My first Smith machine

The gym had installed a Smith machine. I hadn’t used a Smith machine since a trial session at another branch of the same gym.

I did bench presses, squats, overhead presses, and bent-over rows on the Smith machine.

Bench Press

With the Smith machine, the bench doesn’t move forward or backward, so I felt like I might hurt my shoulders. At first, I didn’t realize that I had to position the barbell at the lowering point right from the starting position, so I started from the same rack position I use for regular free-weight bench presses. As for bench presses (though I think it’s partly a matter of getting used to it), I find free-weight bench presses more rewarding because they engage a wider range of muscles and make me feel like my life is on the line.

Squats

The Smith machine squats were excellent. I hadn’t done many squats before—partly because they’re difficult and partly because I was afraid of failing—but with the Smith machine, the path is fixed, it lowers slowly like a gas cylinder lift, and if I fail, I can just catch the bar at any point along the way, making it perfect for a beginner like me. Since I’m still figuring out the right weight for squats, I plan to keep challenging myself with the Smith machine.

Overhead Press

With the dumbbell shoulder press I usually do from time to time, I have to support myself from the front and back when lifting heavy weights, which requires a lot of concentration. But with the Smith machine, I didn’t have to worry about that, which felt refreshing.

Conclusion

That pretty much sums up my first real Smith machine workout. I’m even more excited to go to the gym now!