Smith Macine Rules!
- 05-10-2009, 03:04 AM
Smith Macine Rules!
I just tryed it out, even though ive been working out for a long time.
Sad i know.
Well usually i do bench.
But my chest feels totally wreck, and not my triceps or shoulders.
It really helped with my form.
and i was able to put more weight.
I did 245-6,235-8,235-10,185-8 135-16(not in a specific order)
empty bar to warm up
What else you guys do on smith machines?
post up your routines.
- 05-10-2009, 03:14 AM
Please avoid smith machines as much as possible.
They cancel utilization of stabilizer muscles and do not allow the body to work in the normal three-dimensional plane.
Originally Posted by Daniel Evans
If you're going to use machines, please make sure it's AFTER you use the free weights unless you're recovering from some sort of injury.
05-10-2009, 03:35 AM
good points, but it always good to switch up your routine.
But exactly, if i dont have a spotter to do real bench.
then you'd say dumbells, good too, but its also good to have some to help you get up the weight and push, if your trying to put maximul weight, which is necessary sometimes, in order to progress
on the smith i was able to work by my self with maximum
i hear what your saying, but im not going to avoid smith
its the first time i tryed it, and i really like it.
thanks though, i knew the cons of smith
probally thats why i avoided it,perhaps
05-10-2009, 03:37 AM
ive read that some pros even just use machines for everything
not saying its not good.
But machines definitely have their use.
05-10-2009, 10:50 AM
i do squats on my smith machine, because i had a rough knee injury a couple of years back, so it helps me do more weight without being scared of hurting my knee. It also makes me have good form and after each leg day i definetely feel it everywhere so it works for me.
05-10-2009, 11:42 AM
Smith machine has its place. However, free weight movements are far superior imo, especially on compound movements.
05-10-2009, 12:01 PM
05-10-2009, 12:03 PM
05-10-2009, 12:24 PM
A properly performed squat would involve hip drive which doesn't place unnecessary tension on the hips, you use hip drive to avoid putting that tension on the knees. During a squat, you're not suppose to push up using your feet like a leg press, then that IS hard on your knees. You're suppose to drive the weight up from your hips utilizing more of the posterior chain and less of the knees.
The choice is yours, but a power rack provides the same safety. Just realize that your stabilizers aren't getting worked and therefore you won't be getting the same workout, not nearly as effective.
05-10-2009, 01:41 PM
deadlift on smith machine how would u do that the smith machine if u put the bar all the way down is like a 1/2 deadlift and those pull things help u mvoe the weight up alot..
smith machine deads are retarded lol
05-10-2009, 01:59 PM
On a smith machine I can bench press 225 for about 10 reps, on free weights my personal best was 6 reps, now I can get about 4.
05-10-2009, 02:18 PM
smith machine ruins ur rep rythm too the only thing i use them for is reverse grip tricep bench which makes u push em in a direct line using nothing but tri's
05-10-2009, 02:21 PM
I prefer triceps extensions and weighted dips personally. :-)
Smith machines I always recommend to avoid, you're only cheating yourself really, machines can have their place but barbell / free weight work is always going to be more superior and therefore should be done first if you insist on machines.
05-10-2009, 02:41 PM
05-10-2009, 02:54 PM
05-10-2009, 08:29 PM
I think we agree free weights are superior. However people saying the smith machine is useless are ludacris.
You can do explosive and speed rep training on them. Plus you can hit the muscles in new different ways.
Smith machine is an excellent addition to just about any trainig program.
05-10-2009, 09:09 PM
If you have access to free weights, they should come first, then do your machine work if you feel it's necessary.
05-10-2009, 09:48 PM
Smith machine is my number one choice for drop sets (no rest, dropping 10 pounds each set, for 4-5 sets, working to failure each set).
05-10-2009, 10:13 PM
Smith machine takes makes doing a heavy squat with no spotter possible...Sometimes an empty gym is no good...
05-10-2009, 11:03 PM
I am with Gymrat, avoid the smith machines at all costs.
If you don't have a spotter try pin presses for Squat and Bench.
05-10-2009, 11:32 PM
There's always a power rack if you don't have a spotter, I recommend a power rack any day. If your gym has a smith machine, the biggest chance is that it has a power rack or at least a squat rack, as well.
05-10-2009, 11:38 PM
i used smith machine for bench when i hurt my shoulder, but i also use it once in awhile when i alternate from incline dumbells because for some reason the incline bench at my gym is made for taller people, the seat doesn't move and the rack height doesn't change so i can't go as heavy as i can because to get it racked and unracked i have to get out of the seat, when i don't have a spotter
05-10-2009, 11:57 PM
There are a few things like maybe behind the back wrist curls or maybe shrugs that are ok with a smith, but a smith machine almost always puts your joints in an unnatural movement patern during the big multi joint movements which ups the chance for injury and certain imbalances.
05-10-2009, 11:59 PM
[QUOTE=-2z-;1963059]but a smith machine almost always puts your joints in an unnatural movement patern during the big multi joint movements which ups the chance for injury and certain imbalances.[/QUOTE]
The truth has been spoken!
That is exactly what I'm trying to stress and you hit the nail on the head with the hammer and completely smashed it through the board! Reps!
05-11-2009, 12:26 AM
05-11-2009, 12:33 AM
We choose our more dominant compound movements by movements that occur mainly in nature. For example the bench press, overhead press, and squat are the basic push movements. They're the core of pushing movements simply because their the most natural movements that the body is not only used to working but benefits in everyday life from practicing these movements.
You use different movements that involve different antagonists, synergists, stabilizers, and dynamic stabilizers to further educate these movements as well as the body parts utilized to properly execute and learn to use these forces more efficiently.
The most common movement in pressing is probably the squat. You squat a variety of times during the day, another one would be the bench press in which you push something away from your body. The next would be the overhead press where it occurs anytime you lift above your head.
This alone doesn't only make the movement itself natural but helps to better generate force in the natural movement in these planes. As long as you're contemplating this when you choose the source in which you use to generate, you will grow.
Having a machine give you a fixed range of motion that will not work your stabilizers just doesn't at all make sense to me, especially when you have the ability to use free barbell weights.
05-11-2009, 12:36 AM
05-11-2009, 12:48 AM
The benefit of a bench press over a fly is the ability to utilize the triceps, the anterior deltoids, the lats (during the eccentric portion) and overload the multiple muscle groups at one time, why cancel the utilization for an overall less effective workout?
05-11-2009, 12:51 AM
05-11-2009, 12:55 AM
I said the REASONS to perform a bench press over a fly is that the bench press is a more NATURAL movement by the body and INVOLVE and OVERLOAD more muscle groups at the same time for an overall more effective workout. No one bashed the free weight fly, as they have their place.
Yes my point IS to promote free weights. Yes, I preach against an unnatural form. You generate force in natural planes of motion to allow your body to work more efficiently in those planes of motion, so performing an unnatural plane of motion and canceling utilization of multiple muscle groups at once just doesn't make sense to me at all.
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