-body strength as the movement is used in many daily activities. Some of these involve lifting your child or carrying heavy objects. It is a great workout for both beginners and advanced lifters to achieve fitness goals.

How To Do

1. Adjust the Smith machine bar to just above your shoulders. Stand with your feet shoulder-width apart.
2. Set the appropriate weight for your fitness level and goals.
3. Grip the bar with an overhand grip (palms facing forward), hands slightly wider than shoulder-width.
4. Inhale and engage your core as you lift the bar.
5. Exhale and press the bar overhead by extending your elbows until your arms are fully extended. 
6. Hold for one count and focus on squeezing the shoulders.
7. Inhale as you lower the bar slowly back to the starting position.

Tips 

• Maintain a neutral spine and core engaged to avoid strain on the lower back.
• Use an appropriate weight that allows you to perform the exercise with proper form while remaining challenging.
• Avoid letting your elbows flare outward to target the shoulders effectively.

Optimal Sets And Reps

Smith Machine Seated Overhead Press

The Smith machine seated overhead press is a popular exercise among fitness enthusiasts of all levels. It utilizes a compound movement that targets multiple upper-body muscle groups including the chest and shoulders. 

The machine provides support so you can lift heavier weights with more control, stimulating muscle growth. In this way, it reduces injury risk while the seated position encourages proper posture.

How To Do

1. Set up an adjustable bench in the middle of the Smith machine.
2. Adjust the seat back to a vertical angle. 
3. Sit on the bench and secure your back and head against the pad. 
4. Grip the bar with your palms facing forward, slightly wider than shoulder-width apart.
5. Rotate your wrists to unlock the safety hooks and remove the bar from the lock.
6. Inhale and engage your core.
7. Slowly lower the bar below the chin by bending your elbows. 
8. Exhale as you extend your arms and press the barbell back upward. Focus on squeezing your shoulder and chest muscles.

Tips 

• Push the bar up until your arms are extended, without locking the elbows.
• Keep your chest up, and maintain a braced core and neutral spine position.
• Position the bench slightly behind the Smith machine bar so it doesn’t impede your movement.

Optimal Sets & Reps

Smith Machine Upright Row

The Smith machine upright row is a powerful exercise for developing your shoulders and upper back. It resembles the popular upright row exercise but leverages the Smith machine for increased stability and control.

It is a highly effective shoulder weight workout as it stimulates shoulder muscle hypertrophy and stability. It also improves upper-body functional strength by engaging muscles involved in daily activities requiring lifting, carrying, and pulling. 

This exercise is a valuable addition to your routine to build muscle, enhance shoulder stability, and improve your physique.

How To Do

1. Set the barbell to thigh height and load appropriate weight plates. Remember to set the safety bars below you.
2. Stand upright with your feet shoulder-width apart. Grasp the bar with a grip slightly narrower than shoulder-width, palms facing you. 
3. Step back slightly to clear the bar from the rack. Ensure you’re close enough that the bar grazes the front of your body. 
4. Inhale and engage your core.
5. Lift the barbell straight up along your body as you take a big exhale.
6. Hold for one count when the bar reaches just below your chin with elbows fully flexed. Squeeze your shoulders to engage the muscles.
7. Inhale and slowly lower the barbell back to the starting position, fully extending your arms. 

Tips

• To maximize shoulder activation, drive your elbows upward taking strain off the wrists.
• Keep a flat back without leaning forward and avoid shrugging your shoulders upward.
• Use a manageable weight to focus on form and reduce injury risk or compensation with other muscles.

Optimal Sets And Reps

Smith Machine Squat

Smith machine squats are an excellent lower body strength builder for the quadriceps, glutes, and hamstrings. They follow the same movement as the traditional squat but the Smith machine’s fixed path provides control and support.

Like the squat, this has many benefits including developing the glutes and thighs, hip stabilization, and improving functional lower-body strength. The support from the machine also helps reduce lower back strain which can cause injury and discomfort.

How To Do

1. Adjust the Smith machine bar to shoulder height. Stand with feet shoulder-width apart.
2. Set the appropriate weight for your fitness level and goals.
3. Stand with the bar behind you, resting on your shoulders.
4. Grip the bar with an overhand grip, hands slightly wider than shoulder-width.
5. Inhale and engage your core.
6. Exhale and slowly lower your body while supporting the bar with your shoulders. Focus on keeping your upper back straight and pushing your hips back like sitting on a chair.
7. Lower until your knees are fully flexed with your hips at knee level. Hold for one count while squeezing your glutes and quads.
8. Inhale as you slowly rise back up to the starting position. 

Tips

• Keep your back straight and core engaged to prevent back injury.
• Use a manageable weight to maintain correct form and reduce injury risk. If you choose to increase weight, enlist the help of a partner or trainer at the gym.
• Focus on a proper breathing technique. Inhale to engage and lower, exhale as you push back up.

Optimal Sets And Reps

Smith Calf Raise

Smith machine calf raises are effective for developing and strengthening the lower legs. They primarily target the calf muscles and surrounding tendons. 

The Smith machine allows for increased load and calf isolation by providing stability without requiring extra support from the bar. This enables more volume and focus towards perfecting the technique and achieving optimal gains.

This exercise also improves functional lower-body strength by strengthening muscles used in climbing, jumping, and running. The support from the machine also helps reduce lower back strain which can cause injury and discomfort.

How To Do

1. Set up a low platform in the middle of the Smith machine. 
2. Adjust the Smith machine bar to shoulder height. 
3. Load the appropriate weight for your fitness level and goals.
4. Stand in front of the bar with it resting on your shoulders. The balls of your feet should be shoulder-width apart on the platform. 
5. Grip the bar with an overhand grip, hands slightly wider than shoulder-width.
6. Inhale and engage your core.
7. Slowly lower your heels down while supporting the bar with your shoulders. When your ankle is back to neutral, exhale and raise your heels back up. Focus on squeezing the calf muscles and keeping your back straight and core engaged.

Tips

• Keep your core engaged and back neutral.
• Don’t overload the weight to avoid injury or use of improper form.
• Squeeze your calf muscles during the contraction phase to encourage the greatest muscle activation.

Optimal Sets And Reps

Smith Machine Reverse Lunge

Smith machine reverse lunges are an effective workout targeting a wide range of lower-body muscles. They strengthen the quadriceps, glutes, calves, and hamstrings. The Smith machine provides additional support for increasing the load to achieve greater muscle growth.

The Smith machine reverse lunge has many benefits including developing the glutes and thighs, improving balance, coordination, and functional lower-body strength. The support from the machine also helps reduce lower back strain which can cause injury and discomfort.

How To Do

1. Adjust the Smith machine bar to shoulder height. 
2. Load the appropriate weight for your fitness level and goals.
3. Stand in front of the bar with it resting on your shoulders. 
4. Grip the bar with an overhand grip (palms facing forward), hands slightly wider than shoulder-width.
5. Inhale and engage your core.
6. Step back with your right foot, lowering the knee to full flexion while supporting the bar with your shoulders. 
7. Hold for one count at the bottom, squeezing the glutes and thigh muscles. 
8. Exhale as you slowly step back up to the starting position. 
9. Repeat on the other side. Perform the desired number of reps and sets, maintaining control and stability throughout the movement. 

Tips

• Focus on steady movements and core engagement to maintain proper balance and control.
• Use a lighter weight at first to perfect your form and reduce injury risk. Request spotting assistance from a partner or trainer when you are ready to increase weight.
• Engage your glutes and thighs throughout the exercise to maximize muscle activation.

Optimal Sets And Reps

Best Smith Machine Workout Routine

The following program is a recommended upper-body strength routine utilizing Smith machine exercises. You can incorporate these into your next arm workout or functional strength routine in the order of your preference.

Benefits Of Smith Machine Workouts

Incorporating these Smith machine exercises into your routine provides a targeted stimulus for maximum engagement and strength building. Read on for details of some key benefits below.

Enhance Muscle Growth

Smith machine exercises effectively increase muscle mass using an isolated approach for balanced engagement. The machine’s fixed path reduces the effort required to maintain stability, enabling greater load volumes. This allows for greater focus on proper form to encourage target muscle activation and hypertrophy for increased muscle size.

Consistently performing these exercises will benefit your goals for achieving muscle growth and symmetry. This will ultimately lead to a more desirable, strong, and well-developed physique. 

Improved Joint Health

Machine-based exercises like the ones discussed above support the joints and surrounding muscles during resistance training. The fixed path and safety stops on the Smith machine help stabilize and prevent overloading the joints. This allows you to focus on maintaining proper technique when increasing lift volume.

These exercises also support the core by helping maintain a straight back, which reduces the risk of lower back strain. These factors improve joint health and benefit your overall quality of life.  

Increased Functional Strength

These exercises build strong muscles through targeted, supported resistance. This continued action increases muscle strength and improves overall upper and lower-body development.

Most muscles targeted in these exercises are essential for daily functional activities, such as pushing, lifting, and carrying objects. These Smith machine workouts will improve performance during these tasks and enhance power output during other exercise applications.

Safety Tips To Keep In Mind

• Always stretch the muscles before performing Smith machine exercises. Perform a proper warm-up to ensure the muscles are prepped before the workout.
• Set the safety stops before the workout to prevent the bar from dropping.
• Adjust the machine to a comfortable height to maintain proper form and posture.
• Use proper form, focusing on engaging and contracting the target muscles during each exercise.
• Use controlled movements and avoid swinging or using momentum to move through the entire range of motion.
• Always select the appropriate weight for your fitness level.
• Keep your core engaged throughout each movement, and avoid arching or rounding the back.

Conclusion

Smith machine workouts are beneficial for many functional and exercise applications. They maximize muscle strength and tone, improve joint health, and reduce injury risk and muscle imbalances.

Incorporate these exercises into your next upper-body or full-body routine for a thorough and effective workout. They will provide a strategic, targeted, and safe approach to your training regimen.