Smith Bench Press - I know its bad ...

[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.