Smith machine offers feel of free weights, safety of a spotter

"A little help here ... anybody," I muttered with a loaded bar on my chest that I thought I could lift but really couldn't.

I've worked out without a spotter only a few times, and getting stuck under weight is part of the risk. Had I used the Smith machine on those days I was lifting solo, I wouldn't have worried because the machine is the spotter.

People see the Smith machine in the gym, but many don't know its name. It uses a bar attached to vertical rails. You load the desired weight plates on each side of the bar. With the proper adjustments, you can rack the weight from any position and stop the bar at the appropriate point in an exercise. Using the Smith machine, you can lift safely when there isn't a spotter around and avoid the embarrassment of getting caught under a heavy barbell. You can easily rack the weight without having to return the entire barbell to the starting position. It has the feel of free weights with the safety of a spotter.

Those who have not used the Smith machine may find it intimidating, but it doesn't have to be. And although this piece of equipment can allow you to perform exercises such as bench presses and leg squats without a spotter, it also is effective in working other muscles without adding any weight plates at all. Your own body weight has all the resistance you need for the exercises I feature in today's column. After reading this article you'll be able to walk right over and use the machine without hesitation.

Today I'll focus on using the Smith machine for pushups and row progressions. These exercises don't require any weight other than your own. So the first thing you do is take off all the plates the last person left on the bar.

The Smith machine is good for developing solid pushups and rows, which are a good measure of upper body strength. The pushups specifically work the chest and triceps. The rows build the lats, biceps and trapezius muscles.

Sometimes it can be difficult to start out doing traditional pushups. The wrists may hurt from all the pressure, and then the lower back may tire after a few minutes. Starting with the "girl pushups" where you keep your knees on the floor can be too easy and may not provide enough of a progression to build up to a standard pushup.

The benefits of using the Smith machine for pushups and rows is that you can start off doing them with perfect form. Also, by using a bar to do pushups, the wrists don't have to be bent as they would doing pushups on the floor. Doing these two exercises requires the body to be in plank (straight) position. Planks are great core exercises, and you will condition your body to be able to do them as you progress the pushup and row. 

I recommend doing pushups and rows on the Smith machine for those who find traditional pushups painful, uncomfortable or just too difficult. Most people do very well at the rows on their first attempt. The row movement feels natural, and grip isn't much of an issue. 

If you've ever taken a pilates or yoga class, you know they do pushups and planks. Some people just do the modified version to make it through the class. Using the Smith machine to practice your pushups will help you get the most out of the class.

I have seen good results using the Smith machine to train the body to do pushups and rows. Most people enjoy progressing to the next level and find they do it faster than practicing traditional pushups until they finally accomplish one. 

These exercises have natural progressions. Be sure to learn each progression of these exercises before going to the next level. Starting off at the hardest position can be difficult and is not advised.

Chris Huth is a Las Vegas trainer. You can contact him at 702trainer@gmail.com. Before beginning any exercise program, consult your physician.