Free Weights vs. Smith Machine

[HawaiianPride.]

Free Weights Cause Greater Muscle Activation than Smith Machine

Many people like to train on Smith Machines because they are safe and allow greater training loads. Jared Coburn and co-workers from California State University, Northridge found free weight bench presses caused greater activation of the medial deltoid (middle shoulder muscle) than Smith Machine bench presses at 70 and 90 percent of maximal effort (1-rep maximum).

There were no differences in activation levels of the anterior deltoid or pectoralis major (chest) muscles. They measured muscle activation using electromyography. Free weights cause greater upper body muscle activation during the bench press. Also, the Smith Machine requires a specific bar path during exercise, which could place abnormal stresses on the joints and possibly increase the risk of injury. (Journal Strength Conditioning Research, 24: 779-784, 2010)

What I've been explaining for as long as I can remember....

[ithunk]

free weights FTW

[Nooomoto]

x2...I don't know why people bother with the smith machine.

[FireGuy]

x2...I don't know why people bother with the smith machine.

I prefer the Smith Machine when using non conventional foot placements on squats. I also like using it for bent rows and it works great for lunges when doing one leg at a time. I would never use it in place of regular squats but it does have value in several other aspects.