4. Smith machine for strength training?

We can agree that the Smith machine has its uses. That being said, many still don’t take it seriously. To them I say: what if you had very few options?

It offers access to dozens of exercises. Even in a fully equipped gym, it provides a platform that you simply can’t replicate with free weights alone. Most people look at it as a limitation instead of what it actually is: a controlled environment where you can overload, refine technique and work around injuries or restrictions.

Now imagine a worse scenario. No deadlift floor, no squat rack, dumbbells capped at 80 lbs, benches without safeties, no power cage.

You can switch gyms, sure.

But what if you live out of town and your budget or schedule doesn’t allow you to spend time and money just to get access to better equipment? You adjust. You find ways to get stronger with what you have. That mindset alone will take you further than perfect conditions ever will.

That’s exactly what I had to do.

Here’s a list of exercises I’ve been using in the Smith machine since early 2019 and how I rotate them. Some of these I’ve used since I first started lifting. They’ve kept me in shape, maintained my strength during restrictions and in certain cases even helped me improve.

UPPER BODY

1. Seated overhead press

I always use paused reps. Since I compete in the log press once in a while, I like to bring the bar all the way down under control and pause before pressing.

That pause eliminates momentum and forces you to generate force from a dead stop. It builds real starting strength and keeps your positioning honest.

I rotate this movement in three week waves. Heavy singles, medium heavy triples and then a repetition week where I push sets up to 6–8 reps depending on how I feel.

Simple structure, very effective carryover.

2. Incline bench press

I usually run incline twice per month. One session is heavy, the other comes after flat bench for repetition work.

I’ve noticed consistent carryover to both flat bench and overhead pressing. About four to six weeks before a log pressing contest, I’ll often rotate this in as my primary chest movement.

My grip is usually close. This shifts more stress toward the triceps and lockout while taking some pressure off the shoulders.

If I start with incline, I’ll follow with close grip flat bench for controlled volume. No maxing out on the secondary movement. Just clean sets in the 5-8 rep range depending on how heavy the main work was.

3. Pin press/concentric press hybrid

I set the bar all the way down, then lie under it. I elevate my upper back slightly with a block so my elbows sit at around 90 degrees.

Every rep starts from a dead stop.

No stretch reflex, no bounce. Just pure force production.

This is one of the best ways to build lockout strength and address sticking points. I rotate between close, medium and wider grips depending on the cycle.

Just remember to reset the bar each time. Every rep should be a true concentric effort.

4. Close grip bench press

A very underrated movement in the Smith machine.

The fixed bar path allows you to stay tight and focus purely on tricep drive and lockout strength. I use this both as a main movement on repetition days and as an accessory after heavier pressing.

Controlled tempo, full range and consistent bar path make this extremely reliable for building pressing strength without unnecessary joint stress.

5. French press

One of my go-to tricep builders.

I can load it heavier in the Smith machine without putting too much stress on my elbows compared to free weights.

I rotate between flat and incline setups. The incline gives a deeper stretch at the bottom which hits the long head more effectively.

Simple movement, easy to progress and very reliable for building pressing strength.

LOWER BODY

1. Squat

This is where most people get it wrong.

They assume the Smith machine squat is easy. It isn’t.

The fixed bar path forces you into a specific position and exposes weaknesses quickly. It took me time to find a stance that would replicate something close to my sumo squat.

I used a very low bar position. High volume, a lot of paused reps and controlled descents.

It built strength, but it also showed me how much fatigue I was accumulating in my hips and glutes. Combined with previous injuries, it became clear that I needed to adjust.

That’s when I went back to box squats.

2. Box squat

This turned out to be one of the best decisions I made.

Everything is paused. I sit back under control, keep tension and explode up.

I rotate stance weekly. Narrow, medium and wide. Similar to how I used to train the dynamic method with bands in a power cage.

The fixed bar removes excessive shifting between the eccentric and concentric phases. It forces you to stay honest.

I use less weight compared to free bar squats, but the stimulus is different. My quads and hamstrings take more of the load and the feedback is immediate.

It exposed weak points and allowed me to build back up without beating myself up.

3. Zercher squat

Without a power cage you have to get creative.

I set the bar low and wedge myself underneath it. From there I lift it into position and perform the movement.

It turns into a Zercher and concentric squat hybrid.

Depth is there, tension is high and it builds real strength. You won’t use massive weights, but that’s not the goal here.

It’s a builder. Not a tester.

4. Deadlift

Deadlifting on the Smith machine requires adjustments.

For sumo, I push my feet out as wide as possible so they touch the frame. For conventional, I bring them in and work from a tighter position.

The bar usually sits just below the knee. That turns it into a partial pull, but that’s not a negative. It overloads the top portion of the lift.

I also add bands when possible to increase resistance as I lock out.

To extend the range of motion, I stand on blocks or stacked plates. This brings the bar closer to mid shin.

It’s not identical to pulling from the floor, but it works.

I’ve pulled over 600 lbs multiple times with this setup. More importantly, it allowed me to maintain my deadlift strength during periods where I couldn’t train normally.

5. Calve raises

Simple and effective.

Bar on the back, stand on a block, full stretch at the bottom and controlled contraction at the top.

Higher reps, slower tempo. It gives a strong contraction and a consistent pump.

Notes

Bands can be added to most of these movements.

It might look unconventional, but it works. Bands provide progressive resistance, increasing the load as you approach lockout while reducing stress at the bottom.

Less balance requirement, more controlled overload.

That matters when you’re training alone or dealing with limitations.

I also managed to return to pulling from the floor after long periods away from it. The Smith machine work carried over more than expected.

Even now, I still rotate certain movements in. Seated presses, partial pulls and controlled variations all have a place.

Conclusions

There are many exercises you can include. Front squats, split squats, bench press variations, shrugs, good mornings and Romanian deadlifts.

The Smith machine is a tool.

Use it properly and it will build strength. Ignore it and you’re limiting your options for no reason.

Perfect conditions are rare. Adaptability is what keeps you progressing.

It’s the poor man’s power cage, but it gets the job done.

Terry Eleftheriou for Conjugate Iron 2020. Revisited in 2026

https://linktr.ee/terryconjugateiron