Smith Bench Press - I know its bad ...

[AndsX]

My goal is to build mass so i try to hit failure in every set. Most of the days i don't have a spotter so i feel confident hitting it on a Smith machine. I also feel my pecs are worked more on a smith.

So is it ok if you really hit failure on smith machine for builidng mass?

 

[string_bean00]

just use dumbbells instead to go to failure

 

[Cynical Simian]

Care to explain why always training to failure is necessary for building mass?

 

[s8nlilhlpr]

My goal is to build mass so i try to hit failure in every set. Most of the days i don't have a spotter so i feel confident hitting it on a Smith machine. I also feel my pecs are worked more on a smith.

So is it ok if you really hit failure on smith machine for builidng mass?

If you "know its bad" then why are you asking? Why not just bench in the power cage, with spotter bars?

 

[perp69]

I try that power cage if you have one. That is all I use unless someone else is using it. But if that is all you got that is all you got. Lots of guys use it without any problems. I personally don't recommend using the Smith. Smith is only slightly better than nothing at all.

Perp

 

[Guinness5.0]

I would advise reading up on failure -- there's absolutely no need to go to failure with much regularity. It's most likely counterproductive to do so. You'd be better off using a weight that you know you'll get with minimal struggle on free bench, then gradually adding 5 pounds per week until it gets tough. Then grab a spotter when you aren't 100% sure you'll get it and tell him not to touch the bar unless you yell 'spot'. You will add some serious pounds to your bench this way, and will see some nice gains as long as your eating is adequate to allow for growth

Avoid the smith if at all possible. Personally I would do weighted dips and standing overhead presses if you absolutely do not want to bench without the smith.

 

[AndsX]

Care to explain why always training to failure is necessary for building mass?

I was adviced to do failure to gain mass by my trainer.

 

[AndsX]

I would advise reading up on failure -- there's absolutely no need to go to failure with much regularity. It's most likely counterproductive to do so. You'd be better off using a weight that you know you'll get with minimal struggle on free bench, then gradually adding 5 pounds per week until it gets tough. Then grab a spotter when you aren't 100% sure you'll get it and tell him not to touch the bar unless you yell 'spot'. You will add some serious pounds to your bench this way, and will see some nice gains as long as your eating is adequate to allow for growth

Avoid the smith if at all possible. Personally I would do weighted dips and standing overhead presses if you absolutely do not want to bench without the smith.

Intially i was able to add 5 pounds a week. Now its getting really difficult to do this.

 

[Cynical Simian]

I was adviced to do failure to gain mass by my trainer.

Read up on training to failure like G5.0 suggested (or just dig up ZGzaZ's old 5x5 log where he gained ~45 pounds without ever intentionally training to failure) and fire your trainer.

 

[BiggT]

Your trainer is an idiot.

Add weight to big lifts over time and you'll grow....... so long as you don't eat like a girl (which, I realized is the main problem for lots of guys on here).

The easiest way to foster long-term progress and NOT stall out is to intentionally leave a rep or two in the tank so you can do more weight the next week and so on and so forth.

What are your lifts? Height/Weight? I am gonna go out on a limb and ASSume from the nature of your question and the trainer's advice you relied upon that you're pretty new to this and should be able to just slap on 5lbs every week. You said you stalled doing that, but I'll say you fucked it up and used too much weight and started failing and missing reps too soon and/or turned lifting into a tag team sport using entirely too much weight with the trainer pulling it off of you telling you "it's all you, these are the growth reps!!!"...... Read up on Madcow's website in the training sticky posted at the top of this board on how to train to actually make progress.

Also.....this is from a purely weightlifting perspective, The Smith Machine is a worthless pile of garbage. I know, I know, lots of big guys use it, and all that.....but it really has no place in a gym.

 

[fortunatesun]

Also.....this is from a purely weightlifting perspective, The Smith Machine is a worthless pile of garbage. I know, I know, lots of big guys use it, and all that.....but it really has no place in a gym.

Good observation I was going to comment on. With all the info out there, it's amazing to me the number of guys who by their size must know better still using them.
I'll make my own confession: I was solidly plateaued at one point several years ago (back in the stone age before the internet) and thought well, there's the shock method, so I did heavy negatives on the machine. I can't say they directly helped any, but they did provide a good stretch throughout my ribcage- gave me a better awareness of what goes on in my torso during the benchpress movement. I think going back over my form afterwards helped in a general way, but incremental weights and more volume is what eventually did the trick.

I feel my pecs are worked more on a smith.

This is a common observation but ultimately misses the point. The reason bench press is included in the 'complex' lift category is because it recruits several different muscle groups- esp. triceps, back, and shoulders as well as pecs. It's through all these groups acting together that you get a good bench and this will enable you to build the upper body mass you want. By isolating a single group , which the smith partly forces you to do, you cheat yourself. Another case where it's not how much you lift...

 

[string_bean00]

Also.....this is from a purely weightlifting perspective, The Smith Machine is a worthless pile of garbage. I know, I know, lots of big guys use it, and all that.....but it really has no place in a gym.

It is good for a couple of the DC stretches...but in those situations it's being used as nothing but a stationary bar.

 

[NJL52]

Your trainer is an idiot.

Sums it up

 

[kazz12]

when used for isolation the smith is a good tool.I had a 530#bp and weak chest development i incoprperated the smith in my workouts using med. grip to the top of my clav. and foud it to be very helpful.By the way Flex magazine said i had the most muscular chest in 97' usa's top 5 mw.just another opinion find what works for you and your body type

 

[fortunatesun]

when used for isolation the smith is a good tool.I had a 530#bp and weak chest development i incoprperated the smith in my workouts using med. grip to the top of my clav. and foud it to be very helpful.By the way Flex magazine said i had the most muscular chest in 97' usa's top 5 mw.just another opinion find what works for you and your body type

Well, this answers my question.

 

[Tweakle]

My goal is to build mass so i try to hit failure in every set.

you've already been told it's a bad idea, building 'mass' is dependant on putting a certain load and volume of training on the muscle in a session and going to failure (unless you're resting for 15 mins between sets) will limit your ability to do much in the way of volume.

smith declines are fine in my book, it's a short ROM lift and the bar doesn't arc much. Smith full benching doesnt do my joints any favors.. YMMV

 

[silver_shadow]

it always amazes me when someone has this misplaced sense of security when using the smith. the smith won't catch the bar if you fail! you have to ensure that you can turn it and hook it before it pins you... hardly what i call security!

 

[s8nlilhlpr]

I have seen people waiting in line for the 2 smith machines at my gym. Nevermind there's a power cage, walkout rack, and 2 power racks RIGHT NEXT to them. Never once had a problem finding a rack to use, and no one knows what the bumper plates are for.