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I will always advise you all to use free weights when you can for compound movements. But if you only have a smith machine at your disposal, I also want to make sure you know how to use it properly for things like the bench press. If you're ready for another 12 week challenge, or you didn't get a chance to enter the last one, make sure you head over to www.MuscularStrength.com and sign up for the Summer Shred! http://muscularstrength.com/twelve-week-transformation-challenge Watch the YouTube vid