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But I thought the purpose of the Smith was its supposed safety. That's different from isolation. I understand how the Smith machine might cause the quads to be used more in a squat, but that's emphasizing them, not isolating them. If you truly want to isolate the quads, then there are certainly ways to do that that would likely be more effective. I just don't understand the point of doing a squat in a Smith machine!

I think smith machines have two valid uses:

1) For a very new lifter who is scared of a given weight, a smith machine may help initially with getting them comfortable with the basic movement. As long as the intention is to progress to free weights, I think it can be a very good initial foray into lifting.

2) Isolation.

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Current Challenge

Race: MALIETOA

Class: WARRIOR

STR: 4 | DEX: 1 | STA: 1 | CON: 3 | WIS: 2 | CHA: 4

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I think smith machines have two valid uses:

1) For a very new lifter who is scared of a given weight, a smith machine may help initially with getting them comfortable with the basic movement. As long as the intention is to progress to free weights, I think it can be a very good initial foray into lifting.

2) Isolation.

Also,

3) Coat/towel rack.

4) Honey Pot (attracts other people away from the squat rack, so I can use it!)

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In addition to inverted rows, I also like to use the smith machine for plyometric benchpresses (if that's what it's called). I push the weight as hard and explosive as I possibly can and see how far I can throw the bar. I feel this helps me in being more explosive on the normal benchpress. Of course, I would never ever do these at expense of the normal bench.

I guess it would be possible to do this on the normal bench too, but I don't think I'm man enough ;p

Benkei

Level 1 Warrior

STR: 4, DEX: 3, STA: 1, CON: 2, WIS: 3, CHA: 2

Current challenge

Deadlift 1RM PR: 215kg Benchpress 1RM PR: 102,5kg Year end goals: DL 250kg, BP 135kg

"If deadlifts were easy, they would be called 'ellipticals'"

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In addition to inverted rows, I also like to use the smith machine for plyometric benchpresses (if that's what it's called). I push the weight as hard and explosive as I possibly can and see how far I can throw the bar. I feel this helps me in being more explosive on the normal benchpress. Of course, I would never ever do these at expense of the normal bench.

I guess it would be possible to do this on the normal bench too, but I don't think I'm man enough ;p

Do it. Intact ribcages are for suckers.

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Accommodating resistance (benching vs bands or chains), medball throws, plyo pushup variants. All are much better options than "plyometric benchpressing". Yikes.

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I guess you're right, they are all better options. If only my gym had chains or bands. I really want to try using them and see what they can do for my bench. No place in my gym where I can throw a medball either. I don't know about plyo pushups though, as it's harder to control weight.

I just read about doing the plyometric benchpress somewhere and figured I should give it a go. I like to try most things before I bash it, and I do feel this one has made my bencpress more explosive, although there probably are many better options.

Benkei

Level 1 Warrior

STR: 4, DEX: 3, STA: 1, CON: 2, WIS: 3, CHA: 2

Current challenge

Deadlift 1RM PR: 215kg Benchpress 1RM PR: 102,5kg Year end goals: DL 250kg, BP 135kg

"If deadlifts were easy, they would be called 'ellipticals'"

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