Pulse Smith Machine

1. BENCH PRESS THROWS (FLAT, INCLINE, DECLINE)

You should definitely be doing free weight bench presses but you can mix in some Smith bench presses as well if you don’t have a spotter or want to switch it up a bit, like doing an exercise called bench press throws described below. Although you will get more muscle activation by doing bench press with free weights, doing bench press with the Smith machine can allow you to focus more on the pecs doing the work taking some stress off of the stabilizing muscles like the deltoids.

2. HACK SQUAT

As previously mentioned, traditional squats on the Smith machine don’t activate muscles as much but doing variations of squats like front squats or these hack squats with the Smith machine make it possible to really focus on specific muscles of the legs.

In fact, the hack squat is so effective that we've included it in our Ultimate Smith Machine Leg Workouts! When doing these hack squats, the quadriceps are engaged more because the foot placement.

3. FRONT SQUAT

Front squats with the Smith machine can be beneficial especially as you progress through your workout session so that even if fatigued you can focus on working your larger leg muscles instead of the smaller stabilizer muscles and the core. You can also take some stress off your wrists when doing front squats on the Smith machine because the bar is stabilized.

4. HIP THRUST

One of the better exercises to do with the Smith machine, the hip thrust can really blast the glutes. Hip thrusts isolate the glutes well so if you want to build your backside then you should be adding this exercise to your workout routine.

5. SMITH SHRUG

To build big traps, shrugs are a must-do exercise. Doing shrugs on a Smith machine allow you to load up heavier weight than you’d be able to lift with dumbbells. You can also do various Smith shrugs apart from the one depicted below. Other variations include the one arm Smith shrug where you stand to the side of the bar then perform shrugs one arm at a time.