The Smith Machine: Overrated and Useless

The Smith Machine: Overrated and Useless.

PREFACE:

 I’ve never used a Smith Machine in my life, I don’t even know how to use it (I’m extremely proud of this fact), and I will never use one.

For some reason, this machine seems to be used more and more by gym goers and I have no idea why. The most agonizing thing for me is seeing experienced lifters using the machine (it’s easy to spot out a new lifter compared to an experienced one). The usual excuse is that people use this machine because it allows them to do various exercises without a spotter. Let me clear something up: I’ve been lifting for the past 2+ years without a spot and I’ve never had an injury due to not having a spotter. If someone is really worried about a spotter, then ASK for a spot, it’s not that difficult! Honestly not having a spotter makes me rely on my instincts more, instead of someone else’s. Lifting without a spot almost guarantees that if you attempt a rep you will complete it, because if not, well.. it'll get uglier than Kanye West baby names.

 A lot of aspects of lifting include pushing yourself to put that last rep in; the smith machine eliminates this element by letting you quit whenever you want. When I’m on that bench and I push that last rep out, it’s one of the best feelings. This article will go over various reasons why the smith machine is a useless piece of equipment and why you need to avoid it at all costs. I’m confident after reading this article that you will agree with my point of view.

So, the first thing I want to discuss is the weight difference between free weights and a smith machine. Because the smith machine inhibits the ability to stabilize muscles (no natural movement), there will be a variance in weight between the two. If someone is doing 225 lbs. on a smith machine bench press and gets out 8 reps, then same person goes over to a regular flat bench and does 225 lbs., they WON’T GET 8 REPS. I’ll put my life on it! There is a huge strength difference, which is disconcerting, because it’s leading people in the wrong direction. If there wasn’t a huge drop off maybe there could be an argument for the machine, but this is major.  It may seem like you are getting stronger on a smith machine, but it’s actually just fooling you. The free weights will never lie to you; they’ll put you in the right place.

Now, above I briefly mentioned how the smith machine inhibits the stabilization of muscles. This means that there are certain muscles that become stronger during a free weight lift because of the natural motion of the lift. The smith machine takes out the natural motion (or range of motion), which means the muscles aren’t being stabilized, which equals to a person not getting the most out of the lift and becoming weaker in the process. The straight up and down motion of the smith machine produces underdeveloped muscles which can be cause for future injuries. The free weights will develop your muscles the correct way, in turn making you stronger; something we can all smile about. Also, the up and down motion of the smith machine promotes poor form, since it’s not a natural movement.  Anyone with lifting experience should agree that a squat, dead lift, and bench press should not have the same form, correct? The smith machine forces these exercises to have the same exact form (up and down, no natural movement).

SCIENCE!:

 

There was a study done in 2010 that compared a free weight bench press vs. a smith machine bench press (using 90% 1RM and 70% 1RM (rep maximums)). This study compared the muscle activation of the upper body (pec major, anterior and medial deltoid) during a lower (70%) intensity and higher (90%) intensity. Results found that there was greater muscle activation on the free weight bench press compared to the smith machine, especially at the 90% 1RM compared to the 70% 1RM (Journal of Strength & Conditioning Research, 2010). So, the free weight bench is recommended because of a greater chance for upper-body muscular development. It’s always a plus when there’s been scientific research done to prove facts.

Really, the smith machine is a horribly overrated machine that any experienced lifter should avoid at all costs. It may seem like a cool concept at first, but when the facts are presented, the machine literally falls apart. The smith machine will actually make you weaker in the long run, even if it seems as if you are getting stronger. Add this up with contributing to underdeveloped muscles which can lead to serious injuries and it’s starting to get ugly folks. Squatting 315 on a smith machine and then squatting 315 with a free weight barbell are two completely different things. If you need a spot just ask someone, trust yourself, not a machine. Get to those free weights and treat the smith machine like a crazy ex-girlfriend, you'll love the results! The facts are here, along with the scientific research. This is something I feel strong about, I disagree with everything this machine stands for. 

Have I convinced you? Let me know!

Everyone have a great day and weekend. Next article is Wednesday on a pretty cool topic that I think everyone will love.

dcorrigan50@gmail.com

 

CITATION:

Shick, E., Coburn, J., Brown, L., Judelson, D., Khamoui, A., Tran, T., & Uribe, B. (2010). A comparison of muscle activation between a smith machine and free weight bench press. Journal of Strength & Conditioning Research, 24(3), 779-784. doi: 10.1519/JSC.0b013e3181cc2237