Strengthen the muscles of the chest using free weights or the support of a Smith machine. The Smith machine offers you the stability of a selectorized machine with the same muscle mechanics of a free weight bench press. Although the Smith machine offers greater control, it also has its drawbacks as compared to the use of free weights on a bench.
Features of the Bench Press
The bench press works the muscles of the chest (pectorals), the back of the arms (triceps) and front of the shoulders (anterior deltoids). It is performed using either free weights or a free standing olympic barbell. The exercise can be completed on a flat bench, or with the bench set at an incline or decline. Although the chest and shoulders are the primary muscles worked, a free-standing bench press requires you to use many different muscles to stabilize the weights.
Function of the Smith Machine
The Smith machine provides stability because its olympic bar slides along a vertical track. The olympic bar and the plates you load onto it are identical to a free-standing olympic barbell. On the Smith machine, however, the barbell locks into specific points along the vertical track. The bench press is performed by sliding a training bench under the Smith machine and reclining beneath the bar to execute the chest press exercise.
Benefits
The Smith machine allows you to lift a heavier weight than you might with free weights. The guiding vertical bar protects a solo lifter who does not have the assistance of a spotter. The security of the Smith machine may offer value for muscles already fatigued by a few sets of free weight presses. Execution of the chest press with free weights differs from the Smith machine in that it activates secondary muscles in addition to the pectorals, triceps and anterior deltoids, such as the rhomboids, rotator cuff and posterior deltoids, as noted by the American Council on Exercise.
Concerns
Although lifters report they can hoist more weight using the Smith machine, it is unclear if this is a function of true strength, or of assistance from the machine. Although the track provides stability, it also creates an unnaturally precise execution of movement. Free weight training helps you develop balance and the ability to react under unstable circumstances--the Smith machine cheats you of these benefits of weight training. A lifter accustomed to lifting a certain weight on the Smith machine might try to lift too heavy when returning to free weights, risking injury.
Solution
The Smith machine does provide value to your lifting routine. However, be sure to complete free weight work and to truly maximize the development of the chest. Use the Smith machine to target primary muscles like the pectorals after you have already used free weights to target primary and stabilizing muscles. If you do weight train on your own, the Smith machine affords you the ability to challenge your muscles without risking a free weight barbell crushing onto your chest in an instance of muscle failure.
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