Machines to stay away from at the gym/part 3

SMITH RACK This is the system found in almost every gym which allows you to squat, work shoulders and do chest presses. It is a sort of a cage-like apparatus with a bar which you can use to lock in at different levels by opening up a hinge that locks the bar into place. It is sometimes called the Smith machine.

The biggest problem with this apparatus is that it completely locks the user into its arc and plane during the execution of the exercise. This is ESPECIALLY dangerous when using the rack as a squat rack. Also, when one is completing overhead shoulder presses or chest presses it will do the same causing strain on the rotators.

A much better alternative for squats would be using a non locked in rack where the bar is placed on the rack in a way that it can freely move in different directions. In this manner, the user can create their own unique arc and trajectory when completing each set. Similarly, when working pectorals and deltoids it is far more effective and safer to use pulley machines or free weight such as barbells or dumbbells.