@@yasashii89 he answered the question though? he said it in a long winded way but it boils down to "it can be useful if you mix it in with free weights"
For anyone wondering a Smith Machine is essentially a barbell on a fixed plane. Meaning usually it only goes straight up and down, that means you dont have to use stabilizer muscles or try and balance, you can just load up the weight and fully isolate the muscle. A great tool to combine with compound lifts
@96hatt the muscle that needs to be worked with a specific movement is the one you can focus on because you don't need to worry about engaging other muscles for balance or stability. for example, you can focus entirely on the chest with bench press without having to worry about balancing/stabilizing the bar with other muscles.
“What I love about the Smith machine is you’ll see me squat on the Smith machine, you’ll see me bench on the Smith machine..” he doesn’t even answer his own question.
@@Censton The bar had dropped to your chest, you roll your chest right and dump the wts. Now you have a little over half the wt. The roll you chest left. Now you have just the bar to lift.
When I want lift heavy weight, and I don't have any spotter around probably I'll take the Smith machine just to feel secure lifting heavy weights. Bench incline press above all.
as I’ve told those before, the secret is that everything works, you just have to maintain proper form and understands the basic principles of exercising to utilize the potential of each exercise to build muscle.
The biggest benefit is the "safety pin"! Once the safety pin is in place, you don't even need a spotter and you feel more confident to put even more plates / weight without the fear of being squashed by the bar if you fail.
As a dyspraxic discovering the smith machine opened up fitness for me. We aren’t the most coordinated people in the world but gosh! It really helps! Especially with chest exercises
I love to use it to load up weight without a partner. If you get into trouble you just rack it. On a regular bench with no partner I’m not going above and beyond pushing my limits.
@Thomas I’ve always been able to lock on the smith. Plus it has a safety plunger that you can set for height. The regular bench lets you dump one side and the other side becomes a trebuchet.
Smith machine is all about safety. There's nothing wrong with being careful and wanting to workout without getting injured. You can even push yourself harder on machines than free weights too.
Wise words, rule number 1 should be no injuries, controlled machines like the smith tend to ignore stabilizer muscles, but they help as you learn form or go heavier for hypertrophy. This is a man who will be training his physique into his 80s. Listen to him.
It gives me confidence because I have a permanent partially dislocated shoulder and when I max out reps or weight it can give out. The smith machine makes it so I can push to the limits and if it gives out I just lock it up wherever it is.
I'm 45. In my life I've seen so many bad things become good things, and good things become bad things. Ive come to realize that most things are still better than no things. Do something. Dont get hurt. You may not look like this guy or that guy, but you'll look and feel good for you.
They’re also helpful for those recovering from an injury. They have the extra stability and additional safety features. It gives the person the peace of mind while working out and a lil boost confidence
I used to be really down on the smith machine but if you just push the intensity they’re fine. Most people I see complain about them look like shit but saw some jacked guy complain about them so they think that’s the correct answer. Intensity is key no matter what equipment you’re using!
they’re really good for beginners i feel like, i’ve just started going the past 2 months and that’s all i really use for squats because free weights kind of scare me and i don’t have anyone to spot me, and i just want to try and work on my form and the bar going directly vertical in a straight line really helps
Love smith machine when focusing on angles like hitting the upper chest. You can really mess around with it, once you get the sweet spot, it’s always going to be right for the next sets. It definitely help develop my upper chest since I was able isolate it even bette
Thank you so much Sir. Your these shorts have been invaluable resources for me to execute my workout more effectively. For the last few months, I have been seeing some gains that I didn't see for years cause I was doing everything wrong.
Wow such a direct and to the point answer to the question how does it compare to free weights. I learned so much and am glad I know this information now -_-
I use the Smith machine sometimes depending what I'm doing for example, I prefer doing decline bench press close grip bench press, shoulder presses and shrugs on Smith machine.
Love when bodybuilders reinforce that using a machine that helps you control your movements doesn’t make you anything less than. I’ve heard (rarely. Maybe 1-2 times) people “joking” on someone else because they’re not free handing the barbell “like a man would”.
Thank you for mentioning the angles of the smith machine. I see alot of people neglect this concept and work against the machine when doing some exercises
Wish Jay would become a preacher. How cool would that be. Hearing Mr Olympia preaching about Nephelim giants, and how they became that way. And why they are returning in the form of UFOs.
I have always loved the Smith Machine my personal favorite. Why? Because you dont need a spotter so you can progress more efficient. I love doing squats, incline and my ultimate favorite excercise decline bench pressing. Its just a drag having to move the benches towards the machine, but that machine is worth every penny.
@@azyle2104 well I use to squat 300lb on smith my spotter’s don’t last never reliably is not a strong point in the gym trained mostly on my own fact is the smith is a good thing to have after 20 year’s training on and off . Even great for traps .
Dumbbells are my favorite too but when you set the smith up in the perfect position it feels incredible. Like I said I prefer dumbbells though as they really give me the best pump
I've heard the smith machine is bad for squats and benching because it forces your body to move along a strict path, causing straining and stress on joints
I used to do Incline bench press on a smith machine and it would cause my shoulders to hurt. After I switched to normal Incline with a barbell this no longer happens since I can use proper range of motion, I'm able to use more weight as well
Yeah I just switched to dumbbells for better range of motion on all my chest pressing. I've seen a HUGE difference. Now I just use the smith once in a while to ego lift when I see 3 or 4 big guys gathered around it and I want a challenge. I lift for aesthetics so every now and then I like to see if I still have raw strength. 👍🏽
Squats are fine, it can be good to get greater rom due to a lack of instability, almost like a hack squat. oh press should be ok but definitely not for chest pressing or deadlifts
Smart answer as he didn’t answer the question leaving people in the comments to infer what he meant. This resulted in people assuming he was agreeing with their view…on both sides of the debate.
Last week did front squats on the smith, but the bar lacked a full attachment to the wrack, purposefully, and the bar was wobbly, even under control, shit was wonderfully terrifying.
One exercise i truly miss was smith machine hack squats ,almost at the end of leg work out ,you can literally sit on your caves and get such a deep stretch since everything is full of blood and warm ,even 135 for reps feels amazing
@@chilldoc9638 because it can be pretty in-depth but here's my take. When you're new you have to learn about your body, how it works, limitations, flexibility, weaknesses, personal recovery time, preexisting injuries etc. Some lifts like squats, you may have to perform a little different than others based on your bone structure. If you have a long/short torso, long/short femur (upper leg bone) compared to your tibia. Depending on what these ratios are you may be forced to bend more at the hips or have limited depth or great depth just based on your structure. Short arms? Probably be great at benching because you don't have to move the weight as far. Long arms? Probably be great at deadlifting because the weight doesn't have to move as far. You don't study or worry about it, just go learn and lift but just be aware of it. Using a smith machine you really need to know how to set up under the bar or set your bench up just right and it usually takes several adjustments before getting it right. So if you don't really know how to set up in the first place or use proper form on a regular lift you won't know you're doing anything wrong until something starts hurting. Knees, shoulder, elbow, etc. You need to learn the correct form then learn what works for you then tweek, and I mean tweek the form as you go, what feels comfortable and doesn't give your joints issues. The next thing is bar path. Some lifts, like the bench press done properly, don't have a straight up and down bar path. At the top, the bar is inline with your shoulders and at the bottom it is around the bottom of the chest just due to the way our arms work. The smith machine forces you on it's path and even though they have an angle to the path and there is a way to do it right, if your lifting incorrectly and setting up for the wrong path, for example the bench press, and at the bottom you're too high on the chest it forces your elbows to flare out to much which grinds away at your shoulder and a lot of times you won't even notice until it's a problem. The other issue is the smith machine takes away any need to stabilize the weight so all you have to do is push. Let's take the squat again as an example. In a free weight squat you have to keep from falling over forward, backwards, letting the bar fall to one side or the other by having your whole body tight, balanced and maintain this balance through out the lift. Sounds stupid just balancing the weight but it matters. On the smith machine you just have to stay tight enough for your body not to fold and push. Basically isolating the target muscle to a higher degree which is good for advanced lifters because they need to target specific muscles to refine their physique or bring up weak areas but as a beginner you need to work all the muscles that stabilize the weight and that's half the magic to the gains you see in the beginning doing full body compound lifts. Deadlift, Squat, Pullups, Standing Overhead Barbell Press, Bent Over Barbell Row, Dips, Flat Barbell Bench Press, Chin Ups. That's all you need for at least a year. No biceps, no triceps, I promise your arms won't be little after a healthy dose of Pullups, Rows and Pressing. Do calves if you must but after several years you can use the smith machine as a tool, maybe break through a plateau because you can lift more because you don't have to stabilize. Maybe you're working out alone and need it for safety. Calf raises are great if your gym doesn't have a specific machine for it or you just like it better. I like to do heavy behind the neck presses on the smith because I don't have to stabilize and can go heavy and really too much to list but if has it's place, just not in the beginning on lifts it is beneficial to stabilize and don't make it a staple of your workout.
Smith machine presses are good once in awhile for variety, but in my opinion people should stick with dumbells and probably Hammer Strength presses as a secondary pressing movement over Smith machine presses. The main problem I encounter with it is getting the shoulders aligned just right (to maximize tension on the pecs rather than the shoulder joints), which is why I recommend doing at least 2 warm up sets before going heavy (even if you're well into your chest workout already) to give you the opportunity to adjust where to align your shoulders under the bar. Once you've found that sweet spot, THEN go ahead and go relatively heavy (minimum 8 reps; I wouldn't recommend going for low rep sets or singles or doubles; too much chance for injury). When doing Smith presses, I like to close my eyes and just mentally focus on feeling the muscle expand and contract until I get to failure (picture when Flex Wheeler used to train; he often would have his eyes closed). Good luck everyone.
This guy has potential to be a great bodybuilder
Wonder how many repetitions he would do
probably 11
He has been Mr Olympia severally he retired
@@edwardkwasi6347 the original comment is sarcasm.
@@shraddhajindal1875No shit 😆👍🏻
That’s all I got at planet fitness 😂 so glad it got the endorsement from Jay
Lol for real! Those grandmas and grandpas love them too!
Smith machine is not as hard on my joints. Also, dumbbells are good as well.
U might need a new gym if that's all they got
If Jay Cutler walked into a Planet Fitness the lunk alarm would just explode.
@@cwalenta656 yeah planet fitness is not for serious lifters tbh
How beneficial is the smith machine?
Jay: “I use it sometimes”
Yeah he didn't even touch on the question lol
😂😂😂
😄
HHHHHmjHHHH
Lol
Will ferrell got jacked damn🤣
I love seeing someone who isn't slandering the Smith machine.
Jay should become a politician.
He could but why.
@@cydra_infinity1423 Because he avoids answering the question.
@@yasashii89 he answered the question though? he said it in a long winded way but it boils down to "it can be useful if you mix it in with free weights"
@@yimpyoi9808 He never made a comparison. The title is completely irrelevant
@@yasashii89 😂😂
I love it because I don’t need someone to spot me. I workout alone. I love the safety feature when squatting.
You could also use safeties on the squat rack if your gym has them.
Absolutely
Spotter arms are useful if you’re ever doing free weights
Jay: Asks himself a question.
Jay: Never gives answer.
For anyone wondering a Smith Machine is essentially a barbell on a fixed plane. Meaning usually it only goes straight up and down, that means you dont have to use stabilizer muscles or try and balance, you can just load up the weight and fully isolate the muscle. A great tool to combine with compound lifts
@96hatt no, just not stabilizes
@96hatt the muscle that needs to be worked with a specific movement is the one you can focus on because you don't need to worry about engaging other muscles for balance or stability. for example, you can focus entirely on the chest with bench press without having to worry about balancing/stabilizing the bar with other muscles.
@96hatt completely missed the comment
@96hatt the main comment
@96hatt this is the dude that benches 500 but can't pronounce creatine. i found him. Just keep liftin bro we prouda you
Question is, then proceeds to not answer the question.
He said it was good and that works for me
If you don't have a spotter and train solo , a Smith machine is the way too go..
“What I love about the Smith machine is you’ll see me squat on the Smith machine, you’ll see me bench on the Smith machine..” he doesn’t even answer his own question.
I love Smith machines. Great way to lift heavy solo
If you workout alone and want to go to failure, use the smiths machine sometimes. You're not going to get stronger if you hurt yourself
Free barbell bench press and get stuck roll right and dump the weights, then roll left and dump them.
@@donaldkasper8346 i definetely left this much strength to do all that shit
@@Censton The bar had dropped to your chest, you roll your chest right and dump the wts. Now you have a little over half the wt. The roll you chest left. Now you have just the bar to lift.
@@Censton Today, almost felt I could go try 185lb bench again and make it this time.
@@donaldkasper8346 well thats good but i think u all should do incline bench press...Its said to have better upper chest growth in many studies
When I want lift heavy weight, and I don't have any spotter around probably I'll take the Smith machine just to feel secure lifting heavy weights. Bench incline press above all.
incline press ruins posture
as I’ve told those before, the secret is that everything works, you just have to maintain proper form and understands the basic principles of exercising to utilize the potential of each exercise to build muscle.
Absolutely agree, first time i used smith machine for incline bench and I've fallen in love
The biggest benefit is the "safety pin"!
Once the safety pin is in place, you don't even need a spotter and you feel more confident to put even more plates / weight without the fear of being squashed by the bar if you fail.
Safeties do the same thing on a regular rack
Incline Smith bench press is 🔥 the angled ones not so much though lol
jay is the gym politician
Incline bench press on a smith is unreal
I struggle to do 100kg on incline bench but can do 120kg on incline smith, are they the same ? What’s the difference ?
@@rFuzzyBearX No incline smith machine makes weight lighter and easier because u dont have to
stabilize
@@rFuzzyBearXthan Smith machine can be more beneficial for hypertropy because you can load it more. it has its place in bodybuilding for sure
I like them for shoulder presses, great to isolate
Everyone getting into smith machine's defense after Jeff's video this week.
As a dyspraxic discovering the smith machine opened up fitness for me. We aren’t the most coordinated people in the world but gosh! It really helps! Especially with chest exercises
These are great. Thx guys 💯
I love to use it to load up weight without a partner. If you get into trouble you just rack it. On a regular bench with no partner I’m not going above and beyond pushing my limits.
Exactly why I use it at the gym too
@Thomas I’ve always been able to lock on the smith. Plus it has a safety plunger that you can set for height.
The regular bench lets you dump one side and the other side becomes a trebuchet.
@Thomas You can just use the safety locks on a smith. You don’t have to rely on the hooks.
No fun
Or just use a power cage....
Smith machine is all about safety. There's nothing wrong with being careful and wanting to workout without getting injured. You can even push yourself harder on machines than free weights too.
well… if you’re benchpressing alone in the smith machine and fail… you’re fked… thats its weak spot
@@geort45 the smith machine broke mid rep while I was doing bench press yesterday and had to scream for help lmao
@@geort45 there is a protection handle in the side tho
@@geort45 You should never fail so hard that you only quit when the bar is on your neck.
@@tommi7904 hahaha
Wise words, rule number 1 should be no injuries, controlled machines like the smith tend to ignore stabilizer muscles, but they help as you learn form or go heavier for hypertrophy. This is a man who will be training his physique into his 80s. Listen to him.
I love smith machine for seated shoulder press one of my favorite workouts
It gives me confidence because I have a permanent partially dislocated shoulder and when I max out reps or weight it can give out. The smith machine makes it so I can push to the limits and if it gives out I just lock it up wherever it is.
Backwards hat😦🔥 #DripJay
Will Ferrell looking pumped these days
Awesome advice much appreciated
I'm 45. In my life I've seen so many bad things become good things, and good things become bad things. Ive come to realize that most things are still better than no things. Do something. Dont get hurt. You may not look like this guy or that guy, but you'll look and feel good for you.
They’re also helpful for those recovering from an injury. They have the extra stability and additional safety features. It gives the person the peace of mind while working out and a lil boost confidence
I used to be really down on the smith machine but if you just push the intensity they’re fine. Most people I see complain about them look like shit but saw some jacked guy complain about them so they think that’s the correct answer. Intensity is key no matter what equipment you’re using!
Thanks Jay.
Due to a shoulder injury which severely impairs my stability, a Smith machine is essential to my workout routine.
Jay has an invisible smith machine while Doing free weights
they’re really good for beginners i feel like, i’ve just started going the past 2 months and that’s all i really use for squats because free weights kind of scare me and i don’t have anyone to spot me, and i just want to try and work on my form and the bar going directly vertical in a straight line really helps
Similar situation here
@@TheXOtaryX dope man, keep grinding:) we will get shredded soon enough 🤝
Thanks for idea for it jay Cutler
Love smith machine when focusing on angles like hitting the upper chest.
You can really mess around with it, once you get the sweet spot, it’s always going to be right for the next sets. It definitely help develop my upper chest since I was able isolate it even bette
Thank you so much Sir. Your these shorts have been invaluable resources for me to execute my workout more effectively. For the last few months, I have been seeing some gains that I didn't see for years cause I was doing everything wrong.
My trainer started me with Smith machines to help get my form correct. And we would always switch things up. Def good for leg days
Mario Rios is gon be pissed
Even when Jay moves the bar on a free weight its like he's on a Smith Machine. The bar path is that smooth.
Wow such a direct and to the point answer to the question how does it compare to free weights. I learned so much and am glad I know this information now -_-
Bar right under the chin for upper pecs , the old school way , man those times
I used to train people with it but never really use it myself anymore!
I use the Smith machine sometimes depending what I'm doing for example, I prefer doing decline bench press close grip bench press, shoulder presses and shrugs on Smith machine.
MIKE MENTZER- SERGIO OLIVA- R.COLEMAN- JAY CUTLER... THE BEST EACH TIME!!!🏅🏅🏅🏅🏅
I love the part where he tells us if its more beneficial over free weights and instead just tells us what he uses it for 😂
Bulgarian slipt squads are just other level.
I wish that you would have explained the angle smith machine in more detail
Smith and dumbbell all I do now even Hammers hurt my shoulders.
I love the Smith machine but also do flies with barbells.
Love when bodybuilders reinforce that using a machine that helps you control your movements doesn’t make you anything less than. I’ve heard (rarely. Maybe 1-2 times) people “joking” on someone else because they’re not free handing the barbell “like a man would”.
I use it for stiff leg deadlifts and barbell rows. The fix path lets me not worry about overtaxing my lower back on the stretch of the motion
Smith machine for bodybuilders
Free weights for powerlifters
Thank you for mentioning the angles of the smith machine. I see alot of people neglect this concept and work against the machine when doing some exercises
Jay you are awesome brother!!
Wish Jay would become a preacher. How cool would that be. Hearing Mr Olympia preaching about Nephelim giants, and how they became that way. And why they are returning in the form of UFOs.
It’s beneficial. I love to rotate it with free weights
Good comments Jay..
Absolute legend!
I like it for hip thrust because I can focus on a peak contraction in the fully extended position and not worry about stabilizing the bar
Always could get more weight on the Smith, but free bench, squat,whatever, gets those stabilizers the Smith just never seems to.
Going heavy on a smith machine is not recommended.
I'm convinced. Next gym visit, im using a smith machine.
The goat my inspiration I've leaned so much from you Jay 🏋♂️
Ty Ty. Was wondering if they were any good
Amen 🙏 to that smith machine allowed me to still get a workout after a torn rotator cuff
Thank you big leg man
Me working out at planet fitness like…🤣
I have always loved the Smith Machine my personal favorite. Why? Because you dont need a spotter so you can progress more efficient. I love doing squats, incline and my ultimate favorite excercise decline bench pressing. Its just a drag having to move the benches towards the machine, but that machine is worth every penny.
If you can squat on a smith…That’s crazy😂
hits your hams and gluts abit more
Ended up hurting my knees on the smith
I like squatting on a smith add more weight for a start plus no need for a spotter some times
@craigmcgee77 true that. Biggest advantage- u can risk more weights
@@azyle2104 well I use to squat 300lb on smith my spotter’s don’t last never reliably is not a strong point in the gym trained mostly on my own fact is the smith is a good thing to have after 20 year’s training on and off . Even great for traps .
Im scared as fuck to bench on smith if i dont have a spotter, its a fucking guillotine 😂
Love me the smith machine for a seated shoulder press
A awesome bro
But the brofessor told me to stay away from the smith machine…
Bulgarian split squats on the smith machine. Don’t need to worry about stabilising and can adjust foot position for more quad or glute.
Ive started using it for the incline bench press since the added stability lets me move higher weight
Smith machines dont deserve they hate they cop
Hurt my shoulder benching with Smith Machine, prefer dumbbells' and will avoid barbells at all costs
You're not using it right
@@Bruce.-Wayne Never was a fan of barbells,
Dumbells are safer than barbells especially when you get towards your upper limit of weight you can handle.
Dumbbells are my favorite too but when you set the smith up in the perfect position it feels incredible. Like I said I prefer dumbbells though as they really give me the best pump
You hurt your shoulder by using too much WEIGHT.
I've heard the smith machine is bad for squats and benching because it forces your body to move along a strict path, causing straining and stress on joints
I used to do Incline bench press on a smith machine and it would cause my shoulders to hurt. After I switched to normal Incline with a barbell this no longer happens since I can use proper range of motion, I'm able to use more weight as well
Agreed, surprised he said this tbh.
Yeah I just switched to dumbbells for better range of motion on all my chest pressing. I've seen a HUGE difference.
Now I just use the smith once in a while to ego lift when I see 3 or 4 big guys gathered around it and I want a challenge. I lift for aesthetics so every now and then I like to see if I still have raw strength. 👍🏽
Squats are fine, it can be good to get greater rom due to a lack of instability, almost like a hack squat. oh press should be ok but definitely not for chest pressing or deadlifts
I agree with the slight discomfort on joints or lower back when squatting but I feel good on the bench press.
Thought that was Will Ferrell for a moment
Did smith machine for bench press once. Ruined my shoulder for a year
what happen boi
Same here. I’ve never been the same. I don’t use it anymore but i still have pain in my shoulder
@@rogerwelsh2335 I wonder why that happened? Odd, I've used it before and never had a problem
You need to use the angled one for bench press
Smart answer as he didn’t answer the question leaving people in the comments to infer what he meant. This resulted in people assuming he was agreeing with their view…on both sides of the debate.
Smith machine fan as well
I love smith machine incline bench
Looked like swole will Ferrell at first glance
Love mine!!
Not a fan of smith machine for benching but it’s great for squats. It allows you to really work the legs instead of your back which can be helpful
Jay will you ever do a Planet Fitness video?
Last week did front squats on the smith, but the bar lacked a full attachment to the wrack, purposefully, and the bar was wobbly, even under control, shit was wonderfully terrifying.
One exercise i truly miss was smith machine hack squats ,almost at the end of leg work out ,you can literally sit on your caves and get such a deep stretch since everything is full of blood and warm ,even 135 for reps feels amazing
Close grip triceps blow your arm to new level
Great to supplement for iso
New lifters: don't touch the smith machine for at least 2 years. Your shoulders and knees will thank you later.
Exactly said.
No explanation?
@@chilldoc9638 because it can be pretty in-depth but here's my take.
When you're new you have to learn about your body, how it works, limitations, flexibility, weaknesses, personal recovery time, preexisting injuries etc. Some lifts like squats, you may have to perform a little different than others based on your bone structure. If you have a long/short torso, long/short femur (upper leg bone) compared to your tibia. Depending on what these ratios are you may be forced to bend more at the hips or have limited depth or great depth just based on your structure. Short arms? Probably be great at benching because you don't have to move the weight as far. Long arms? Probably be great at deadlifting because the weight doesn't have to move as far. You don't study or worry about it, just go learn and lift but just be aware of it. Using a smith machine you really need to know how to set up under the bar or set your bench up just right and it usually takes several adjustments before getting it right. So if you don't really know how to set up in the first place or use proper form on a regular lift you won't know you're doing anything wrong until something starts hurting. Knees, shoulder, elbow, etc. You need to learn the correct form then learn what works for you then tweek, and I mean tweek the form as you go, what feels comfortable and doesn't give your joints issues.
The next thing is bar path. Some lifts, like the bench press done properly, don't have a straight up and down bar path. At the top, the bar is inline with your shoulders and at the bottom it is around the bottom of the chest just due to the way our arms work. The smith machine forces you on it's path and even though they have an angle to the path and there is a way to do it right, if your lifting incorrectly and setting up for the wrong path, for example the bench press, and at the bottom you're too high on the chest it forces your elbows to flare out to much which grinds away at your shoulder and a lot of times you won't even notice until it's a problem.
The other issue is the smith machine takes away any need to stabilize the weight so all you have to do is push. Let's take the squat again as an example. In a free weight squat you have to keep from falling over forward, backwards, letting the bar fall to one side or the other by having your whole body tight, balanced and maintain this balance through out the lift. Sounds stupid just balancing the weight but it matters. On the smith machine you just have to stay tight enough for your body not to fold and push. Basically isolating the target muscle to a higher degree which is good for advanced lifters because they need to target specific muscles to refine their physique or bring up weak areas but as a beginner you need to work all the muscles that stabilize the weight and that's half the magic to the gains you see in the beginning doing full body compound lifts.
Deadlift, Squat, Pullups, Standing Overhead Barbell Press, Bent Over Barbell Row, Dips, Flat Barbell Bench Press, Chin Ups. That's all you need for at least a year. No biceps, no triceps, I promise your arms won't be little after a healthy dose of Pullups, Rows and Pressing. Do calves if you must but after several years you can use the smith machine as a tool, maybe break through a plateau because you can lift more because you don't have to stabilize. Maybe you're working out alone and need it for safety. Calf raises are great if your gym doesn't have a specific machine for it or you just like it better. I like to do heavy behind the neck presses on the smith because I don't have to stabilize and can go heavy and really too much to list but if has it's place, just not in the beginning on lifts it is beneficial to stabilize and don't make it a staple of your workout.
ESPECIALLY ON PLANET FITNESS WHERE THERE ARE NO OLYMPIC BARS....
Smith machine presses are good once in awhile for variety, but in my opinion people should stick with dumbells and probably Hammer Strength presses as a secondary pressing movement over Smith machine presses. The main problem I encounter with it is getting the shoulders aligned just right (to maximize tension on the pecs rather than the shoulder joints), which is why I recommend doing at least 2 warm up sets before going heavy (even if you're well into your chest workout already) to give you the opportunity to adjust where to align your shoulders under the bar. Once you've found that sweet spot, THEN go ahead and go relatively heavy (minimum 8 reps; I wouldn't recommend going for low rep sets or singles or doubles; too much chance for injury). When doing Smith presses, I like to close my eyes and just mentally focus on feeling the muscle expand and contract until I get to failure (picture when Flex Wheeler used to train; he often would have his eyes closed). Good luck everyone.