Smith machine vs Regular Bench Press

[Longhorn85]

I began lifting again after a one-year hiatus. I am almost back up to where I left off, but I am using a Smith machine, which I didn't use before.

Is there a significant difference? It seems easier.

I think I can lift about 10% more using the Smith vs regular bench press.

Anyone get similar results? Advantages? Disadvantages? I get the feeling that with Smith you have less resistance therefore possibly not as much gained?

 

[Sim882]

I began lifting again after a one-year hiatus. I am almost back up to where I left off, but I am using a Smith machine, which I didn't use before.

Is there a significant difference? It seems easier.

I think I can lift about 10% more using the Smith vs regular bench press.

Anyone get similar results? Advantages? Disadvantages? I get the feeling that with Smith you have less resistance therefore possibly not as much gained?

The smith machine involves no stabilisation process and requires less co-ordination. It is a poorer exercise and will stimulate the muscles less.

You notice this most in squats, where stabiliser muscles have a significant role, and a smith machine doesn't give you that fucked feeling that proper squats do.

 

[Longhorn85]

I suspected as much. Unfortunately the gym where I work only has the Smith.

 

[blut wump]

Supplement the Smith benching with as much DB pressing as you can. Alternatively, find another gym.

 

[MichaelScott]

i only use it when i have no spot

 

[Longhorn85]

Supplement the Smith benching with as much DB pressing as you can. Alternatively, find another gym.

In the gym where I work there is a good Smith (but no regular bench) so it is convenient for me to work out at lunch or before work.

I think I will keep using Smith and supplement with DB like you said plus DIPS and Pushups.

 

[DaveTSI]

well put it this way...

one of my training partners coworkers came in one night to train with us. he said he has benched 200lbs. so he worked with 135 for a few sets, we didnt really pay any attention cause well, its 135. then he goes to 185, which was probably 20lbs more than his bodyweight, which was all fat anyhow lol. anyway my partner gives him a liftoff and the SECOND he removes his hands from the bar it goes straight down and onto the guys face LOLOLOLOL (it seriously looked like my partner dropped it on him, it was like his arms werent even on the bar). it was quite possibly the funniest fucking thing i have ever seen in my life. Anyway the point is he obviously couldnt handle anywhere near the 200lbs he did on a smith machine when it came to freeweights.

Smith Machines are GARBAGE they do absolutly nothing good for you. All they do is neglect your small stabilizer and supporting muscles, which are the most important parts of your muscular structure when it comes to weightlifting and becoming stronger. you could have the biggest chest and triceps in the world but if you stabilizers are underdeveloped and weak you wont move a shits worth of weight.

 

[OMEGA]

Smith Machine are an EXCELLENT tool for Legs and Chest

do you need them? NO

are they a tool that can be used with GREAT success? YES!~

 

[silver_shadow]

i use it strictly for shrugs and for hanging my gym towel on.

 

[Pat_McCrotch]

lol @ hanging my gym towel.

 

[Longhorn85]

you could have the biggest chest and triceps in the world but if you stabilizers are underdeveloped and weak you wont move a shits worth of weight.

Hmmm. So if your goal is size and not necessarily strength...

 

[blut wump]

Hmmm. So if your goal is size and not necessarily strength...

and you don't care about getting injured when you try to lift some light weight in the real world and you don't care about muscle balance through the muscle groups used in the lift.

As I said above, if it's not convenient to switch gyms then work the ancillary muscles with DBs. Don't try to talk yourself into thinking that the Smith is preferable to free weights. We've done this topic to death several times.

 

[Longhorn85]

Bottom line is it depends on your goals and workout habits.

 

[deathdroprob]

Smith machine bench using a ball insted of a bench is ok, pretty much the same as regular benching.

*************
When Benching on a normal bench, your shoulder blade has no were to go, as in naturally pokes out in that particular movement. And that put extra strain on the front deltoid and develops the muscle there. That why you see guys at the gym with huge fronts and no rears, as target rear delt excersises are often unpopular. It can couase injury for some, like my friend who now must get an operation on his shoulder, he also does Up right rows lol.

 

[fortunatesun]

I think you can partially get around the stabilization issue on the squat by doing Bulgarian squats. It's also unique in it's effect and could be helpful, though of course the Smith machine prevents your back from joining in.

 

[artificialaspirations]

I only use it for low incline bench to change things up as the regular incline benches are almost upright and hammer the front delts too much.

The ball under the smith and the dumbell presses is the best advice for your situation.

 

[Y_lifter]

i only use it when i have no spotter

IMO, this is probably the one best reason to use the smith machine for any pressing movements, on top of using free bar lifts.
Not just using it for squats due to injury etc as mentioned in another thread. And yea, we all know about stabilizer muscle usage etc ..

If you don't have a power cage with safety rails that are at the right height or high enough, set the smith machine rail stops at any level 6 inches apart, floor to top. And then you can drop rest the bar there if or when failure occurs.

Bench press, Mil press, upright rows.. I'll use the smith to safely get past a sticking point or push myself to failure safely.

 

[silver_shadow]

IMO, this is probably the one best reason to use the smith machine for any pressing movements, on top of using free bar lifts.
Not just using it for squats due to injury etc as mentioned in another thread. And yea, we all know about stabilizer muscle usage etc ..

If you don't have a power cage with safety rails that are at the right height or high enough, set the smith machine rail stops at any level 6 inches apart, floor to top. And then you can drop rest the bar there if or when failure occurs.

Bench press, Mil press, upright rows.. I'll use the smith to safely get past a sticking point or push myself to failure safely.

2 words - power rack

 

[BigboyAl]

using smith mahcine for bench will only make your bench go backwards.. you probably get 15-20% more weight on the bar with a smith machine.. bench with a barbell 1st then finish with smith machine close grip presees.. this is a great way to isolate the triceps.. you'll get a killer pump from smith mahcine close grip benches.. but dont count on it to make you stronger.. just give your triceps a great pump..

 

[Y_lifter]

Damn, nobody reads my shit..

I addressed both items about regarding a power rack and the smith being used
in addition to a BB bench as a supplement.

Taking my balls and going home...

 

[Pat_McCrotch]

Damn, nobody reads my shit..

I addressed both items about regarding a power rack and the smith being used
in addition to a BB bench as a supplement.

Taking my balls and going home...

LOL.

 

[Longhorn85]

I'll use the smith to safely get past a sticking point or push myself to failure safely.

Since I don't have the free barbell option I at least ensure I achieve failure for my heaviest sets.