Uploaded December 2025 | Updated September 2026, 2 weeks ago
Start Crushing Your Training: citizenathletics.com
The Smith machine is one of the most misunderstood and underrated tools in the gym. If you want to maximize hypertrophy, improve stability, or train around limitations, you don't need "functional" free-weight elitism; you need the Smith Machine.
In this video, we move past the basic squat and bench press to show you the 59 highest-leverage Smith machine exercises. We break down exactly how to utilize the fixed path of the bar to target specific muscle groups with surgical precision.
What we cover in this video:
-Lower Body Dominance: From hack squat variations to glute-focused lunges for maximum leg drive.
-Upper Body Hypertrophy: High-stability presses and rows that allow you to push closer to failure safely.
-Core & Trunk Stability: Creative ways to use the bar for anti-rotation and braced core work.
-Isolations & Accessories: Small-muscle movements that are often better suited for a guided bar.
-Setup & Mechanics: The "secret" to foot positioning and bench angles for optimal joint alignment.
Get Built For Athletics. With Built For Athletics, you'll get access to all of our specialized training programs and on-demand options. Whether you are looking to increase your vertical, improve your strength, or build injury resilience, our programs target the specific physiological demands of high-level performance.
Don't let your gym equipment limit you; get the intelligent programming you need to dominate. Start Training Today: citizenathletics.com/built-for-athletics
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IG Citizen: instagram.com/citizenathletics1
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Start Crushing Your Training: citizenathletics.com
The Smith machine is one of the most misunderstood and underrated tools in the gym. If you want to maximize hypertrophy, improve stability, or train around limitations, you don't need "functional" free-weight elitism; you need the Smith Machine.
In this video, we move past the basic squat and bench press to show you the 59 highest-leverage Smith machine exercises. We break down exactly how to utilize the fixed path of the bar to target specific muscle groups with surgical precision.
What we cover in this video:
-Lower Body Dominance: From hack squat variations to glute-focused lunges for maximum leg drive.
-Upper Body Hypertrophy: High-stability presses and rows that allow you to push closer to failure safely.
-Core & Trunk Stability: Creative ways to use the bar for anti-rotation and braced core work.
-Isolations & Accessories: Small-muscle movements that are often better suited for a guided bar.
-Setup & Mechanics: The "secret" to foot positioning and bench angles for optimal joint alignment.
Get Built For Athletics. With Built For Athletics, you'll get access to all of our specialized training programs and on-demand options. Whether you are looking to increase your vertical, improve your strength, or build injury resilience, our programs target the specific physiological demands of high-level performance.
Don't let your gym equipment limit you; get the intelligent programming you need to dominate. Start Training Today: citizenathletics.com/built-for-athletics
Follow Us Over On Socials:
IG Citizen: instagram.com/citizenathletics1
Tiktok Citizen: tiktok.com/@CitizenAthletics
Facebook Citizen: Facebook.com/@CitizenAthletics
X Citizen: https://x.com/CitizenAthletic
