The Smith machine bench press is a stable variation of the traditional bench press, using a barbell fixed on steel rails. It effectively targets the chest, deltoids, and triceps, making it suitable for both beginners and experienced lifters. With reduced stabilizer muscle involvement, it allows for heavier lifting and safer workouts.

Smith machine squats offer stability and controlled movement, ideal for beginners and injury recovery. Barbell squats, however, engage more stabilizer muscles and allow a natural range of motion, boosting muscle growth. Discover which squat variation fits your goals and why both are essential for a balanced workout.