The bench press, works the pectoralis major, triceps barchii and anterior deltoid, with stabilization by the medial deltoid. A variety of equipment and a large number of options such as a free weight bench press, seated chest press, or Smith Machine bench press can be used to perform a bench press exercise. The Smith Machine, such as the one in the picture above 1 , offers a safer and more controlled means of training the same muscles for inexperienced lifters. The Smith Machine is a weight lifting rack with fixed rails that the bar moves along.
Most can be used for a variety of exercises by moving a bench into or out of the rack. In addition, many have catch points for the bar to stop at or rest on to increase safety. But what happens to muscle activation during lifts on the Smith Machine versus the free weight bench press? A recent study 2 found that there were no significant differences in muscle activation of the pectoralis major or anterior deltoid for experienced and non-experienced lifters.
There was a significant difference in muscle activation by the medial deltoid. The free weight bench press required more activation of the medial deltoid. This muscle helps stabilize the shoulder joint during the resisted phase of the free weight bench press. The study used experienced and inexperienced lifters to determine whether one exercise was better beginners or not, but they did not find any significant differences between groups. It should be noted, however, that the study defined experienced as someone who consistently benched twice a week for 6 months.
It may have been more helpful to use subjects with some more time and experience lifting. The studies conducted do not necessarily favor any mode of exercise over another. I believe that more experiments should be performed to study the long-term effects of using free weights vs machines and whether one method may lead to faster results. When deciding on whether to choose to lift using free weights or machines, it is best to determine what your goals are.
If you want to be more efficient in the gym and use the most muscles in less exercises, free weights are your best bet. If you do want to isolate certain muscles and have more time to spare weight machines will work well. Many people incorporate both free weights and machines in their workout regime. I think it is most important to keep in mind that free weights are safe and activate more muscles when performed correctly. While weight machines may help in making you stronger, they avoid working those stabilizing muscles to help with balance.
So, when your buddy needs help moving his couch up 3 floors to his apartment, you might wish you trained with free weights instead. Comparison of muscle force production using the Smith machine and free weights for bench press and squat exercises.
Strength Training: Free Weights or Machines? It is interesting that the study published in the Journal of Strength and Conditioning found that participants had a higher 1RM when using the Smith machine compared to free weights. Do you think that this is because less stability muscles are being activated so more concentrated power can be put into the squat or bench press thus increasing the 1RM? The Smith machine may allow you to use more weight, but you need to determine if the end result is worth it.
The Smith machine is a machine that forces the bar into a vertical path so you do not have to control it. Hooks hold the bar in place and you must slightly elevate then rotate the bar to release it. If you get stuck, you need to quickly rotate the bar back in position, which may not always be feasible, so a spotter is advised for all exercises. There is no built-in spotting feature, nor are there bars that you can set to catch the weight if you need to dump it. One of the most common exercises performed on the Smith machine is the squat.
Many people start out using the Smith machine because they lack the balance to perform a real squat, and others because they mistakenly feel that it isolates a certain part of their legs.
Unfortunately, neither is ideal. The barbell squat recruits far more of the musculature of your legs than any stance in the Smith machine. This is particularly important when squatting, as activation of the hamstring protects the patella tendon during flexion of the quadriceps. When the hamstring is not as actively recruited, such as when using the Smith machine, you are at greater risk of knee injury as your knee joint itself is less stable.
Even though you may be able to move more weight, the mechanics of the lift itself are different.
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