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Put simply, you can focus on the up and down and ignore the rest.

Unlike a free barbell, a Smith bar is perpetually level and its safety catches allow you to easily bail out if the weight becomes too heavy. With a little imagination, you can train every bodypart on one piece of equipment: a Smith machine.Īlthough free weights multiply mass the fastest by enlisting muscle for balance, the restrictions of the Smith machine are also its greatest strengths. Sure, you could work in, but trading set after set with strangers-your pace frequently dictated by theirs-is rarely the best recipe for cooking up more muscle. On days when the gym is absolutely packed, open machine can be tough to come by.