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Every gym equipment has its time and place. Whether it\u2019s a\u00a0barbell<\/a>, dumbbells<\/a>, resistance bands<\/a>, or machines<\/a>, each piece of equipment has its pros and cons. For example, amateur <\/span>International Natural Bodybuilder Association (INBA)\/Professional Natural Bodybuilding Association (PNBA)<\/span><\/a>\u00a0natural bodybuilder AJ Morris<\/strong> says the smith machine is best for <\/span>pressing movements<\/span><\/a>.\u00a0<\/span><\/p>\n AJ Morris received second place at the INBA PNBA World Championships and third place in Men\u2019s Bodybuilding Open Short at his first Natural Olympia \u2013 2021<\/a>. He was also part of the first-ever United Kingdom Drug Free Bodybuilding Association (UKDFBA) Team to compete in Natural Olympia.\u00a0<\/span><\/p>\n On Instagram (IG), Morris said:<\/span><\/p>\n \u201cI love free moving barbells and dumbbells and I feature them in my programming when possible & when they have their place, but when it comes to creating the best movement for me, a press is likely to be on a smith.\u00a0<\/span><\/p>\n Why?\u00a0<\/span><\/p>\n It\u2019s very safe, it\u2019s very stable, it\u2019s very repeatable.\u201d<\/span><\/p>\n<\/blockquote>\n You can see AJ Morris performing the smith machine bench press and his complete statement below:<\/span><\/p>\n In general, it\u2019s good to mix up your movements to give your body and muscles different stimuli to adapt to. For example, both the smith machine and <\/span>free weights can effectively reach your fitness goals<\/span>. However, which one you should focus on depends on your goal.\u00a0<\/span><\/p>\n The smith machine is more stable and is a lot easier to control compared to free weights. Therefore, it\u2019s not quite as <\/span>effective at targeting your core<\/span><\/a> and engaging your stabilizer muscles since it\u2019s a fixed range of motion. However, the smith machine isolates the muscle you\u2019re targeting. And it\u2019s safer than free weights, so it\u2019s more <\/span>beginner-friendly<\/span><\/a>.\u00a0<\/span><\/p>\n On the other hand, free weights are more effective at engaging your core since they require you to use your stabilizer muscles. It also requires <\/span>balance and coordination<\/span><\/a> since it allows movement in multiple planes. Free weights mimic real-world activities more.\u00a0<\/span><\/p>\n Although AJ Morris is currently an INBA PNBA amateur athlete, he plans to compete at Natural Olympia as a pro by 2023. In an IG post on November 12, 2021, after competing at Natural Olympia, Morris stated, \u201cI will be back, and I will be a very competitive pro in 2023. All I need is time [sic]\u201d\u00a0<\/span><\/p>\n For INBA PNBA athletes to <\/span>earn their pro card<\/span><\/a>, they must rise in amateur ranks and win a pro qualifier. Once athletes are eligible at the pro level, they have the <\/span>opportunity to earn cash up to $10,000 and other prizes, such as a Harley-Davidson at Natural Olympia.<\/span><\/a>\u00a0And now, <\/span>multi-media contracts<\/span><\/a> with Generation Iron and <\/span>Iron Man Magazine<\/span><\/a> and <\/span>athlete profiles<\/span><\/a>.\u00a0<\/span><\/p>\n Try the smith machine out if you\u2019re looking to isolate your chest<\/a>\u00a0<\/span>more with heavy loads. However, opt for free weights if you want more real-world lifting experience and want to engage your core and stabilizer muscles. Both free weights and the smith machine help you effectively reach your fitness goal. However, we recommend starting with the smith machine since it\u2019s safer if you\u2019re a beginner.<\/span><\/p>\n Follow us on <\/span>Instagram<\/span><\/a>, <\/span>Facebook<\/span><\/a>, and <\/span>Twitter<\/span><\/a> for more workout insight from INBA PNBA athletes! <\/span><\/p>\n<\/div>\n\n
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Smith Machine Vs. Free Weights<\/b><\/h3>\n
Amateur to Pro Status in the INBA PNBA<\/b><\/h3>\n
Recap<\/b><\/h3>\n