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A Surprising Full Body Smith Machine Workout

Full Body Smith Machine Workout

The smith machine is an often overlooked workout tool that can provide a great full-body workout. Different from free weight exercises, the smith machine offers stability and control, as well as a range of motion that allows you to target both large and small muscle groups.

If you’re looking for an effective workout that can help you build strength and tone your body, look no further than the smith machine full body workout! This powerful machine allows you to do a variety of exercises that target different parts of your body.

With the right form and technique, you’ll be able to get a great full-body workout in no time. Plus, you won’t have to worry about having someone spot you when lifting heavy weights.

What is a smith machine?

The smith machine was invented by Jack LaLanne, an American entrepreneur, bodybuilder, and fitness expert in the 1950s. LaLanne created the device with safety in mind so that exercisers at all levels would have access to weight lifting without fear of injury or dropping weights on themselves.

A smith machine is an incredibly versatile exercise and fitness equipment. It consists of a barbell that is supported by steel rails and connected to a weight stack. The machine allows for free movement in the vertical plane, but with the safety of being securely locked into place when necessary.

Benefits of the smith machine


The smith machine is a popular piece of equipment found in gyms and home fitness centers. It’s designed to provide users with a safe workout environment by locking the weight bar into position and having built-in safety stops along the rails of the machine. This makes it possible for individuals to complete their workouts without needing a spotter or someone else to help them lift heavy weights.

Assists With Form

A smith machine is an invaluable tool for anyone looking to improve their form. If you’re looking to take your lifting technique to the next level, this machine is a great choice.

Designed with a barbell inside a vertical frame, the smith machine offers many advantages over free weights when it comes to improving form. By providing stability and balance during lifts and preventing excessive lateral motion, the smith machine helps lifters stay in control of the movement and work on proper technique.

In addition, the adjustable safety pins allow users to set different heights for different exercises which can further promote correct posture and body alignment.

This makes it easier for lifters to maintain good form throughout each exercise without compromising their safety or performance.

Reduced Injury

The smith machine is a piece of gym equipment with many benefits, especially when it comes to reducing injury. It consists of a barbell that is mounted on rails and enables the user to lift weights in an isolated and controlled environment.

This reduces the risk of injury by ensuring correct form and technique for any exercise performed. Plus, the machine limits the range of motion so that users are forced to focus on perfecting their movement patterns without straining their body beyond its natural capabilities.

This makes the smith machine ideal for those trying to rehabilitate from an injury or condition which affects certain parts of their body, as it allows them to progress gradually but safely, helping them build strength in targeted muscles or joints without risking further damage.

Muscle Strength & Mass

Using the smith machine can help users progress from basic exercises to more challenging ones like squats and bench press. Doing so increases strength throughout all muscles in the body, as using heavier weights will exhaust more muscle fibers than lighter ones.

Additionally, since it’s easy to adjust weight plates on the smith machine, users can make small but important increases in weight over time – adding more challenge as they become stronger.

Is a smith machine effective?

The answer depends upon what your goals are. A smith machine can be extremely useful for those looking to improve their strength and power as they offer a safe way to lift heavy weights without necessarily needing someone to spot them.

The motion on the machine also helps keep you in proper form, helping ensure you won’t injure yourself while performing an exercise. However, if you’re looking for a workout with natural motion then the smith machine isn’t the best choice.

Certain exercises done on the smith machine don’t stimulate your muscles to contract and move in the same way they would if you were using free weights.

So you may want to look at other types of machines or free weights as the fixed bar path on a smith machine doesn’t necessarily allow for the same kind of flexibility as other equipment does.

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Before beginning any kind of physical activity or exercise, it’s essential that your muscles are prepped and ready to go. A good warm-up should focus on activating your core and major muscle groups while slowly increasing your heart rate.

Start by doing dynamic stretches like arm circles or shoulder shrugs followed by some light cardio like jogging in place or jumping jacks.

Upper Body

Smith Machine Seated Shoulder Press

The smith machine seated shoulder press is an effective exercise for building strength and size in the shoulder muscles. This exercise targets the middle deltoid, posterior deltoid, supraspinatus, and other smaller stabilizer muscles of the shoulder.

It’s important to use proper form when performing any exercise to avoid injury and get optimal results. Position yourself properly by sitting down on the bench with your feet firmly planted on the ground.

Place your back against the backrest and make sure that your head is aligned with your spine throughout the entire movement. Grip the bar slightly wider than shoulder-width apart with palms facing forward and remove it from its hooks.

Next, exhale deeply as you press the barbell up above your head until your arms are fully extended. Inhale as you lower it back down slowly to its starting position.

Smith Machine Shrug

The smith machine shrug is a great exercise to target and strengthen the muscles of the shoulders. It’s a staple in any serious lifter’s workout routine. Not only does this exercise engage your upper body muscles, but it also helps tone and sculpt your entire body.

To correctly perform the smith machine shrug, stand up straight and hold the barbell at shoulder width apart with an overhand grip, keeping your arms extended throughout the motion.

Without bending your elbows, slowly lift your shoulders as high as you can towards your ears then release back down to starting position for one rep.

Kaz Press

This smith machine workout allows you to heavily isolate the triceps while also engaging other muscles in the upper arm and back area. It’s an ideal exercise if you want to build strength and size in your arms, or just make them look more toned and defined.

To do a kaz press, start by lying faceup on a bench with your arms bent in shoulder width apart. Your feet should be firmly planted on the floor and your chin should remain off your chest throughout the movement.

To perform kaz press, begin by lying down on a flat bench with your head closest to the edge and feet firmly planted on the floor. Your hands should be gripping the barbell with your palms facing up, directly above your chest.

Now slowly lower the bar in an arc motion towards your forehead while keeping your elbows tucked close to your body at all times.

Then press upwards using just your tricep muscles until you return to starting position. Be sure not to lock out at the top; instead maintain that slight bend in your elbow for maximal benefit from this exercise.

Smith Machine Bench Press

Smith machine bench press is an exercise designed to strengthen the chest muscles and improve stability. It is an excellent way to get a great workout with minimal risk of injury. This exercise requires good form and technique for optimal results.

Start by selecting the desired weight on the smith machine. Set up the bench at a slight decline angle with your feet flat on the ground and your back firmly against the bench. Grip the bar in an overhand grip with hands positioned slightly wider than shoulder-width apart.

Push up from your chest, extending your arms until you reach full extension, then lower back down to starting position and repeat as needed. Make sure to keep tension in your chest throughout each repetition for maximum benefit from this exercise.

Smith Machine Drag Curl

The smith machine drag curl is an effective exercise for working out the biceps muscles. Starting in a standing position with your feet shoulder-width apart, hold the barbell in front of you using an overhand grip that’s slightly wider than shoulder-width apart.

Make sure to keep your arms straight throughout the entire movement. Slowly drag the bar up to your body while keeping it close to you at all times.

Lean back slightly as you bring the weight up, focusing on squeezing and contracting your biceps at the top of the movement before slowly controlling it back down to its starting position.

Keep tension in your biceps throughout each rep and make sure not to lock out your elbows at any point during this exercise.

Smith Machine Bent Over Row

If you’re looking to build muscle and strength in the back, the smith machine bent over row is an exercise that should be included in your routine.

This multi-joint exercise targets the latissimus dorsi – a large, wide muscle that runs from the mid-back to the armpit as well as other muscles of the back.

To perform this exercise, start by positioning yourself in front of a smith machine with your feet hip-width apart and knees slightly bent.

Grasping the bar with an overhand grip, keep your head facing forward and chest up while pushing your hips back until your torso is at a 45-degree angle relative to the floor.

Keeping a slight bend in your elbows, drive them up towards your side while keeping them close to your body until you feel a full contraction before slowly returning back to starting position.

Lower Body

Smith Machine Squat

This smith machine leg workout can help you strengthen and tone your legs, increase stability, and improve overall balance. When done correctly, it’s a powerful exercise that can provide excellent results.

To perform this exercise, start by positioning your feet shoulder-width apart underneath the bar on the smith machine. Keeping your chest up and core engaged, lower yourself into a squatting position by pushing your hips backward as if about to sit in a chair.

Then drive through your heels to return to a standing position. Make sure you keep full control of the movement throughout – do not bounce out of the bottom position!

Smith Machine Split Squat

Begin by setting up the smith machine to a height that’s comfortable for your body size. Take hold of the bar from underneath, keeping your arms straight and chest high throughout the movement.

Step one foot away from the machine, so that one leg is in front of you while the other is extended behind you in a lunge position. Lower yourself slowly down towards the ground until both knees form 90-degree angles then push through your heel to stand back up again.

Smith Machine Hip Thrust

Hip thrusts are a great way to target your glutes and strengthen them. A smith machine is a powerful tool that can be used to perform this exercise with even more precision and control.

Start by adjusting the height of the smith machine barbell so that it’s just below your hip level. With a shoulder-width stance, position your upper back on top of the bench with an overhand grip on the barbell.

Drive through your heels as you push your hips forward, extending until you form a straight line from shoulders to knees. Then lower back down, keeping tension in the glutes throughout each repetition for maximum efficiency.

Smith Machine Romanian Deadlift

Smith-machine romanian deadlifts (RDLs) are an excellent exercise for building strength and power in the hamstrings, glutes, and lower back. This exercise is done using a smith machine which provides stability while allowing you to maintain proper form throughout the movement.

To begin, set up the barbell on the smith machine at mid-shin level with your feet slightly wider than shoulder-width apart and your toes pointed outward slightly. Keep your chest up, back straight, core tight, and shoulders retracted as much as possible.

With a firm grip on the barbell handle palms facing down pull it off the rack until you feel the tension in your hamstrings and lower the barbell while keeping proper form.

Smith Machine Single-Leg Deadlift

Begin by setting up an adjustable smith machine with the bar set at hip height or slightly below. Step up to the bar, placing one foot in front of you and keeping your other leg off the ground behind you.

Bend forward at the hips while reaching down towards the ground with both hands gripping onto either side of the barbell.

Inhale as you slowly lower yourself down until your torso is nearly parallel to the floor while keeping both legs straight throughout.

Grab the barbell and then contract your hamstring as you push yourself back up to starting position. Perform all reps on one side before switching over to the other.

Smith Machine Reverse Lunge

The smith machine reverse lunge is an effective exercise for targeting your glutes, quads and hamstrings. It is a great way to build strength and stability in your lower body for improved athletic performance.

Start by setting up the machine with the desired weight. Stand facing away from the machine with one foot onto the bar that you will be lunging back with. Keep your other leg behind you and both feet should be shoulder-width apart.

Bend at the knees and begin lowering yourself toward a 90-degree angle by pushing off your front leg as you simultaneously lower yourself until your back knee almost touches the ground.

Smith Machine Calf Raise

Calf raises are a great exercise for strengthening your lower legs, and the smith machine is an ideal tool to help you do calf raises safely and effectively. Start by adjusting the barbell on the smith machine so they are set slightly lower than your shoulders when standing upright.

Place your toes in line under the barbell and make sure that your feet are securely positioned so that they won’t move while performing this exercise.

Hold onto one of the uprights for support as you slowly stand up using only your calves until your heels have lifted off of the floor.

Cool Down

A full body workout can be an effective way to stay fit but it’s important to finish with a cool down. Cooling down is essential for releasing tension and stress in the muscles after an intense exercise session.

It helps the body transition from a state of elevated heart rate, respiration, and muscle tension back to normal levels.

There are many ways to cool down post-workout including stretching, walking, and foam rolling. After completing a smith machine workout, you can use any of these methods for cooling down your body as well as reducing soreness in the muscles afterwards.

Stretching allows for more blood flow which could help reduce lactic acid build-up that is common after exercising on machines like the smith machine.

Frequently Asked Questions

Is The Smith Machine Good For Beginners?

The smith machine is often viewed as a beginner’s tool for weight training. It provides a safe and easy way to get into strength training without any added equipment or assistance from a spotter.

The smith machine offers stability which can be helpful when starting out in strength training. You don’t need to worry about form or balance because you are locked within the machine.

Additionally, advanced movements such as squats, deadlifts and overhead press can be done with minimal risk of injury due to the fixed plane of motion provided by the machine.

Can You Build Muscle With A Smith Machine?

Using the smith machine will help you build muscle mass by adding resistance, allowing you to push yourself further and work your muscles harder. This makes it easier for you to lift heavier weights than if using free weights alone because of the stability provided by the machine.

By performing compound exercises such as squats, deadlifts and overhead presses with proper form on the smith machine, your muscles will be worked hard enough that they will grow in size and strength over time.

Is It Ok To Do Squats On A Smith Machine?

Generally speaking, squatting on a smith machine can be considered both safe and effective as long as you use proper form while performing them. The smith machine provides stability when doing squats, so you don’t have to worry about balancing the weight yourself or using other muscles to stabilize your body.

Additionally, by squatting in a smith machine, you can prevent injuries due to incorrect posture or balance issues that may arise when using free weights.

That said, there are some drawbacks to using a smith machine for squats; for instance, it limits range of motion and inhibits movement in other directions than just up and down.

Difference Between Smith Machine Vs Squat Rack

If you’ve ever spent time in a gym, you’re likely familiar with the smith machine and squat rack. Both are popular pieces of gym equipment used to help strengthen your lower body muscles.

Although they look alike, there are some key differences between these machines that should be considered when deciding which is best for your workout goals.

A smith machine is a weight machine that consists of a barbell attached to two steel rails and allows for vertical movement only. The Squat Rack has no attachment; it’s simply a metal rack that holds the barbell at various height levels depending on your needs.

The main difference between the two is how much user control you have over how much weight you use and how far down you go during each repetition.


If you’re looking for an interesting way to add muscle mass and improve your overall fitness levels, then the smith machine workout might be just what you need. This full body workout is designed to target all of your major muscle groups and can help you build muscle strength.

With a few simple exercises, this workout can transform your workouts and give you results that will keep your motivation high.

The great thing about this workout is that it requires minimal equipment, so even if you don’t have access to a gym, you can still get in some quality exercise at home. The smith machine workout also allows for plenty of customization so that it meets the needs of different fitness levels.

Whether you’re just beginning or already an experienced athlete, this workout provides enough variety to challenge every muscle group in turn.