The Smith Machine Is Sometimes Better Than The Squat Rack
The smith machine is a machine version of the free weight squat rack. This machine gets a lot of hate, but also has some surprising advantages. Like any tool in the toolkit of a good exerciser, the smith machine shouldn’t be ignored.
Optimal Pectoral Size Training
There are different strategies for training pectorals depending on if your goal is size, strength, or a combination of both. In general, the muscles in the upper body recover more quickly, meaning that you can/should train those lifts more frequently. The pectorals benefit from exercises that push wider ranges of motion - which is why the barbell bench press isn’t the ideal exercise for increasing pec size. Paused reps, “squeezing,” and slow, deliberate movement are key. Inclines and variations are also important to target all of the pectoral muscle fibers. Be sure to include horizontal presses, vertical presses from below, and the incline fly.
Do Dumbbells or Barbells Produce Superior Results?
Most lifters train primarily with bilateral exercises, in which both arms or legs are working simultaneously. However, unilateral exercises, in which individual limbs act with independent loading, have their own strengths and weaknesses - and they may be superior depending on your training needs. Here I analyze some of the strengths and weaknesses of each.