13 August,2007

Ask the coach: Do you rate the Smith machine?

Question

I've been using the Smith machine to develop my chest but I hear it's not the best piece of equipment ever invented. What are your thoughts on it?

Answer

I'm not a fan of the Smith machine (an item of equipment used in weight training, consisting of a barbell that moves up and down vertically on steel runners). The reason some men find it appealing is that the machine gives the impression that one is handling bigger weights than on a free weight bench press. With regards to functional transfer to everyday life, it's ineffective, and I believe workout programmes that include the Smith rack really increase the risk of injury.

The perceived benefits of the device are, in fact, major drawbacks. When you exercise using the Smith rack, the weight is stabilised for you and your own inbuilt shoulder stabilisers don't have to work. The shoulder can move in three directions: up and down, backwards and forwards, and from side to side. If you perform exercises with the standard Smith rack, you only exercise in one plane, using only the up-down movement.

This will be problematic when you return to free weight training, which exposes you to that three-dimensional environment called 'real life'! Furthermore kinesiologist and exercise specialist Paul Chek names the Smith machine as one of the most common sources of shoulder injuries. In short, this is a piece of equipment you can do without. I'd say it is little more than an expensive coat hanger. To stay injury-free, stick with the standard bar and dumbbells.