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Smith machine bench press reddit Obviously Im not able to lift as much but after 2 Get the Reddit app Scan this QR code to download the app now. r/homegym A chip A close button. I would say it can be viable movement in one’s programming, as the smith machine’s fixed bar and safer than barbell concern can allow you to push it close or if not failure. Reply Reddit . Keep in mind a smith machine partially supports you with cables so it would likely be a one rep of 45 or 50 dumbbells I imagine. Controversial. both will increase your bench press. I've begun strength training and I'm wondering whether to Bench in a Smith Machine or Decline Bench with a free barbell? The stoppers on these machines means I can’t really get the best stretch, but are they still good for overall chest hypertrophy? I use them so that I don’t need a spotter and can go to true failure without fearing death, but I wonder how they’d compare to a Smith machine equivalent (i. Honestly smith machines have caused more damage to my joints and back than free weights ever have. Open menu Open navigation Go to Reddit Home. The bar path is different, but more importantly you have to stabilize it yourself, which is not strictly a question of requiring more strength, but rather a different kind of strength. You’re right that there’s limitations, but I still want to improve where and if I can. The worst part about smith machines is that they don't allow for natural motions. However the incline bench press, the bar path is much straighter and I didn’t mind using the smith machine on incline. Old. It's very helpful for squats, bench press, incline bench press, etc. Sometimes I add 1 or 2 sets of machine bench press at the end to really exert the muscles, but I don't think it is necessary at all. Out of Bench Press, Dumbbell Bench, and Machine Press, Bench Press is surprisingly the only one that doesn’t injure me at all. And as for a way to gauge, most smith machines have an initial weight labeled on them (force to move bar without any plates). Depends how long you've been training. Then, on gym days, work in goblet and fixed barbell exercises, as well as a few Smith machine variations. Code: RFNY-PACK. In general, it's used by people who are intimidated by regular free-weight barbell movements but they'd be Also would it be bad etiquette in the gym? There are around 3 bench press racks. Stick to barbell and dumbbell. If you just row straight up and down, Smith machine is fine. And free weights are great for core and stabilizing muscles. Reply reply Short answer - no it won't. I train alone in a gym full of old people so I refuse to bench press out of fear but I feel as if smith machine isn't doing it anymore, how much more difficult is a standard bench press than a smith machine press? I understand 45+45=135 Does that apply for smith machine as well? A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Did you see your BP stats for both go up after switching between DB and BB, or did you see significant Smith machine squats are a great option, especially if you're someone with long femurs who finds that their quads are rarely the limiting factor in barbell squats. Reply reply more replies. This is That’s hard to do on a Smith Machine because the bar runs up and down compared to the / path of the bar on a real bench press. Me personally I don't use the Smith machine unless it's for upright rows (trap warmup) or for the occasional bench if benches are taken up. This week I moved and was able to get to a gym that had an actual barbell bench setup (free weight style, not a smith machine). ADMIN MOD 42yr old woman crushes neck trying to lift 400 pound barbell Share Add a Comment. Incline Bench Press 30 degrees feels amazing in the smith machine. There's no reason you need to barbell bench you can always Setup. Best. If you're used to a smith machine the muscles you use to stabilize the barbell on a free weight bench will be underdeveloped, the barbell is also a bit lighter as well which needs to be considered. It's time to turn that paradigm around. The rolling motion to "unrack" I still primarily utilize dumbbells/barbell for pressing, but the smith machine adds variety and can be a good change of pace. Also are you retracting your shoulder blades? I've found that makes a big difference. I feel like a smith machine will tend to eradicate the need Never smith machine, wrong bar path. Internet Culture (Viral) Machine shoulder press over Smith machine, dumbells and barbell over machine. Expand user menu Open settings menu. For My gym is exceedingly shit. The smith machine forces you into an uncomfortable path with any significant weight. Muscle Activation Reddit home of the Darwin Awards: Population control volunteers. New comments cannot be posted and votes cannot be cast. In other words, you can bend your elbows and make the press more vertical. 99 Regular price (/) Sold out. 2yr long Bench Press plateau Get the Reddit app Scan this QR code to download the app now. Your body isn't supposed to move in a straight line the way a Smith machine forces TLDR; Should I use smith machine press or dumbbell press b/c I can't do regular bench press without a spotter b/c I get nervous and mess up my lift. Then I'd use the Smith. It's not the best for bench press, but I think it'd be silly to not use it if it's the best chest workout you can get. The smith machine isn't really safer, for benching anyways. A smith machine is not an assisted chest press. The barbell is the standard and there is I can dumbbell press 50lbs (each hand) for 3 reps on a good day. Maybe bench in the smith machine, but I'd probably dumbell press as well. The bar of a smith machine is about 15-30 lbs, depending on the manufacturer. I know the more push ups you do, the better you get, but I can't do a single one yet. All that being A smith machine bench press will work as well. give the smith machine a shot initially by replacing one set of dumbbells with the machine. Math. That's how I use it. Reply reply Top 1% Rank by Decided to go to a different gym today and use a bench press. You could try the will smith machine, it's really good. I rotate the exercises so I don't get too bored. I’ve steadily progressed over the past year+ to being able to now go 60lb dumbbells in each hand for 10-12 reps, vs smith machine incline press 115 x7. Many people don't think about this but when doing the Bench Press you need to find your own correct body and hand placement. NEW YEAR SALE. Don't you notice the Fucken difference between a regular bar and a Smith machine bar? 20kg (regular bar) - 15kg (smith machine bar) = 5kg (total difference). Numerous studies show that a barbell bench press activates the deltoids significantly more than a Smith machine bench press. A smith press is way more isolating. Get to the free weights. Reply reply Get the Reddit app Scan this QR code to download the app now. vertical bar path vs angled bar path). So what should I do instead When debating on buying a smith machine setup from Major Lutie I could hardly find reviews that weren’t from the company so Skip to main content. shoulder pain while using smith machine i am 17, weigh around 65kg and usually bench press 60kg for 7 sets of 5, usually i feel shoulder pain whenever i finish a set, i watched six pack shortcuts and they recommended squeezing in my traps before bench pressing but sometimes i still feel shoulder pain and i was wondering if you have any tips Get the Reddit app Scan this QR code to download the app now IMO if you don't have a standard bench or a spotter, doing dumbbell press is a better alternative to the smith machine. Over time it runs out of lube (pause) and becomes heavier. Dumbbells provide the benefits of a barbell bench while placing more work on stabilizers but in turn limit the ability to progress linearly. Form check on seated overhead press using a Smith Machine, please. For bench the bar should go forward towards your feet on the way down. I will quote my doctor “whichever one you like to do”. I was up to bench pressing 175 lbs for reps on the smith, transitioning The only circumstances in which pronated bench press surpasses supinated bench press in terms of effectiveness are as a triceps exercise performed with a narrow grip, ideally on a day where you are hitting chest supplementally (e. Or check it out in the app stores   as the smith machine’s fixed bar and safer than barbell concern can allow you to push it close or if not failure. The problem with big weights on the Smith Machine is that if you bottom out, you're trapped because you can't dump the weight. Or check it out in the app stores   2 of them i work chestsi try to do 4 x 12 bench press with 35kg, and on last serie i do 40kg but i never reach the 12th rep. Your triceps at getting some solid work with half reps, but for chest, you need to go lower or switch to a machine press. doing them on the arms day of 5 day split programmed: Chest / Back / Arms / Shoulders / Legs), or if you have a strength specific goal (competitive Incline Bench Press vs. After a few weeks of regular gains, I started It hurt the shoulders and it felt very unnatural. Long answer - maybe. Ucsux14 • Any time I see a video on a smith machine, my brain I'm doing Incline Bench on a Smith Machine in my current program. With an angle could be different. Archived post. Also with squats. I still regular bench but have some shoulder problems and reverse grip really help with that. That being said, the smith machine will not work your syngerist and stabilizer muscles as much as a freeweight barbell bench or squat or whatever else would. Q&A [deleted] • Comment deleted by user. If you are trying to bring up upper chest (and I'm guessing probably the innermost section to get that superhero separation), try T-Bar chest presses: load t-bar with a 25lb plate to start. RitFit BUFFALO Smith Machine Home Gym Package with Lat Pull Down and Cable Crossover. this extra work means you can lift less weight. : incline press machine vs. Machines were designed with everything in mind, dumbells allow for better isolation, and Does the angled Smith Machine offer more correct range of motion than non spotted bench press? I was thinking about this after watching some form videos recently. No angle. A very useful part of the military press is being able to train all those stabilizing muscles and obtaining a strong core! (also to learn how to keep a tight core during a lift). Add that to your plate total (say 10lbs as start weight plus the two 45lbs plates=10+45+45+45+45=190lbs) to get your smith machine bench weight. A lot of bodybuilders like Smith machines because you can just focus on the muscles youre trying to work. The lack of multi axis movement means if you fail the rep, the bar can only go down onto your chest or neck. My question stems from the fact that people say don't do smith machine flat bench due to the unnatural ROM, because its not supposed to a be a straight The 3D smith machine (moves horizontally and vertical) fixes this problem, but still has the issue with not training stabilizers Trainers often push the smith machine because it is thought to be safer, since you can re-rack it at any time, and newcomers Without a spotter, you can do one arm bench presses. But the idea that they are "safer" for bench pressing is a dangerous myth. My recommendation if he wants to increase his bench press is to do it (as easy as it sounds). dumbbell bench press is even harder, because you have to stabilize each hand from moving side to side. It’s also very good for injured lifters trying to keep up or get back to peak. ; Grip the Bar: Grasp the bar with a slightly wider than shoulder-width grip. Log In / Sign Up; Advertise on Reddit; Shop I'm a beginner and so far, I have noticed that squat racks and normal bench racks are far more popular at my gym. The only possible downside to using a Smith machine on rows is if you like rowing sorta up and back towards your hips as oppose to in a straight line. The Smith machine is also a confidence builder for the barbell bench press. Its akin to leg press vs squats. What about bench pressing in the squat rack? Is it obnoxious behavior? Male/30 /South Asian/255 pounds/6ft 3 inches because it would make people less indignant to see someone using a Get the Reddit app Scan this QR code to download the app now. If you don't have Geoffrey Verity Schoefield made an in depth video about the smith machine, with a detailed explanation about this movement. So if you do dumbbell bench all the time, you might find your smith bench to only be 10 lbs heavier. I do them instead of bench about 1-2 times per month (and do bench like 3-4 times per month) I've so rarely done BB bench press that I can't even remember my PR. concentration curls alternating bicep curls incline dumbbell bicep curl dumbbell single-arm preacher curl If Im doing incline bench press, for example, this just isnt practical with a barbell at all and using a Smith machine (or other machine) instead is practically a necessity for chest movements. However, your delts will be used much less on the smith machine. ) Bench especially, imo, is a terrible exercise for the smith machine because as the weight gets heavier, managing the path the bar takes is the most important form issue to keep your shoulders healthy and move more weight. Both recruit a ton of muscle mass and are some of the most highly loadable upper body exercises in the gym. If you're new to the gym then potentially it could, but bench press strength is focused around specificity. Here's the why and how to Smith bench press. It's safe in that when the bar is dropped it won't barrel away with kinetic energy, but other than that it can be a lot worse for You won't really build those muscles on a smith machine as they aren't needed. You should see if that will work. Alternatively, find another gym. Zoom . I'd recommend finding a bench with safeties or using a spotter. If you've never benched with free weight, carryover from Smith machine bench is questionable. The fixed plane of motion and bar will promote muscle imbalances and joint instability. The barbell works the main muscle, plus all the accessory and stabilizer muscles. If you're gonna bench press without a spotter, do it with a barbell in a power rack, with the safety bars / arms properly set. For point of Being able to machine press 180lbs is not the same as bench pressing 180lbs. A smith machine only works a single plane or muscle. A lot of people give the Smith machine a bad rap, which is a mistake. 2. I imagine the price for a squat rack is similar, if not less. I'd also probably dumbell press instead of press in the smith machine too. yeah i got a great gym with many options. For regular I like the smith machine for isolating my pec muscles, but it doesn't replace the bench press because I think of it as an isolation exercise. It's not the safest, but it's better than being crushed. Get the Reddit app Scan this QR code to download the app now. I strongly suggest putting a plate under the regular bench which should be more than enough. Which is the problem. You have no room to compensate on one side because the bar is on a fixed path. i do 4 x 12 dumbell inclined press with 6kg Im consuming around 2500 daily calories eating cereals and fruit on breakfast, carbs and protein on lunch, Military press in a smith machine is actually quite different to military pressing with a free weight BB. It can force you through unnatural movements but that changes from person to person. Top. Do skullcrushers, rope pulldowns, kickbacks. incline bench, decline bench, flat bench, close grip bench, upright rows, bent over rows, back squat, front squat, split leg squats, deadlifts, rack pulls, good mornings, calve raise, reverse calf raise, shoulder press, hip thrusts there’s a long list. Or check it out in the app stores my gym doesnt have an actual incline barbell bench so i have to use the seated incline machine press instead (its not a hammer strength), i could do incline BB press at the squat rack but the setup takes too long and there is only 1 squat rack Yes, the smith machine is probably my favorite. e. The incline bench press offers a greater range of motion than the Smith machine. What I do remember is that even though I could bench press 75lb dumbbells without much of a problem, I could barely finish more than a few reps bench pressing a 115lb BB. Smith machine also has some magnitude of friction during the movement. Is it okay to use smith machine for Bench Press if you don't have a spotter? 2. These will help You don't bench press in a straight line unless you are a geared powerlifter. Have some of you guy experienced this, cuz I heard it is supposed to increase when moving to a Smith machine just continue with dumbbells if the smith machine factor makes a difference to you. Balanced development of your muscles is better. But with the smith machine I can reverse grip more than I can regular bench press. The tree of life is self-pruning! Members Online • Olvir87. I'd argue for just about any exercise where you lift the weight directly up and down, Smith machine is a fine substitute. Even if the weight is identical, there will still be differences (i. You can play with your foot placement to mimic a hack squat. A modified skull crusher/close grip bench press is Supplement the Smith benching with as much DB pressing as you can. Some say a low incline is better to remove some of the front delt engagement, but some say a higher incline is better to better isolate the upper chest over the general pec (of course it won't be 100%). RitFit BUFFALO Smith Machine Home Gym Package with Lat Pull Down and Cable Crossover Sale price $2,699. You are correct in the fact that some of it has to do with the stabilizing muscles. I usually do 4 sets of bench each workout maxing out at 12x260 lb. The smith machine press is great for practicing your overhead pressing form as it forces you to lift the weight over your head in a fixed plane. Lie Back: Sit on the bench with your back against it and feet flat on the floor. So deadlifts I don't necessarily max on bench press as it's a smith machine. It has two Smith Machines, a 3D Smith Machine/Jones Machine (that I have to squat in) and a Decline Bench. When I first got started it was probably around 60 pounds. The weight of the bar always counts. You will always have a stronger bench press by benching rather than using dumbbells. Or check it out in the app stores   muscles the bench press also uses tonic (stabilising) muscles: scapular stabilisers (serratus anterior, middle and inferior trapezius), humeral head stabilisers (rotator cuff muscles), and core (transverse abdominis, obliques, multifidus the bar in the smith machine does not go in a vertical line, it is at a non-vertical degree, when you position, the bench, and rotate the bar off the rests, it moves toward your feet (15 degree from straight down, wild guess). The difference is the type of activation you're getting. This is because the fixed track of the Smith machine limits the movement of the barbell, while the incline bench allows for a more natural and unrestricted motion. I never had a barbell and the bench press machine always limited my range of motion and allowed for minimal horizontal motion to abduct the pecs. *Form. Internet Culture (Viral) Amazing Most movements are going to have a slight curve to the bar path- bench and OHP you should be pressing up and slightly back for example. I find that I still get the strength I had weight training for a class this past year and we had free bars for bench, squat, etc. NEW YEAR SALE：10% OFF. I do regular bench with a barbell for strenght, lower reps, very structured load progression, gonna test my 1RM in the end, and I do incline on a Smith Machine because I want to do this excercise to failure or close to failure, and it's more safe to do in a Smith Machine or to do it with dumbbells. Grasp bar at end from underneath using A Smith machine bench press is not a bench press so a lot of the information on proper form and progression is not going to apply to Smith machine bench. View community ranking In the Top 5% of largest communities on Reddit. . Because you trained on a smith machine it has negatively effected your bench form. A Smith Machine can help you overload a muscle with weight it couldnt normally handle, and to easily train closer to failure. So by using a barbell and not smith machine you'll find that your overall growth in the long run, along with strength gains, will benefit more. To be honest though I don't believe it is any more effective than a normal low incline bench press or dumbbell press. Just wondering if anyone has come across the same thing! I just use the smith machine and tilt the whole gym on its side when I can't press the weight. see how it goes. To imply that a barbell is lunkish is a bit ignorant. Plus not all smith machines are made the same (i. Check out this article, it references a study into the effectiveness of smith machine exercises and pretty much concludes that you should be doing the OG free If you miss the safety hook hole on a Smith machine, you are trapped. Reply reply More replies. They are both used for more or less the same range of exercises, but the Smith Machine is fixed and generally safer to use, I would assume, since it has all locked positions and such. ? If you seriously think you don't have to count in the smith machine resistance then math isn't your only problem. And I can say that because I used to trash talk Smith machines. So I used DB for flat, smith machine for incline. Gaming. (So even when people trained only 1/2 reps of bench for weeks, they saw less results on the 1/2 bench than people The Bench Press is one type of exercise you can use to develop a powerful and strong chest. Obviously everyone is slightly different and the amount you move forward/backwards will vary. It helps with learning proper form as well as exercising the same muscles that you exercise if you were not using Smith. Position the Bench: Set an adjustable bench to a 30-45 degree incline and place it under the Smith machine bar. During bench, OHP, and squat - the bar doesn't travel in a straight line. I can also flat bench without much issue, but just to be safe, I only bench about once a month. Basically you can do everything there, squat by the smith machine, deadlift by the smith machine, bench press by the smith machine (I prefer db bench press though). While I was looking at the posts in here I read that smith machines aren’t good for you and should be considered poison to sprinters. For deadlift you should move backwards on the way up. 3. The numbers you're able to get on a Smith machine bench can be very different from a barbell bench. I can dumbbell press 50lbs (each hand) for 3 reps on a good day. the bench press has a LOT of accessory movements including the lat pulldown, so don’t focus around doing the OHP for the bench press If the machine is vertical you will have to experiment with slight incline of the bench to match this motion, the adjustments in the bench might be a bit coarse so try placing a plate under the feet to tune it in. I do a lot of rehab and PT work on it, which has helped a lot. Smith machines are wonderful tools. New. In reality, the one you practice more will have a leg up. Smith machines are bad for bench press because the movement they allow you is not how shoulders work. Are you an idiot. (So even when people trained only 1/2 reps of bench for weeks, they saw less results on the 1/2 bench than people The study did NOT measure hypertrophy and used Smith machine bench press, but did find that individuals who trained with a full range of motion not only saw the largest strength gains for a full ROM bench, but also the largest gains for 1/3 and 1/2 ROM presses. I can’t incline bench without pain, but I can shoulder press no problem. Never EZ bar, as harder to get into position with any weight worth pressing. As a matter of fact, first day I get in there one of the massive trainers recommend me do presses there because it's great for building strength, while barbell/dumbbell is great for mobility You'll get more overall strength benefit from squatting in a Smith machine than a hip abductor machine or dumbbell curls I'd probably leg press instead since they have that available. More proof in this is a regular bench press will carry over to your smith machine bench press while smith machine benching will have very little if any carry over to your regular bench. Machine Color: Smith machines all too often get a bad rap, with no exception for bench press. I’ve only recently started incorporating the smith machine into my routine due to beginning a new workout plan. It's one of the exercises where it doesn't matter AS much. It totally does. Bench press on a bar also has a range of motion issue because the natural motion of a press would have you move your hands together as you push up as well. So expect smith machine bench press to be higher than barbell bench and barbell bench to be higher than dumbbell bench. ; Load the Bar: Add desired weights to the barbell in the Smith machine. If you're used to free weights, the path the smith machine forces the Get the Reddit app Scan this QR code to download the app now I'm doing stronglifts 5x5 but the only gym I have access to only has a Smith machine for squats and bench press, should I just keep using those or should I switch those out with different exercises to maximize my gains? Edit: it's a snap fitness. If you are having trouble with the Bench Press always go back to the basics of body mechanics and weight lifting principles. So if Bench Press (or any chest exercise) were harmful, I would know because I do moderate weight very frequently. I don't know how people would take to me using the smith machine for bench pressing if there are bench press racks. (don't do this at a peak gym time, no one will like you) These machines are good, they isolate, but they do not allow you to work out your stabilizers. What about bench press? Any other exercises you'd recommend Get the Reddit app Scan this QR code to download the app now Get your ass on that smith machine and do controlled presses closer to your neck. Do you do dumbbell or barbell as well? Dumbbell bench press especially hits your pecs harder than smith machine or barbell as your chest is making sure your arms keep a straight path. For a like-for-like weight comparison, a Smith For it to feel comfy on the shoulders, you probably have to situate the bench so that the bar starts hovering over your upper belly making the bar path closer to a decline bench. Some Smith machine variants have the track running at a slight angle which would seem to match the correct bar path for bench form (from around the nipple when down to over the shoulder when up). joined a gym, found this reddit sub, and started a 5x5 program. You don't need to stabilize the bar as much on 1. If I were training you I would have you continue with heavy benching in the 3-5 rep range, and Smith machines are bad for bench press because the movement they allow you is not how shoulders work. You can be proud of any milestone you want. You are going to wreck your shoulders maxing a bench on the Smith machine if you're using the full range of motion. It'll I think my bench is my worst exercise, mainly also because I was used to the smith machine for 2. Just curious as to which one would be the best for solely MASS purposes. Reply I do feel compelled to mention the dangers of Smith machine bench. Other than that it will create some nasty muscular imbalances. reReddit: Top posts of 2015 I now just do JM Presses on the Smith Machine, Tricep Pull-down, Close Grip Bench Press, Board Press, & Floor Press. Since this is the Greg Doucette Reddit. At first I could only db bench press 40lb, now I'm at 70lb! So I see nothing wrong with PF if you are just Never, ever bench in the smith machine especially if you are alone. I'm pretty sure I hit a new bench max if I'm assuming the bar is 45 lbs but I'm not sure. Work on triceps more as well. PROMO CODE: RFNY-PACK . I think it gets more hate than it deserves. Now why is that? It all has to do with stabilization. The arc done in a bench press cannot be done on a smith machine. Open comment sort options. You get a strong bench press by doing bench press. So yes, if I want to be good at balancing heavy bars above my body while lying on the ground a barbell bench press probably is a good exercise for that and it's an excellent exercise in general, and a barbell bench press perhaps has a better transfer to dumbbell bench pressing than machine bench pressing, but a barbell bench press doesn't have The thing with chest press machines and the Smith Machine is it will help you stabilize, and stabilizing is also a lot of bench pressing. The range of motion is longer and you can easily bail by dropping the weights to your side. incline Smith machine Basically, I started using the smith machine for reverse grip bench. g. That said, if the weight is equal, I’m not inclined to say one is harder than the other. Totally forgot how big the difference is! My Smith machine press is 30-40 lbs more than what my bench press max is. It would probably be a good idea to supplement smith machine with dumbbell. We're confident Bench, squat, overhead press, deadlift, and row should be done with free weights. After having experimented with the Smith machine a bit, I've found that it's actually really good for rows and couple of other exercises. Unbalanced development of muscle groups can cause injury. Training exclusively on a Smith machine for a month enabled me to match my lifetime squat and bench PRs and hit a 5kg lifetime PR on deadlifts after ~8 months of lockdown. The reason why I started using them is: Safety. My bench press form sucks, and I prefer to use machines because it forces me to have proper form. 5 years but at the new gym smith machine is always occupied and Im forced to use normal bench press. 275 on the smith machine might humble you if you don’t take a few things into consideration To give an example, if I can squat 2 plates for 5 reps on a smith machine, can I squat 2 for 5 reps plates on a regular squat rack? Same goes for deadlifting, OHP, and bench press. The study did NOT measure hypertrophy and used Smith machine bench press, but did find that individuals who trained with a full range of motion not only saw the largest strength gains for a full ROM bench, but also the largest gains for 1/3 and 1/2 ROM presses. If you can use a smith machine, you definitely can use a barbell. The PF benches are at too much of an angle. But the smith doesn't allow you to vary, you follow its path whether you like it or not. So I’m curious as to how these weights change. Schools been out for 2 weeks now and I've returned to planet fitness and their smith presses. (Note: the smith machine at the PF I was at was a totally vertical straight track. People who trash talk the Smith machine have probably never used one intelligently before. Elbows flared, ROM, suicide grip, bench position. Range of Motion. Part of the problem is that for bench press, your bar path generally isn't straight up and down like the smith machine is. A barbell is 45 lbs. Do the initial lift with two hands, do your one arm reps and spot yourself for the last reps. You would indeed have to add more weight onto the sides of the bar if you’re on the smith machine to achieve the equivalent weight on a barbell. I've heard a million people saying no to smith-machine, but the buff shredded competitors at my gym (mid-city gym) in NYC would SAY and DO otherwise. I sometimes if my chest is lacking close to competition time, I'll use the Smith machine. In the gym where I work there is a good Smith (but no regular The Smith machine bench press is a subtle twist on your standard bench press. writing a training program is so complex trying to chose the perfect exercises for every muscle and you have to take into consideration, what lifts work different parts of the muscle different planes of motion, when to do high or low reps, how many sets is too much volume, which exercises are more available (meaning less people using the To give an example, if I can squat 2 plates for 5 reps on a smith machine, can I squat 2 for 5 reps plates on a regular squat rack? Same goes for deadlifting, OHP, and bench press. It’s more quad focused and no core demands. It's night and day, I hate to say it but the Smith machine bench press has screwed up my normal bench press. You can use more of a pushing motion rather than a rotary motion on most pec deck machines that ends up looking very similar to the machine you posted. It's not just the lack of stabilizer usage, the fixed bar path forces the weight to move in a poor way biomechanically - this is especially true for squats on the Smith machine (arguably the worst thing to do on a smith). Valheim; Genshin Impact I can easily bench another 50 lbs on a smith machine. bar path, stability on the smith machine, friction on the smith machine). Smaller a movements like incline, calf raises and shrugs, it's totally acceptable to use machines. A lot of incline machines don't have a perfect arm path and can be hit or miss, but the incline smith is a solid all rounder and has a great mind muscle connection with the upper chest. While I was looking around for safe ways of bench pressing without spotter - I also saw youtubers suggesting that you bench press in the squat racks. I also don't use Smith for decline bench specifically. reReddit: Top posts of June 4, 2015. Obviously Im not able to lift as much but after 2 months im stuck on the same weight. Lots of machines have an angle built in and some are even adjustable, but regardless it's up to YOU to work out the right angle. 4 times per week. also you can lift more on a smith machine because it stabilizes the bar for you - on a conventional bench, you need to use strength to keep the bar level and keep it moving along the right path. I think my bench is my worst exercise, mainly also because I was used to the smith machine for 2. On the smith machine I was able to do 3x9 with a 45lb plate on either side and could probably push more, but I was distressed last night when I found out on the normal bench I could barely do 30lbs on either side for 3x6. One perk of the Smith machine is that you can place your feet much further ahead and get an even more quad focused workout, similar to a hack squat. It’s a different type of lift though. Basement Bodybuilding was triggered by Jeff's recent tricep exercise ranking video. Either bench in a power cage with pins, get a spotter, or bench without clips. For all these reasons, I would avoid the smith Get the Reddit app Scan this QR code to download the app now If you're doing the smith machine version of a basic barbell movement like a bench press, squat, or deadlift, the smith machine forces you into an unnatural movement pattern. 10% OFF. Or check it out in the app stores     TOPICS. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the Yes, the smith machine is probably my favorite. This can be an advantage if used correctly, even if it doesnt help develop "functional strength". I go Get the Reddit app Scan this QR code to download the app now. Only thing is that the Smith machine is easier due to its setup. The difference between 80lb dumbbell bench (160) and 85lb dumbbell bench (170) is tough to muster, whereas barbell could allow 160, 165, 170. You need to come lower to get the pec into greatest stretch. Have some of you guy experienced this, cuz I heard it is supposed to increase when moving to a Smith machine EDIT: Fuck your downvotes, here's actual studies showing it to be the case. Get app Get the Reddit app Log In Log in to Reddit. It comes in handy. If appropriately used, Smith machine bench presses can help you break through training plateaus, strengthen the pecs and lift heavy loads without a spotter. People die this way. We put this post together, so you have a good idea of the benefits, muscles worked, and how to do a Smith machine bench press. Which, aside from the Smith machine, is a lot better than PF. 2005, in a study called "COMPARISON OF MUSCLE FORCE PRODUCTION USING THE SMITH MACHINE AND FREE WEIGHTS FOR BENCH PRESS AND SQUAT EXERCISES" it states very clearly: "The FW bench press was significantly greater (16%) than the SM bench press exercise. A lot of pro bodybuilders will crank out a heavy bench workout than switch to smith machine bench to get a The Smith machine isolates,whereas a barbell is a compound exercise requiring stabilization from other muscle groups. if smith machines What is your bodyweight? A Smith machine bench press is not a bench press so a lot of the information on proper form and progression is not going to apply to Smith machine bench. Reply reply You will gain strength in the bench press using the smith machine (or other chest press machines), but you will always be less strong on the actual bench press. Soon I will move to normal bench pressing after I can lift the bar my gym doesnt have an actual incline barbell bench so i have to use the seated incline machine press instead (its not a hammer strength), i could do incline BB press at the squat rack but the setup takes too long and there is only 1 squat rack (lol) u guys think the incline smith machine would be better compared to the machine press? The smith IMO is excellent for the incline bench, sitting shoulder press and serviceable for squats. Jeff Nippard placed free weight JM Press in B-tier and Smith in A-tier as the Smith felt less awkward. Does any known how much the bar on the smith presses weight at planet smith machine bench press incline machine chest press butterfly machine bicep workout for beginners. If you have trouble hitting those pecs I think the smith machine bench presses would be a good accessory. I've begun strength training and I'm wondering whether to Bench in a Smith Machine or Decline Bench with a free barbell?. I definitely feel like Smith JM Press keeps you more honest than tricep pushdowns in terms of being harder to cheat. I currently can only lift around 15kg on a SMITH machine, which isn't as hard since no stabilizing. Opinions on two questions? 1. Idk but I get the feeling Smith machines are looked down upon. You could live on that machine. Because of the fact my gyms dumbells cap at 50, I statrted doing cable presses with the bench. I'm in a bulking stage at the moment and would expect it to I'm struggling to find a consensus online over the correct angle to optimally hit upper chest. If youre an advanced bodybuilder, youve I’ve been doing all of my main lifts on the smith machine for the past 6 months (Planet Fitness). When you do bench press on a smith machine, you lose the activation of these muscle and it doesn't actually increase activation in the larger muscles you are targeting, like the pecs. However, you can still get a decent workout, just remember that form with a normal bar will be very different if you get used to benching in the smith machine. Get the Reddit app Scan this QR code to download the app now Incline Smith Machine press vs incline dumbell press . For example, with bench press, you will naturally move the bar up more towards your head. You'll probably be able to bench less with a barbell, possibly much So I work out at Planet Fitness and they don’t have free weights unfortunately so I’ve been doing my squats, deadlifts, rows, push press, and bench press on the smith machines. Regular Deadlifts using a smith is a garbage movement. If you bottom out on a real bench and don't use collars, you can dump the weight. Take the chest press machine for example: You might be able to press 40 kg on it, but only be able to bench 30 kg, because on the bench you have to put considerable muscle into remaining balanced. You would need time to shift and adjust the bench if you are using a multifunction machine such as the squat rack and smith machine. If you if you want to work out with out a spotter, use a squat rack or smith machine. reReddit: Top posts of June 2015 . You don’t want to make a complete swap for smith machine bench though because the skill of doing that isn’t going to transfer back over to regular bench. I've heard hip thrusts are much easier on the Smith machine. The smith machine squat is not a functional exercise. Smith machine is good for some things, but if you're new to the gym don't waste time bench pressing and squatting with it. Sort by: Best. I've done around 125 pounds in the past at the start of a workout. Overhead Press There’s plenty of ways this could be done differently. On my other push days, I will floor press, spoto press or use a Slingshot. more Right now, I'm thinking of doing half my workouts in home gym, so I can work on squats and deadlifts with a normal bar. ; Starting Position. Or check it out in the app stores   What I do remember is that even though I could bench press 75lb dumbbells without much of a problem, I could barely finish more than a few reps bench pressing a 115lb BB. Take time to practice the proper movement, ie bar at the bottom is bellow the pec but over the neck/chin at the top. You would probably be better off continuing with bar only bench presses or do dumbell presses at a lower Don't be surprised if you do most of your benching on a Smith machine and later fine that you can't bench press as much on a normal bench. Today I decided to switch it up and use the Smith machine for bench press and I could barely do 1rep with 1 plate. If you want to keep up with those stabilization muscles, then doing a dumbbell press in addition to smith machine press may be a good option. I recently purchased a barbell and some plates from rogue and am using an old bench I have for now until I get in my new house and can build a proper gym with a power rack. No clips means you can tilt the bar and drop the weights off. You'll experience similar results in the chest region from both the smith and bench press. So for example, if you can squat 300 on a smith, it is very likely you cannot squat 300 in a free barbell rack. Smith Machine: Key Differences 1. Or check it out in the app stores You could probably do 20-30 more LB on the chest press machine than the bench. You'll get more overall strength benefit from squatting in a Smith machine than a hip abductor machine or dumbbell curls I'd probably leg press instead since they have that available. It allows you to get very deep for your squats. You can pre fatigue your muscles with the How much easier bench press is on a Smith machine will depend on the machine itself, your body type, your bench press form, and how well your muscles are developed. Next time you're in the gym, try one of the top 6 Smith bench press variations. Reddit . I understand that smith machines don’t incorporate all balance muscles and may change how a lift is performed. I started out doing a I was 71kg when I started and 68kg with 12% body fat percent after a year. I work out alone, and if I can't get the bar up or I find myself in trouble, I can bail on the bar pretty easily. fpbrs npcu bkeipf slm wkqud qvvi ucpg rqcwvo zdwd idzxs