Six-time Mr. Olympia Dorian Yates has not been shy about sharing workout tips to help his fans and followers improve. On Aug. 21, 2024, Yates shared an Instagram post of himself performing the seated Smith Machine shoulder press as part of his “Blood and Guts” training video, which he filmed in the 1990s.
Yates can be seen unracking the bar and performing six total reps while a spotter assists before racking it. The only audio from the clip is from the training session itself, but Yates offered 1.8 million guidance, sharing that he had to change from seated dumbbell versions because of the difficulty getting the dumbbells into the necessary position.
“I would’ve continued to do them had it not become quite dangerous to actually get the 160-pound dumbbells into position before even beginning to press! I had my training partners, Kenny and Paul Baxendale, pass me up a dumbbell each, and it became a bit too awkward and dangerous.”
Smith Machine is Safer
Yates explained that the Smith machine didn’t require getting the weight into position from the floor, which meant he could commit more energy to performing his set.
“Two warm-up sets with one plate and two plates per side, followed by my one set to failure with three plates on each side. It’s a straight up and down movement and was easy enough to set up correctly without using much energy,” said Yates.
The Smith machine was originally invented by the late Jack LaLanne in the 1950s. However, it was named after Rudy Smith, who had his own version made and was the first to promote it in his gyms. In the decades since, several bodybuilders have worked Smith Machine presses into their routines, including seven-time Mr. Olympia Arnold Schwarzenegger, who used both free weight and machine variations in his high-volume workouts.
The Smith machine calls for less stabilization, making it a safer option for lifters than a barbell or dumbbell variation for less experienced lifters. The safety hooks can also be placed so that if a lifter reaches failure, the weight will stop on the safety arms without endangering the lifter. Research has concluded that there are no differences between free weights and machines regarding hypertrophy benefits. (1)
Yates’ shoulders were one of his greatest assets throughout his years as the number one bodybuilder on the planet. His high-intensity training approach and willingness to adapt is likely why.
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Reference
- Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. Markus E. Haugen,corresponding author1 Fredrik T. Vårvik,2,3,4 Stian Larsen,1 Arvid S. Haugen,5,6 Roland van den Tillaar,1 and Thomas Bjørnsen2,3,4
Featured image: @thedorianyates on Instagram
