-The power rack and the Smith Machine are best and effective for the ballistic-type exercises. These ballistic exercises are the best for increasing the power and strength of a body builder.
-The power rack and the Smith machine allows to perform techniques like partial reps and for angle-specific isometrics; these refer to static strength training where there is no movement at the joints and the muscle length does not change. You can find a good Smith machine here.
-They are really good for calf raises especially standing calf raises, this exercise good for linear stabilization.
-Best for hips and groin exercises when doing the bent reverse grips. The bent reverse grip works on the hips flexibility and also puts more stress on the biceps.
– They help you maintain an upright torso by doing the straight rows. Lifting in the power rack or the Smith machine while straight and perfectly balanced improves the body stability.
-They are effective for building the chest and keeping a straight back bone. Weight lifting in both the power rack and the Smith machine keeps the whole body upright.
-They are the best for working on the biceps with the barbells biceps curls. The weight in the barbells can be increased by adding more plates. These will depend with the type of Smith machine or power rack that you have.
-The power rack and the Smith machine are basically best used for reverse movements exercises, the rest pause and negatives, short and partial-range training.
SMITH MACHINE ADVANTAGESSmith machine allows you to focus on lifting weight only as rods for guiding eliminate the need for balancing the barbells.
The barbell does not move sideways, forward or backward they only move up and down hence their safety is guaranteed as the barbells are attached.
You can find reviews of Power racks
SMITH MACHINE DISADVANTAGESThe Smith Machine prevents horizontal movement of the barbell which is good for exercises like snatches, squat, bench press and shoulder press.
Smith Machine does not allow you to exercise while balancing the barbell.
POWER RACK ADVANTAGESPower racks allow lifting heavy weights safely as they are adjustable.
The barbell movement is not restricted horizontally hence offers a wide range of exercises.
Power racks are best for versatile exercises and are safe as there are attachments for chin-ups and dips.