[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-smith-machine-multi-press":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":67,"createdAt":253,"updatedAt":254},"4d810101-ea67-50ae-be3e-0d9779471fdc","Smith Machine (Multi-Press)","smith-machine-multi-press","A versatile machine with a barbell fixed to vertical rails, providing built-in stability and safety catches.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fsmith-machine-multi-press\u002Fimages\u002Fsmith-machine-multi-press_1.webp",[8],null,false,[13,19,25,31,37,43,49,55,61],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"486810a7-2527-5a1d-99e9-006b3c11c0ae","chest","Chest",10,"routine.filters.chest",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"f419ce35-70f4-5c23-8ca1-b70dc1f6037a","calves","Calves",80,"routine.filters.calves",{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",[68,87,104,121,138,153,169,187,205,220,237],{"id":69,"slug":70,"imageUrl":71,"name":72,"description":73,"popularity":47,"aliases":74,"localeName":10,"isCompound":75,"loggingTypes":76,"createdByUserId":10,"isFavorited":11,"primaryCategory":78,"categories":79,"videos":83,"lastSessionSets":84,"createdAt":85,"updatedAt":86},"8a99025f-65d2-53a0-9efd-c5e619c01827","smith-machine-flat-bench-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-flat-bench-press\u002Fimages\u002Fsmith-machine-flat-bench-press_1.webp","Smith Machine Flat Bench Press","Centre a flat bench beneath the Smith bar so the bar reaches the mid-chest without forcing the shoulders. Set the safety stops just below the intended bottom position, lie with feet planted and shoulder blades set, and take an even closed grip. Unhook the bar, lower it under control with wrists over forearms, then press along the rails to straight arms without bouncing. The Smith press trains the pectorals, triceps, and anterior deltoids while the fixed path reduces balance requirements; it does not remove all stabilization or guarantee better muscular focus. Test the bench position with an empty bar, use safeties and a spotter, and never rely only on rotating hooks.","multipress",true,[77],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[80,81,82],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.507+00:00","2026-08-07T11:03:37.850+00:00",{"id":88,"slug":89,"imageUrl":90,"name":91,"description":92,"popularity":93,"aliases":74,"localeName":10,"isCompound":75,"loggingTypes":94,"createdByUserId":10,"isFavorited":11,"primaryCategory":95,"categories":96,"videos":100,"lastSessionSets":101,"createdAt":102,"updatedAt":103},"76b0b7dd-addc-5a2a-9755-9c41892feaad","smith-machine-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-squat\u002Fimages\u002Fsmith-machine-squat_1.webp","Smith Machine Squat","Position the Smith bar across the upper back and set safety stops for the planned depth. Choose a foot position that lets the fixed or slightly angled rail path match your hips, knees, and ankles. Unhook the bar, brace, bend the hips and knees, and descend while keeping the feet grounded and knees tracking with the toes. Drive through the floor to stand without forceful lockout, then re-rack deliberately. The Smith squat trains the quadriceps and glutes with hamstring and trunk assistance; the rails reduce balance demands but foot placement changes joint loading. Test the path unloaded, use stops, and do not assume the machine makes a poorly aligned squat safe.",72,[77],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[97,98,99],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:06.521+00:00","2026-08-07T11:03:37.858+00:00",{"id":105,"slug":106,"imageUrl":107,"name":108,"description":109,"popularity":110,"aliases":74,"localeName":10,"isCompound":75,"loggingTypes":111,"createdByUserId":10,"isFavorited":11,"primaryCategory":112,"categories":113,"videos":117,"lastSessionSets":118,"createdAt":119,"updatedAt":120},"18bed7e5-8eb1-5dfa-9812-feea7db5773f","smith-machine-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-lunge\u002Fimages\u002Fsmith-machine-lunge_1.webp","Smith Machine Lunge","Set the Smith bar across the upper back and place the safety stops below your controlled bottom position. Take a split stance or step into it, choosing foot positions that work with the rail path. Keep the front foot planted, pelvis square, and trunk braced as both knees bend and the rear knee lowers. Press mainly through the front foot to rise, then re-rack deliberately. The guided bar reduces balance demand while the quadriceps and glutes perform most of the work, with hamstrings and the rear leg assisting; it does not remove joint-loading risk. Test the setup unloaded, use stops, and avoid changing stance while trapped under a heavy bar.",33,[77],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[114,115,116],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:06.531+00:00","2026-08-07T11:03:37.869+00:00",{"id":122,"slug":123,"imageUrl":124,"name":125,"description":126,"popularity":127,"aliases":128,"localeName":10,"isCompound":75,"loggingTypes":129,"createdByUserId":10,"isFavorited":11,"primaryCategory":130,"categories":131,"videos":134,"lastSessionSets":135,"createdAt":136,"updatedAt":137},"fecceda9-6f19-548b-886d-ad7a514247b1","smith-machine-shoulder-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-shoulder-press\u002Fimages\u002Fsmith-machine-shoulder-press_1.webp","Smith Machine Shoulder Press","Place a bench or standing position so the Smith bar can travel overhead without forcing the head, shoulders, or lower back around the rails. Set safety stops, grip slightly wider than the shoulders, brace, and unhook the bar. Lower to a comfortable height near the upper chest, then press to straight arms while keeping wrists stacked and ribs controlled. The fixed path reduces balance demands while the deltoids and triceps produce the press, but it does not provide “full stability” or mean a heavier load is appropriate. Test alignment with an empty bar, use a supported bench when intended, and stop if the rail path causes shoulder pinching or excessive back extension.",32,"multipress overhead",[77],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[132,133],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.541+00:00","2026-08-07T11:03:37.882+00:00",{"id":139,"slug":140,"imageUrl":141,"name":142,"description":143,"popularity":144,"aliases":74,"localeName":10,"isCompound":11,"loggingTypes":145,"createdByUserId":10,"isFavorited":11,"primaryCategory":146,"categories":147,"videos":149,"lastSessionSets":150,"createdAt":151,"updatedAt":152},"279588de-7f6e-5d48-9c04-efbc1cb9bbec","smith-machine-calf-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-calf-raise\u002Fimages\u002Fsmith-machine-calf-raise_1.webp","Smith Machine Calf Raise","Place a secure calf block beneath the Smith bar, set the safeties, and position the bar across the upper back with the balls of the feet on the block and heels free. Unhook, hold the rails or bar steadily, and lower the heels through a comfortable range with knees straight but not forcefully locked. Press through the forefeet to raise the heels without rolling the ankles, pause, and descend slowly. The exercise loads the gastrocnemius, soleus, and foot muscles while the rails guide the bar. Use a non-slip block that cannot tip, distribute pressure across the forefoot, and re-rack before stepping off; do not bounce under heavy load.",31,[77],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[148],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:06.549+00:00","2026-08-07T11:03:37.893+00:00",{"id":154,"slug":155,"imageUrl":156,"name":157,"description":158,"popularity":127,"aliases":159,"localeName":10,"isCompound":75,"loggingTypes":160,"createdByUserId":10,"isFavorited":11,"primaryCategory":161,"categories":162,"videos":165,"lastSessionSets":166,"createdAt":167,"updatedAt":168},"8d05f3d4-37fc-5c0e-9e43-cfd78911b6b4","smith-machine-hip-thrust","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-hip-thrust\u002Fimages\u002Fsmith-machine-hip-thrust_1.webp","Smith Machine Hip Thrust","Place a stable bench perpendicular to the Smith path and position the padded bar across the hip crease. Set the safeties, plant the feet, support the upper back on the bench, and begin with hips lowered. Brace, drive through the feet, and extend the hips until the pelvis, trunk, and thighs align without overextending the lower back. Pause, then lower under control along the rails. The Smith hip thrust trains the gluteus maximus with hamstring and adductor assistance; the guided bar simplifies balance but does not isolate the glutes. Verify that the bench cannot slide, use a thick pad, test foot placement unloaded, and re-hook the bar securely after the set.","multipress glute",[77],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[163,164],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:06.557+00:00","2026-08-07T11:03:37.902+00:00",{"id":170,"slug":171,"imageUrl":172,"name":173,"description":174,"popularity":175,"aliases":176,"localeName":10,"isCompound":75,"loggingTypes":177,"createdByUserId":10,"isFavorited":11,"primaryCategory":178,"categories":179,"videos":183,"lastSessionSets":184,"createdAt":185,"updatedAt":186},"d193188e-6a64-54cb-8e4e-67cdce8ca3f2","smith-machine-incline-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-incline-press\u002Fimages\u002Fsmith-machine-incline-press_1.webp","Smith Machine Incline Press","Centre an incline bench beneath the Smith bar at a modest angle and set the safety stops below the planned bottom position. Lie with feet planted and shoulder blades set, take an even grip, and test where the bar meets the upper-to-mid chest. Unhook it, lower with wrists stacked over forearms, and press along the rails to straight arms without bouncing or losing bench contact. The Smith incline press trains the pectorals, anterior deltoids, and triceps while reducing balance demands; it does not isolate the upper chest or make overload automatically safe. Confirm alignment with an empty bar, use a spotter and safeties, and choose a depth that remains comfortable for the shoulders.",68,"multipress upper chest",[77],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[180,181,182],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.565+00:00","2026-08-07T11:03:37.911+00:00",{"id":188,"slug":189,"imageUrl":190,"name":191,"description":192,"popularity":193,"aliases":194,"localeName":10,"isCompound":75,"loggingTypes":195,"createdByUserId":10,"isFavorited":11,"primaryCategory":196,"categories":197,"videos":201,"lastSessionSets":202,"createdAt":203,"updatedAt":204},"3ba52ade-0384-508e-8a3e-f5c0811f8b75","smith-machine-romanian-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-romanian-deadlift\u002Fimages\u002Fsmith-machine-romanian-deadlift_1.webp","Smith Machine Romanian Deadlift","Set the Smith bar around mid-thigh, stand close enough for it to travel along the legs, and set the safety stops. Unhook the bar, soften the knees, brace, and push the hips backward while keeping the spine neutral. Lower until the hamstrings limit the hinge or the pelvis begins to tuck, then drive the hips forward to stand without leaning back. The Smith Romanian deadlift trains the hamstrings and glutes with the spinal extensors stabilizing; the guided path reduces balance demands but does not isolate the hamstrings or remove back loading. Test foot position unloaded, keep the bar close, and never chase depth by rounding.",34,"multipress rdl",[77],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[198,199,200],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:06.573+00:00","2026-08-07T11:03:37.921+00:00",{"id":206,"slug":207,"imageUrl":208,"name":209,"description":210,"popularity":29,"aliases":74,"localeName":10,"isCompound":75,"loggingTypes":211,"createdByUserId":10,"isFavorited":11,"primaryCategory":212,"categories":213,"videos":216,"lastSessionSets":217,"createdAt":218,"updatedAt":219},"6ed5670a-c016-5034-bd55-3aa5ba05eddd","smith-machine-bent-over-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-bent-over-row\u002Fimages\u002Fsmith-machine-bent-over-row_1.webp","Smith Machine Bent-Over Row","Set the Smith bar below knee height with safeties in place. Take an even grip, hinge until the torso reaches a stable angle, and brace with a neutral spine. Unhook the bar and row it toward the upper abdomen or waist by driving the elbows back, then lower to straight arms without losing the hip position. The bent-over Smith row trains the latissimus, rhomboids, trapezius, posterior deltoids, biceps, and forearms while the spinal extensors hold the hinge. Rails constrain the bar path but do not remove balance or lower-back demands. Test stance and torso position unloaded, avoid jerking, and choose a load you can re-hook securely.",[77],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[214,215],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:06.580+00:00","2026-08-07T11:03:37.932+00:00",{"id":221,"slug":222,"imageUrl":223,"name":224,"description":225,"popularity":110,"aliases":226,"localeName":10,"isCompound":75,"loggingTypes":227,"createdByUserId":10,"isFavorited":11,"primaryCategory":228,"categories":229,"videos":233,"lastSessionSets":234,"createdAt":235,"updatedAt":236},"dab36d9c-3713-5653-b2a7-427ff6fdf7a6","smith-machine-split-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-split-squat\u002Fimages\u002Fsmith-machine-split-squat_1.webp","Smith Machine Split Squat","Place a stable bench behind the Smith bar, set the safeties, and position the bar across the upper back. Put the rear foot on the bench and front foot where the rail path allows a balanced descent. Keep the pelvis square, front foot planted, and trunk braced as the front hip and knee bend and the rear knee lowers. Drive through the front leg to rise, then re-hook deliberately. The Smith rear-foot-elevated split squat trains the front-leg quadriceps and glutes with reduced balance demand, but heavy loading is not automatically appropriate. Test bench and foot position unloaded, ensure the bench cannot slide, use stops, and avoid repositioning beneath the loaded bar.","multipress bulgarian unilateral",[77],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[230,231,232],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:06.588+00:00","2026-08-07T11:03:37.941+00:00",{"id":238,"slug":239,"imageUrl":240,"name":241,"description":242,"popularity":29,"aliases":243,"localeName":10,"isCompound":75,"loggingTypes":244,"createdByUserId":10,"isFavorited":11,"primaryCategory":245,"categories":246,"videos":249,"lastSessionSets":250,"createdAt":251,"updatedAt":252},"b15f75ce-99f7-5142-a3e4-cfd4b4257f2a","smith-machine-upright-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsmith-machine-upright-row\u002Fimages\u002Fsmith-machine-upright-row_1.webp","Smith Machine Upright Row","Set the Smith bar around mid-thigh and take an overhand grip at a comfortable width. Stand tall, brace, and pull the bar upward by bending the elbows and raising the upper arms only to the height your shoulders tolerate. Keep wrists aligned and bar close, then lower slowly without shrugging or bouncing. The upright row trains the lateral deltoids and upper trapezius with assistance from the elbow flexors, but the fixed rail does not “lock in” universally safe form. A chin-height pull is unnecessary if it causes pinching. Use a moderate grip and light load, stop around lower-chest height when appropriate, and choose lateral raises or high pulls if the movement remains uncomfortable.","multipress highpull",[77],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[247,248],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:06.596+00:00","2026-08-07T11:03:37.951+00:00","2026-05-09T00:28:07.546+00:00","2026-06-05T00:31:50.207+00:00"]