EMG Fitness Lab

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15 kg dumbbell overhead extensions vs Smith machine overhead extensions.

The dumbbell variation is solid, but when we switched to the Smith machine, the EMG activation was almost double across the long and lateral heads of the triceps.

And here’s the interesting part. On the Smith machine, I’m only using 5 kg per side plus the bar, so the total load is actually similar or even slightly lighter.

The Smith machine gives you more stability, lets you get a deeper stretch behind your head, and allows you to focus on extending through the triceps instead of stabilizing the weight.

Less weight. Better control. Much more triceps activation.