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CONTENTS
Smith Machine push exercises (anterior deltoids, chest)
Smith Machine pull exercises (hamstrings, back, rear, and lateral deltoids)
Smith Machine exercises for the lower body
Smith Machine push exercises (anterior deltoids, chest)
How to perform the seated shoulder press
Since most Smith Machines on the market range from 80 to 91 inches in height, Evolpow’s model stands at 83.7 inches—standing overhead presses are often impractical. Unlike power racks, which are more commonly used in CrossFit and functional training, the Smith Machine is better suited for bodybuilding-style workouts, making the seated variation with a workout bench the preferred choice for isolating the shoulders.
Start by adjusting the bench to an upright position—ideally close to 90 degrees, though a slight incline can offer better comfort and shoulder engagement. Position the bench so that it sits just behind and slightly underneath the bar. A good reference point is to line the bar up with the front of the bench. From a top-down view, this setup allows your upper arms to press at a natural angle rather than straight in line with your torso.
As you begin the movement, keep your back firmly against the bench. Start with your upper arms parallel to the floor, and press upward until your arms are fully extended. This variation effectively targets the anterior deltoids, helping build broader, more defined shoulders.
Chest
Chest training is typically broken down into three main areas: upper chest, mid-chest, and lower chest. With Evolpow's BEB bench, you can easily target each area with precise adjustments to support proper form and execution for every variation.
Upper Chest: To target the upper chest, adjust the bench to a 45-degree angle or higher. This positioning ensures that the barbell remains aligned with your upper chest. Use a grip slightly wider than shoulder-width to allow for full stretch and contraction of the upper chest throughout the movement. This variation helps develop a more defined, square-shaped upper chest.
Mid Chest: For mid-chest development, perform the flat bench press by setting the bench to a horizontal position. Position the barbell directly over your chest. Again, use a grip slightly wider than shoulder-width. Start with your upper arms parallel to the floor, and press the bar upwards until your arms are fully extended. This movement is great for increasing the thickness of the chest.
Lower Chest: To target the lower chest, adjust the bench to a decline position so that the barbell is positioned just below your chest. Use a grip slightly wider than shoulder-width once more, and begin with your upper arms parallel to the floor. Press the bar until your arms are fully extended. This exercise works the lower part of the chest, helping to create a more defined outer contour and increase overall chest thickness, giving the chest a fuller, more three-dimensional look.
Smith Machine pull exercises (hamstrings, back, rear, and lateral deltoids)
Back & Hamstrings
When it comes to pull-focused movements, the two most common Smith Machine exercises are the bent-over row and the stiff-leg deadlift. These exercises primarily target the back and the hamstrings.
Back: When performing bent-over rows on the Smith Machine, it’s important to actively match your pulling path to the machine’s fixed vertical track. Using Evolpow’s M2D Smith Machine as an example, its track is vertical to the ground, meaning your pulling force should align with the same vertical direction. This alignment helps maximize engagement of the back muscles and ensures a more effective range of motion.
To target the lower back, stand with your feet directly under the bar and set your grip (either overhand or underhand) about shoulder-width apart, same as your stance. Hinge forward at the hips to form roughly a 45-degree angle between your torso and legs, while keeping your back flat and core engaged. Wearing a lifting belt for added support is optional but recommended. Start with your arms hanging straight down. Pull the bar upward along a path that stays parallel to your shins, and finish the rep when the bar touches your lower abdomen.
To focus on the mid or upper back, simply adjust your torso angle, keeping the same pulling motion, to emphasize different parts of the back musculature.
Hamstrings: The primary movement here is the stiff-leg deadlift, which targets the hamstrings and most of the glute muscles. While the setup is similar to the bent-over row, the key difference lies in the movement pattern. Instead of pulling with your arms, the stiff-leg deadlift relies on a hip hinge to stretch and activate the entire posterior chain. Keeping your legs nearly straight and your back neutral, hinge at the hips and lower the bar along the Smith Machine’s track, then drive through the hips to return to the starting position.
Rear and Lateral Delts
Though still part of pull-based training, shoulder isolation—especially for the lateral and rear delts—typically requires much lighter loads compared to back or hamstring exercises. The deltoid is a pennate muscle, made up of three distinct heads: anterior, lateral, and rear. We've already covered the front delt in the pressing section; now let’s look at how to target the lateral and rear delts.
Lateral Delts: Think of the motion like lifting two heavy buckets straight up from your sides—but instead, you're holding a barbell. Stand upright with the bar close to the front of your body. Grip the bar slightly wider than shoulder-width, and pull it straight up toward your chin, keeping the bar in contact with your torso. Your elbows should flare out to the sides as you lift. This upright row variation effectively targets the lateral delts, helping create broader shoulders.
Rear Delts: Rear delt work on the Smith Machine often resembles a bent-over row, but with a slightly wider grip and a different pulling angle. Lean forward and row the bar toward your upper chest, focusing on squeezing the rear delts at the top of the movement.
A newer, less conventional variation involves standing in front of the bar so that it sits behind your legs. Step your feet back so they are directly beneath the bar. Hinge at the hips and lean forward, keeping your torso stable. From this position, pull the bar upward—this angle shifts more emphasis onto the rear delts. However, this movement may feel awkward for some, so it should be approached based on individual comfort and mobility.
Smith Machine exercises for the lower body
Smith Machine Squat
Traditional barbell squats involve placing the bar across your traps and squatting against gravity. The Smith Machine squat follows the same principle. It's a resistance-based lower-body movement, but with one major advantage: the fixed vertical track. This added stability reduces the demand for your core by about 10–20%, allowing you to focus more directly on activating your quads throughout the squat.
To perform the movement, step slightly forward so the bar rests comfortably against your upper back while your feet are positioned about one foot in front of the bar. Imagine sitting down onto an invisible chair behind you, lowering your body until your thighs are parallel to the floor. This movement targets the quads, helping build strong, athletic legs—think soccer-player-level leg development. The Smith Machine setup also enables you to safely load more weight, isolate the muscle group more effectively, and achieve a stronger pump in your quads.
Evolpow M2B Smith Machine
While the Smith squat is often enough for most leg days, some lifters like to incorporate reverse leg presses for added variety and full-leg engagement. However, performing reverse presses on a traditional Smith Machine can be both unstable and unsafe. The cylindrical bar shape doesn't hold plates securely in this position, increasing the risk of slippage or ankle injury.
That’s why the Evolpow M2B Smith Machine features a detachable reverse leg press footplate, engineered specifically for this movement. This design ensures better traction and safety while allowing you to load the bar with heavier weights. With added control and support, you're able to push your limits during reverse presses and elevate the overall effectiveness of your lower body training.
Constructions
The Smith Machine is designed for a fixed path and added safety, making it a classic, multifunctional tool for effective full-body training. It supports more controlled and structured workouts, helping improve performance and reduce injury risk.
With the development of new accessories, the Smith Machine now goes beyond basic lifts, enabling more angles and more precise muscle activation across the entire body.
FAQ
Q: Is the Smith Machine a good workout?
A: The Smith Machine is ideal for everyday training, especially when it comes to minimizing compensation and reducing the risk of poor form or incorrect angles. Its fixed path offers greater stability and muscle engagement, making it particularly effective for bodybuilding-style isolation work.
You can think of the Smith machine as an invisible hand guiding the barbell, keeping you safe while helping you handle heavier loads with better control and precision.
Q: What is the 4-day split on the Smith Machine?
A: Chest Day- Incline Bench Press, Bench Press, Decline Bench Press;
Back Day- Bent-Over Row, Dead Lift;
Shoulder Day- Seated Smith Machine Shoulder Press, Smith Machine Upright Row, Rear Delt Barbell Row
Leg Day- Smith Machine Squat, Smith Machine Donkey Kicks (Bench Supported), Leg Press, Dead Lift
Q: How much weight do you actually lift on a Smith Machine?
A: The Smith machine’s guide rail system provides a fixed bar path and largely offsets the weight of the bar itself. This design reduces core activation demands by approximately 10–20%, allowing users to focus more on target muscle engagement. The actual training load will vary based on individual force output and movement angle.
Q: Is the Smith machine better than squats?
A: The Smith machine is particularly well-suited for squat training, especially for beginners. It helps users adapt to loaded movements and gradually increase the weight they can lift. However, foot placement is critical. Placing the feet directly under or behind the bar can shift the load away from the target muscles and increase the risk of improper mechanics. For optimal results and safety, it's recommended to position the feet approximately one step in front of the bar.
REFRENCES
https://sunnyhealthfitness.com/blogs/products/smith-machine-user-guide?srsltid=AfmBOoqdn9tonqcAds49IJqe42Burf0ij-wBle5zuvEBtXAjYL3Ikaf5
https://www.muscleandstrength.com/exercises/smith-machine-squat.html
https://startingstrength.com/
https://www.youtube.com/shorts/1eFULomXx6M
https://www.youtube.com/watch?v=E__fJtc2D5A