Angled vs Vertical Smith Machine: Which Is Better?

by Adam Toffan, M.Sc, NSCA-CSCS, CSEP-CPT Assistant Fitness Training and Assessment Coordinator, Recreation Services at the University of Manitoba

---

You may have noticed we have added a new Smith machine to the ALC gym floor! You also may have seen that the new Smith machine is a little different from the old one. Our old Smith machine has a vertical bar path while our new one has an angled bar path. Many people wonder if one is better than the other. Or if there is a proper way to use the angled bar path. So today, I want to explain the differences between these pieces and how to correctly orient yourself to effectively use each Smith machine.

Pros and Cons of the Smith Machine

The main issue people have with the Smith machine is a common issue with most strength machines. Because the bar has a fixed path, there is far less activation in the stabilizer muscles for the movement. This leads to the underdevelopment of these muscles, which may have an adverse effect when you are out in the world being active and forced to stabilize yourself. So, if the Smith machine is your first piece of equipment, you may find limited transfer to free movement. This does not mean you can’t use it, but having some free weights in your program is essential to avoid this issue. The other concern with the Smith machine is that improper body positioning can create incorrect natural bar paths, creating a lousy technique. I will get into training bar paths a little later on.

The Smith machine does have some positives too. While not activating stabilizers can lead to an imbalance, it also isolates the prime movers, which can be helpful in strength and muscle gains. Some exercises are even better done if you can isolate the primary mover. While there is also a machine-specific for this exercise, the standing calf raise is a prime example. Standing calf raises with a barbell is very challenging concerning balance, and it is challenging to load appropriately, so a fixed bar path is ideal. Also, with the fixed bar path, safety rails and the ability to re-rack at any point in the rep, it is much safer to lift higher loads or do sets until failure without the need of a spotter. And although the bar path is fixed, you can still manipulate foot placement to accommodate different squat movements and emphasize other muscles.

Angled Vs Vertical Bar Path

The best part of a Smith with a vertical bar path is that there is no wrong way to face it. If you want to face out or in to see the mirror, the movement is precisely the same. However, many prefer to face out because it is helpful to re-rack using wrist flexion rather than wrist extension. The vertical bar path is best suited for exercises with a vertical direction when also done with free weights. Some examples include squats, shrugs, lunges, and standing calf raises.

The angled Smith machine is becoming the standard because it better simulates the natural bar path of pressing movements like the chest press. At the bottom position of the chest press, the bar is around mid-chest height but finishes directly above the shoulders. Using the angled Smith machine allows you to do this, while a vertical path would not allow this type of movement. If you wish to do an exercise with a vertical bar path on an angled Smith machine, you can negate the incline by leaning on the bar, so your body angle mimics the bar angle. So to do a squat, you would face outward and lean back onto the bar. However, in the end, it depends on what is comfortable for you and which muscles you want to emphasize. To be safe, try an exercise before adding any additional weight to ensure the bar path is comfortable.

So is one better?

It really depends on what you want to do. The angled Smith machine is more versatile because you can do exercises with straight or angled bar paths. However, the vertical path is acceptable if you use the Smith strictly for leg exercises or shrugs. If you would like some help using the Smith machine, ask any fitness attendant!

 

Want tailored advice from a certified personal trainer? Stop by the Active Living Centre before Feb. 9th to save on training and nutrition services. Learn more at uofmactiveliving.ca