With a Smith machine, you can train every major muscle group - chest, back, legs, shoulders and arms. The guided movement of the Smith machine makes training safer, especially when you train alone.
The 15 best exercises are: Smith machine squat, bench press, Romanian deadlift, hip thrust, lunges, lat pulldown, cable row, overhead press, face pulls, biceps curls, triceps pushdowns, calf raises, Pallof press, cable crunches and Jammer Arm presses. With ATLETICA multi-gyms (KSK, SWAT, SEK), you can do all of these exercises in a single footprint.
Why guided training?
The Smith machine has some key advantages over free weights:
- Safety without a spotter: The adjustable safety catches stop the bar if you miss a rep.
- Precise muscle targeting: The fixed bar path reduces the demand on your stabilizers, so your prime movers can handle more load - ideal for hypertrophy and rehab.
- Lower barrier to entry: Beginners can learn squat and deadlift mechanics without having to master the complex balance of free weights.
- Controlled tempo: Eccentric overload and paused reps are easier because balance is taken out of the equation.
ATLETICA multi-gyms combine a linear ball-bearing Smith machine with a dual cable machine - so you can train both guided and with free weights.
The 15 best exercises
Chest
1. Smith machine bench press
The classic chest exercise. The guided movement improves stability and lets beginners focus on producing force instead of balancing the bar.
How to: Position the bench so the bar lands at mid-chest height. Lower the bar under control until it lightly touches your chest, then press it back up.
2. Smith machine incline bench press
Works your upper chest. Set the bench to 30–45 degrees.
How to: Same as the flat bench press, just at an incline.
3. Cable flys (cable machine)
ATLETICA multi-gyms feature a dual cable machine that lets you do flys from different angles.
How to: Grab both handles and bring your arms together in a wide arc in front of your chest.
Back
4. Lat pulldown (cable machine)
The lat pulldown is one of the best exercises for a wider back. It works your lats, biceps and rhomboids.
How to: Use a wide overhand grip, pull the bar to your upper chest and drive your elbows down.
5. Cable row (cable machine)
Works your mid-back. The ATLETICA SWAT has a footplate for rows for maximum stability.
How to: Sit with your knees slightly bent, pull the handle to your stomach and squeeze your shoulder blades together.
6. Smith machine bent-over row
The guided version of the barbell row. Works your entire back.
How to: Hinge your upper body forward and pull the bar to your stomach.
7. Pull-ups on the multi-grip bar
ATLETICA models come with a multi-grip pull-up bar with several grip positions.
How to: Depending on grip width and type, you'll emphasize different areas of your back.
Legs
8. Smith machine squat
The Smith machine squat works for beginners, bodybuilders and people in rehab - it adds stability and lets you focus on your form.
How to: Bar on your shoulders, feet shoulder-width apart, lower under control until your thighs are parallel to the floor.
9. Smith machine Romanian deadlift (RDL)
Works your hamstrings and glutes. The guided movement makes the technique easier.
How to: Start with the bar at mid-thigh height, push your hips back and keep the bar close to your body.
10. Smith machine hip thrust
One of the most effective exercises for your glutes.
How to: Shoulders on a bench, bar over your hips, drive your hips up and squeeze your glutes.
11. Smith machine lunges
Trains one leg at a time and improves your balance.
How to: Step forward, lower your back knee toward the floor, then push back up.
12. Leg press (optional)
ATLETICA multi-gyms are compatible with an optional leg press attachment - turning the Smith machine into a vertical leg press.
Shoulders
13. Smith machine overhead press
Works your shoulders and triceps.
How to: Start with the bar at shoulder height and press it overhead until your arms are almost fully extended.
14. Face pulls (cable machine)
One of the most important exercises for shoulder health. Works your rear delts and rotator cuff.
How to: Set the rope at eye level, pull it toward your face and flare your elbows out.
Arms
15. Biceps curls & triceps pushdowns (cable machine)
The dual cable machine on ATLETICA models lets you do both exercises.
How to: Do curls with the curl bar and pushdowns with the triceps rope.
Core
16. Pallof press (cable machine)
An anti-rotation exercise for your deep core muscles.
How to: Stand sideways to the cable machine and press the handle forward without letting your upper body rotate.
17. Cable crunches
Works your abs with progressive resistance.
How to: Kneel in front of the cable machine, hold the rope by your head and crunch down.
ATLETICA add-ons
18. Jammer Arms
ATLETICA Jammer Arms expand your training with functional pressing and pulling movements along a variable path. They're available for all R5 and R8 racks as well as for the multi-gyms.
Exercises: chest press, overhead press, rows, lunges.
19. B2 Fullbody weight bench
The B2 Fullbody is a modular, expandable weight bench with a leg extension/leg curl attachment (B2 LegMaster) and a preacher curl attachment (B2 ArmMaster) - 400 kg weight capacity, 2.5 mm steel.
Sample training plan for beginners
| Day | Exercises | Sets × reps |
|---|---|---|
| A | Smith machine squat, bench press, lat pulldown | 3 × 8–10 |
| B | Romanian deadlift, cable row, overhead press | 3 × 8–10 |
| C | Hip thrust, face pulls, biceps curls, triceps pushdowns | 3 × 10–12 |
3 sessions per week, 30–45 minutes each.
Frequently asked questions
Which exercises can I do on a Smith machine?
A Smith machine lets you do all the fundamental lifts: squats, bench press, overhead press, rows, deadlifts and lunges. The built-in cable machine adds lat pulldowns, cable rows, flys and triceps pushdowns.
Can I train my whole body on a Smith machine?
Yes - an all-in-one Smith machine lets you do a complete full-body workout. It combines compound lifts and isolation exercises in one system.
Is a Smith machine good for beginners?
Yes, it's actually a great fit. The guided movement gives you more control and safety, since you can rack the bar at any point.
What's the difference between a Smith machine and a power rack?
A Smith machine works with a guided barbell, while a power rack is designed for free-weight training. The Smith machine offers more safety, the power rack more freedom of movement.
Which ATLETICA multi-gym is right for me?
- KSK Smith Machine: 2 × 90 kg weight stacks, counterbalanced Smith machine - ideal for beginners and rehab.
- SWAT Smith Machine: 3-in-1 system (power rack + Smith machine + dual cable machine) - maximum training performance.
- SEK Smith Machine: Plate-loaded - ideal if you already own weight plates.
Which accessories are worth it?
For complete training, we recommend Jammer Arms (functional training), a leg press (heavy leg training) and the B2 Fullbody weight bench (modular and expandable).
Bottom line: One machine, 15+ exercises
ATLETICA multi-gyms are more than just a Smith machine - they're a complete home gym in one machine. By combining a guided Smith machine, a dual cable machine and optional add-ons like Jammer Arms and a leg press, you cover every muscle group.
The three key takeaways:
- Guided training isn't a compromise. The Smith machine lets you do safe, progressive strength training without a spotter - ideal for beginners and advanced lifters alike.
- 15+ exercises in one footprint. With the built-in cable machine and optional add-ons, you replace several separate machines.
- Modular and expandable. Start with a base model and upgrade later with Jammer Arms, a leg press or the B2 weight bench.
Next step: Book a free 1-on-1 consultation with an ATLETICA expert to find the right configuration for your space and your training goal.
