The Ultimate Smith Machine Workout Guide
Push past plateaus, generate power and train safely — with a machine! Here’s why the Smith machine may be your new best friend in the gym.
TARGET: All three delt heads with emphasis on front and middle heads
START: With your feet shoulder width apart, stand erect holding a barbell in front of your thighs with a wide, pronated (overhand) grip. Keep your knees unlocked and your head straight and abs tight.
ACTION: Flex your shoulders and pull the bar straight up toward your chin, bringing your elbows high. Keep the bar close to your body during the entire movement. Maintain the natural curve in your spine while keeping your torso erect throughout the exercise. At the top position, your elbows will be high and pointing out to your sides. Hold for a count before lowering to the start.
POWER POINTER: One nifty aspect of this move is that you can actually change your biomechanics within each rep. You can move your chest away from the bar as you bring the bar upward or lean into the bar at any point during the ROM. If you’ve been avoiding the standard version due to discomfort, try a wide grip on the Smith and work your way around the pain.