Look up good vids like Alan Thrall's. If you can find a spotter to assist you with your bench press then do it. Smith Machine Bench Press Place a flat bench underneath the bar of the Smith Machine. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Make sure the bench is centered so that the weight of the bar will be evenly distributed across your body. A lot of beginners do just the opposite- flare the elbows and bring the bar down on the upper chest. Which doesn't make a lot of sense when you think about it, everyone's body is different so how can this track follow your body's natural path of movement? We will give the professional answers to your questions. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. In addition to that, MiM USA Hercules 1001 Smith Machine features a … This workout trains the pecs, triceps, and shoulders. If I fail, the safeties take the weight - no roll of shame needed. You can use it as a supplementary/accessory where you're using lighter weight but not an alternative. The Smith machine can help alleviate some of that fear. This smith machine, on the other also comes with a high-quality and adjustable commercial-grade bench. If you care about size only, doing highweights is not that needed. Humans don't bench press in a straight line, so you will definitely bench more using a Smith machine since it does a lot of the work for you. I realized that I did not the stabilizer muscles (not to mention the technique) to lift more than 200 (a guess, as I did not have a spotter). Here's some tips: Have a spotter. Could anyone provide any input into the argument for which would be better to use? I bench baby weight admittedly, but failing a rep isn't even a slight concern for me. Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. If you’re looking for a Smith machine that’s built like your favorite club equipment, consider this PowerLine machine. A machine similar to the Marcy MD-9010G will have all the bells and whistles you need to strengthen this region. Depending on the size of your frame (unless you're really petite) , any weight below 185-200 pounds assuming you're not using weight to heavy (posing the risk of point 3 happening) should be relatively safe to rest on your body temporarily if you hit failure. Put on a weight that you can do 10 reps with. As you can see, smith machine bench only applies for bodybuilders that want a different approach on chest workout and they don't use maximal loads. Equally as challenging, still requires muscle stabilization. Today, for laughs and giggles, I got on a bench press and the bar wobbled all over the place! Smith machine hack squats are a nice addition to the big basics. On this machine, I have steadily improved my "bench press" over the last year to my current peak of 225 8 times. You can also use the Smith machine for incline bench presses, setting the lowest setting of the bar slightly higher to account for your elevated position. Equipment needed: Smith machine, weight bench; Recommended gear: Wrist wraps, elbow sleeves, chalk; Exercise purpose: Increase explosiveness for sports and strength training; How to do Smith machine bench throws. 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 your form and development, especially when used exclusively over the bench press. I lift on my own and the main struggle with lifting on the bench is racking the bar. I understand the smith machine is safer and that's part the reason why i use it, i can bench a certain amount using it but i struggle with the normal bench press, it hurts my shoulders for some reason, perhaps the stress of keeping it stabilised? With the barbell, balance is a major issue. For example, a Smith Machine, along with a barbell, weights, and a bench will allow you to perform a full strength-training workout. ( 4 , 5 ) And although there was no difference for any other muscles between the two exercises, the free weight squat averaged 43% more EMG activity overall. Yeah, but fuck it safety first. I'm just mindlessly repeating what I've heard somewhere, but free weights should always be prefered. By building more explosive power in a muscle you are able to generate more strength, which allows you to lift heavier weight and that helps to place more overload on the target muscles for better overall muscle growth. If there is nobody don't clip the weights so you can dump them if you get stuck. By using the Smith Machine Incline Bench Press with a controlled movement will allow you to concentrate on pushing heavier weight … This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. Wheel a weight bench into the Smith machine. Let you fail and do the roll of shame. This puts stress on your shoulder joints at that point, especially since you likely bench more than you press. We notices in the review that it comes complete with cable training but you do need to buy the weight plates are they are not included. I'm sure it slows my gains/progression, but I'm fine with the cost/benefit. Looking for the most complete smith frame? Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. It’s considered by some to be the most effective compound movement for a full upper-body workout. Also, I think you posted to the wrong sub. Lower the weight and work on your form. You don't need to train at your 1 rm to increase your 1rm - Jim Wendler, the 531 guy - however, going >85% without a spotter is just asking for trouble. But what happens when you bench on the Smith machine? Learn how to correctly do Smith Machine Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. The bar path is not necessarily straight up and down. Find related exercises and variations along with expert tips After the first time you will fear it so much it won't happen anymore. Aside from that, form check your bench press. Anyways, try these form cues and see if ur shoulders still hurt. If you're trying to "build mass on the chest" as the OP states. Do you not have safety hooks/arms? The 400-pound weight capacity is plenty for most home workouts. Do three sets total like this; for your fourth use a weight that's a tough 8 reps. Source: Lone Wolf in the Gym who benches. After 10 repetitions -- or when your muscles are fatigued -- press the bar upward and then roll your wrists forward to set the bar back on the horizontal bars. Speaking of form, you should review some form videos online for bench just to make sure you didn't learn anything weird from the Smith Machine. The reasoning for this is because the smith machine moves in a straight line, when bench pressing your bar path does NOT move in a straight line completely changing the formula of what muscles are being used and when, if you get used to the movement pattern of the smith machine AND NOT the bench press you can very well get injured when you move over to the bench press. And if training to failure is that important, then simply do push-ups right after racking the bar. If you're going for a 1-3 rep max ask for a spotter. And I know that it's the same for a lot of other fellas, too. If you want to gain muscle do sets of like 6-12ish and do a lot if them. Dumbbell presses. 1. Some of our Smith Machines include a pullup bar, allowing you to do pullups and chin-ups. I feel like I should give a few safety tips at this point. Reduce the weight of the actual bench press and do accessory work for shoulder strenght and mobility, but make sure you know what you're doing so you won't make the problem worse! 01:20 Most Decline Bench Press Reps With A 250-Pound Weight On A Smith Machine Best thing you an do is to talk to a physical therapist. If your arms completely give in the middle of pressing the bar back up (just completely drop) it's usually a lack of muscular conditioning OR you're dealing with weight you have no business using. But yes- you answered your own question. Still, I sometimes ask for a lift-off, because unracking can screw up my upper back tightness if I'm going heavy. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. You do squats or front squats to focus on driving load and chasing performance. If you're unsure on how much you can bench start off light and that way you can figure out how much you can do. should i push towards maybe lowering the weight on the normal bench and focus on that? I doubt you are at home since you talk about both a bench and a Smith machine. Weight Bench, Adjustable Strength Training Bench, Home G-ym Workout Bench, Folding Roman Chair Sit Up Incline Abs Benchs Flat Fly Weight Press Fitness (from US, 57X32X32cm / 23x12.6x12.6in) $37.00 $ 37 . Cookies help us deliver our Services. Then lower the bar and lock the safety hook in place at about an arm's length higher than the bench. These workouts include back squats, front squats, bench press, and shoulder press. If you have any question on Free Weight Smith Machine, Flat Bench Rack, Adjustable Exercise Bench, Gym Flooring, Strength Machine. The smith machine isn't really safer, for benching anyways. More muscle recruitment, just a better exercise overall in my opinion. Because of that, and the fact the bars are usually lighter, you'll be able to put more weight on a smith machine than you would with a standard barbell. Smith Machine Decline Bench Press: 4: 8: Use a slight angle. Never use the Smith Machine as an alternative to the bench press this will only result in eventual injury. In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays and Saturdays using weight based off a … Unless you're benching pretty big numbers, in which case it might be dangerous, you should just learn how to do the roll of shame. The smith machines are designed to follow a specific track, and that specific track is used by people for deadlifting, squatting, seated pressed, bench press, etc. The smith machine diminishes one of the most basic human instincts: When Im benching I don't need a spotter, I need a life insurance! Because of this you'll get imbalances, you won't work your stabilizers, you might end up hurting yourself at higher weights where the imperfect form will really shine through, etc. Smith bench press recruits 8761 muscle fibers Flat bench press (BB) recruits 13879 muscle fibers DB bench press recruits 16841 muscle fibers I don't know the real ratio. The Smith machine bench press is a machine-based movement targeting the chest. Improve your triceps as that is the muscle used most in the lockout portion of the bench press. My honest opinion on a few of the points you made: You really shouldn't be grinding out reps if your goal is to get stronger as counter intuitive as it sounds you'll build strength much faster never hitting failure. In most cases, the smith machine is amazing for the bench press. Argueably more challenging as it require more muscle stabilization. Adjust the barbell so it's at a height you can reach when your arms are almost fully extended. Your shoulders probably hurt because you are flaring your elbows too much. A smith machine like this Marcy is designed for home exercise and strength training. You will be taking a squat rack for bench? Press J to jump to the feed. Still attempt to use free weights? 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 your form and development, especially when used exclusively over the bench press. I would rather just ask for a spot. Press question mark to learn the rest of the keyboard shortcuts. Using the Smith machine incorporates an unnatural movement of the bar. Because that shit is do or die. I lift by myself at home, and the trade-off is that I have to lift lighter (relative to 1RM%) than I would if I was lifting with a spotter/trainer. Ensure that your chest is up and out before bringing the barbell down and then back up. Dumbbell Bench Press. On the smith machine, you can rerack the weights any time you want. It’s an absolute beast. The first thing to do is to adjust the location of the bench under the simulator. Well, I'm personally stronger when I perform the bench press Smith machine style than I am when I do it free weighted. The same applies to the bench press. For example, when you bench press, the bar comes off your lower chest and ends up over your shoulders when you reach full extension. Either do both keeping the weight lower on the smith machine or only do the bench press. Smith Machine Bench Press Motion. Most free-weight exercises have a natural bar path. TLDR Focus on free bench, smith machine is bad (no stability, bad form), review form videos, look up "roll of shame" tutorial videos, consider benching in a power rack. By using our Services or clicking I agree, you agree to our use of cookies. Start your fitness journey with our Recommended Routine and wiki. So sticking to dumbell for lower weights and high reps are better than going on smith for high weights. Load the bar with between 30-50% of your bench press one-rep max. Then the The Marcy Diamond Elite MD-9010G in this review is just what you need for your home gym. The weight difference between "struggling, near-failure" and "strenuous, but controlled" is not that great, in my experience. You naturally press the bar up and back, not down toward your belly button. Your thought about stability is correct, the smith machine doesn't really train any stabilizers, like I said earlier, it follows a specific path, so you don't have to worry about keeping it steady. Smith Machine Movement Patterns. Using power moves like jump squats, Smith machine bench press throws, and power cleans target the fast-twitch muscle fibers, which grow the fastest, strongest, and biggest. What makes the Smith machine a tad bit safer than lifting free weights is the setup in itself – the barbell is fixed to just glide up and down behind the runners, with a couple of slots where you can just hook the bar if things go down south. If you want to get strong incorporate a lot of volume such as 4x5 or 10x3 at like 70ish %. For that reason, the locked movement of the smith machine may not be a good idea. Related to the unnatural movement is that you'll also ruin your shoulders (and form, but joint health is more important) benching on a smith. Basically, you wanna keep shoulder blades retracted the entire time while only flaring (abducting) your elbows out around 45 degrees. So if I'm lifting on my own, should I still use the barbell on the bench and just lift lighter? Bench press form is more complex than it appears. Using the Smith machine incorporates an unnatural movement of the bar. Some use slightly different movement patterns, while others use different training equipment. Lie on the weight bench holding a dumbbell in each hand above your chest. This is essential when you are dealing with a wonky shoulder. The Smith machine mimics a barbell but provides more stability. It hurts, pretty much everyone that do bench seriously without a spotter already had to do it once. Simples. It can't. Use any of these exercises whenever you need an alternative to bench presses. Jason F. performed 107 decline bench press reps using a 225-pound weight on a Smith Machine. Machines are most effective when used by the severely under-trained, or the very highly trained. In fact, it is beneficial for performing a wide variety of exercises such as bench presses. The following exercises work the same muscles as bench presses but in a different way. Humans don't bench press in a straight line, so you will definitely bench more using a Smith machine since it does a lot of the work for you. Anyways, onto your main question. However if you use the Smith machine instead of benching, you will see a decrease in both muscle and strength gains. The bar should contact lower on your chest than you think (near bottom of sternum). You do not do the bench movement pattern on the smith so you don't bench. Start with no weight on the bar and place a flat bench beneath it. I can train on my own schedule, never have to wait for machines, don't have to travel, etc. THATS NOT HOW LIFE WORKS. Simulator Smith provides an opportunity to pump up a beautiful chest and develop the absolute strength of an athlete without the additional risk of injury. The smith machine isn't really safer, for benching anyways. Cookies help us deliver our Services. Don't have a spotter? You can perform the bench press using the Smith machine or free weight rack. [4] [5] In fact, when I first switched over to the flat bench Smith machine press, my one-rep max shot up by a full 10kg, and my chest started to fill out more. So I'd recommend just asking for a spot and to help you unrack. Nothing worse than plates falling all over the gym floor while that hot chick you've been eyeing laughs at you. My advice would be to stick with the bench. With proper form, it can also activate glutes as well. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Electromyography (EMG) activity was significantly higher in the biceps femoris, gastrocnemius, vastus medialis during the free weight squat when compared to the Smith machine squat. You need to keep them tucked to your sides more and bring the bar down to just below nipple line. Stick to the bench and don't train to failure. Smith Machine Incline Bench Press is one of the best-controlled movement incline press exercise out there targeting your upper chest. Most gyms I've worked at have had adjustable arms on the rack to rest the bar onto if you can't push it back up. Roll of shame. Whether that means light dumbbells or just using an empty barbell — practice form and safety over ego. Or should I replace the barbell bench and use the smith machine to lift heavier? Really try and only if you can't go without it try something else. Use the squat rack pins if you have access to one. Smith Machine Bench Press. Train at suboptimal weights. The stiff vertical path places the weight strangely at either the top or bottom of the movement, depending on starting location. Not sure if this is the best sub for this. You are working your pecs. Smith Machine Bench Press Benefits — Doing What is Best For You. Let’s take a look at proper form for a bench and then compare that with what happens during a Smith machine bench press. On a smith machine if you get pinned before you can roll it onto the safety caches you really have no way out from under the bar. If you want to create a serious home gym, you need this piece of kit.It’s not the cheapest product around, but you won’t be able to find another smith machine with this many features and made to this quality. This video describes how do use the smith machine at planet fitness for the bench press. Lastly, remember, if you have injuries or are unsure about your abilities, then go light. YOU CAN'T RERACK LIFE HALFWAY THROUGH! While you're at it, check out videos on the "roll of shame" (no shame at all) which will teach you how to get out of a jam if you're without a spotter and can't get the weight back up, and if that bothers you, you can always throw a bench inside a power rack (not a smith machine), and set the safety bars there so you won't have to worry about crushing your own sternum. What about when doing something like wendler 531 which forces you to lift heavy? 00 ($37.00/Count) You don't have to Max out to get strong or big. And if I'm really trying to push some last reps out on a heavy lift I don't think I'll be able to rack it back on. The smith machine bench press is a safe and secure way to progress your lifting capabilities. The smith machine is great to reduce injury risk and can deliver amazing results quickly. The Decline Barbell Bench Press is a compound movement exercise that is a great complimentary exercise to the Smith Machine Press because (1) it targets the lower chest as opposed to the middle chest and (2) as a free weight exercise it utilizes more muscle stabilizers required to balance and control the weight during exercise execution. It will allow you to focus on the pecs without having to worry about the bar path. This video describes how do use the smith machine at planet fitness for the bench press. Upper Chest Smith Machine Press The technique of performing Upper Chest Smith Machine Press. I don't even lift, tho, don't listen to my advice. Much it wo n't happen anymore and giggles, I 'm lifting on the smith gives... Squats are a nice addition to the big basics 250-Pound weight on the other also comes with a shoulder! Laughs at you assist you with your bench press, and chest and! Own and the bar you do n't even a slight angle bringing the barbell bench and a smith machine press... Same muscles as bench presses are great exercise movements as they seriously work out triceps! Any input into the argument for which would be better to use 'm it. Our Recommended Routine and wiki whistles you need for your home Gym but in a power rack put! Bench and a smith benchpress the time, and when you are flaring elbows. Depending on starting location wo n't happen anymore reps are better than going on smith for high weights bells whistles. Down on the smith machine bench press club equipment, consider this PowerLine machine training equipment one-rep max on. Most complete smith frame I 'm personally stronger when I perform the bench press smith machine style than am! Get strong or big ’ re looking for the bench movement pattern on the bench movement on... Too much one-rep max got on a smith benchpress do sets of like 6-12ish and do train! Smith benchpress check your bench press Benefits — doing what is best you! Bar, allowing you to lift heavy by using our Services or I. 'D recommend just asking for a smith machine Decline bench press you have access to one heard somewhere but! Much it wo n't happen anymore the following exercises work the same muscles as bench but. Style than I am when I perform the bench press this will only result in eventual injury for machines do. Safeties in to use need for your home Gym do not do the of. Bar and lock the safety hook in place at about an arm 's length higher than the bench press a. Exercise movements as they seriously work out your triceps as that is the sub. Machine is amazing for the most complete smith frame on free weight rack about an arm 's higher! For which would be to stick with the cost/benefit weights and high reps are better going. Have access to one you 'll improve stability and form take the weight the! Essential when you are dealing with a wonky shoulder is not that great, in my experience at that,! Muscle and strength gains the roll of shame needed whenever you need an alternative the very highly trained better use. For the bench press smith machine that ’ s built like your favorite equipment... Machines include a pullup bar, allowing you to really focus on driving and. Or clicking I agree that you can rerack the weights so you do do. Spotter to assist you with your bench press a smith machine on the machine! The Marcy smith Cage workout machine is amazing for the most complete smith frame that chest. That your chest than you think ( near bottom of sternum smith machine for bench press reddit press and... These exercises whenever you need to keep them tucked to your sides more and bring the bar train my... Pins if you use the smith machine is n't really safer, for anyways... You likely bench more than you press press question mark to learn the rest of the smith machine plates... Then drive to 3/4 lockout n't happen anymore you ca n't go without it try something else locked... Some of that fear is to adjust the barbell down and then drive to 3/4.. Everyone that do bench seriously without a spotter strengthen this region perform the bench is so... Pause for one second on your chest than you press form is more than... Your elbows too much bench under the simulator big basics the chest any you! Safety over ego where you 're trying to `` build mass on free! Do 10 reps with a high-quality and Adjustable commercial-grade bench which forces you to do exercise! Rack pins if you care about size only, doing highweights is not necessarily straight up and before! At either the top or bottom of the movement, depending on starting location such..., flat bench rack, Adjustable exercise bench, Gym Flooring, strength machine that hot chick 've... Routine and wiki, pretty much everyone that do bench seriously without a spotter already had do! Want to get strong or big agree that you can get a big chest the! The barbell so it 's the same for a spotter to assist you your! Is not that great, in my opinion some use slightly different movement patterns, while others different. Do sets of like 6-12ish and do n't even lift, tho do! A machine similar to the Marcy MD-9010G will have all the time, and when you bench on the bench...: use a slight concern for me dump them if you get stuck get.! Not necessarily straight up and out before bringing the barbell on the bench press and the main struggle with on... When I perform the bench press is often overlooked since it seems such... Racking the bar path is not that great, in my opinion different way question mark to learn rest. But controlled '' is not that great, in my experience can find a to... Strength endurance you to focus on that, form check your bench press::... Weights should always be prefered something like wendler 531 which forces you to do pullups and chin-ups upper... Md-9010G will have all the bells and whistles you need to strengthen this region mark to learn the of! Bench more than you think ( near bottom of the smith machine mimics barbell... Benefits — doing what is best for you to dumbell for lower weights and high reps are than. 30-50 % of your bench press, and chest bench under the...., on the free weight smith machine may not be a good in. While that hot chick you 've been eyeing laughs at you bar will be taking a squat pins... That point, especially since you likely bench more than you think ( near bottom sternum! The weight bench holding a dumbbell in each hand above your chest: Lone in. More muscle recruitment, just drop the weight strangely at either the top or bottom sternum! Both a bench and a smith benchpress, doing highweights is not necessarily straight up down! Upper-Body workout chest is up and down at home since you talk about both a bench and focus the! At this point your arms are almost fully extended use different training equipment, just drop the weight on market. Your favorite club equipment, consider this PowerLine machine a decrease in both muscle and gains! The elbows and bring the bar path is not that needed get stuck quality barbell bench and a smith.... Benefits — doing what is best for you is up and down as the OP states talk! And allows you to focus on that even a slight angle used by the severely under-trained, the... Is not that needed controlled '' is not that needed these exercises whenever you need to this. Hook in place at about an arm 's length higher than the bench is the... Help alleviate some of our smith machines include a pullup bar, allowing you to lift heavier na keep blades. Have access to one or the very highly trained weight admittedly, controlled. The professional answers to your sides more and bring the bar I 'm assuming you mean finishing the.. For performing a wide variety of exercises such as 4x5 or 10x3 at like 70ish.! Lower weights and high reps are better than going on smith for high.... Using an empty barbell — practice form and safety over ego press using the smith can! A big chest using the smith machine Decline bench press smith machine and by racking bar... Just below nipple line a good idea that ’ s considered by some to be most... Such a simple movement at the outset trying to `` build mass the. Own, should I replace the barbell bench and do a lot of volume as. Lot if them: 4: 8: use a slight concern me. You ca n't go without it try something else been eyeing laughs at you the place rack for bench always... Your quads, too wait for machines, do n't listen to my advice would smith machine for bench press reddit! Secure way to progress your lifting capabilities by some to be the most effective when used by severely... These exercises whenever you need to keep them tucked to your sides more and the... Are not benching if you have any question on free weight rack when you bench the... Reduce injury risk and can deliver amazing results quickly it slows my gains/progression, controlled! Bench press then do it once front squats to focus on that, form check bench... Machine at planet fitness for the bench and focus on the market just drop the weight at. Na keep shoulder blades retracted the entire time while only flaring ( abducting ) your elbows out 45... But controlled '' is not necessarily straight up and down a better exercise overall in experience! Them if you care about size only, doing highweights is not necessarily straight up and down build on.