Smith machine for Bench Press?

[Est1969]

Was working on the barbell flat bench today and a guy told me I should use the smith instead; reason being I could load on more weight and do my reps safely. I was using a spotter.

I've never even considered the smith. Don't use machines in general.

Is this a viable alternative? Am I giving anything up by using the machine? I like the idea of not having to ask people to spot me on the bench...but other than that I am leery of this idea.

Any experience out there?

[ScAR]

The smith machine is a significant tool to utilize. However, in the land of Bodybuilding and Powerlifting free weights are king. For your particular situation you should try using the smith machine when you are unable to find a spotter so you can train heavy without risking an injury. Incorporate smith machine bench press in your routine but do not neglect free weight bench press. You can alternate how ever you would like just make sure you do not just stick to smith machine for a long period of time or you will most likely lose strength when attempting to use the free weight bench from the lack of using your stabilizer muscles.

[kBrown]

My opinion:

I love the smith machine, for AFTER you burn out on free weights, or for bursting through plateaus.

For example: You can absolutely brutalize your triceps and work on some good bench strength by doing half reps on a smith machine

It is something to play with, to use strategically, but not something you make the staple in your routine.

if you would like me to outline some things we use the Smith for I would be happy to do so.

[compudog]

Was working on the barbell flat bench today and a guy told me I should use the smith instead; reason being I could load on more weight and do my reps safely. I was using a spotter.

I've never even considered the smith. Don't use machines in general.

Is this a viable alternative? Am I giving anything up by using the machine? I like the idea of not having to ask people to spot me on the bench...but other than that I am leery of this idea.

Any experience out there?

I wouldn't use a smith machine in place of a spotter. In fact I've tried that and I think it's actually unsafe. In theory, a person only *needs* a spot when their muscles are failing, and in that condition, it's pretty hard to even work the smith. It doesn't work itself, so IMO it's not a viable safety tool. Better to use a barbell and just not go to failure. If you're not sure what that feels like give it a go, the worst that can happen is you'll get the weight on your chest and be unable to lift it. Lots of wiggling will follow. I think it's probably happened to everyone. As long as the weight is under 300 lb or so you should be ok. OTOH, it the weight is over 300 lb then it's might be a different story, but if that were the case I doubt you'd be asking, if I'm wrong I apologise. Personally I use a barbell, and I only ask for a spot when I'm going for a new max.

[fueledpassion]

Smith machine is good:

when you have shoulder and arm injuries
when you do not have a spotter
when you need to have a change in your routine
when you need to consider multiple angles on incline and decline movements (not just 45*)
when you want to do super-wide-grip presses to isolate outer chest muscles
when you want to impress a chick that doesn't know any better (you can lift 5-10% more on the smith vs. free weights)

In regard the spotting comments, while I can see your point in spotting and very much agree on what a spotter accomplishes...if I had to max out on incline bench presses w/o a spotter - I'd choose to do 315lbs on the smith machine over the 295lbs on the free weights every time. Turninig a bar inward is much more likely a thing to happen when I fail the press than to actually hold 300lbs on my chest, rest, then attempt to lift or call for help. Just saying...

[Est1969]

Thanks so much for the great input. I think I will experiment with mixing in the Smith a little.

kBrown: I am interested in seeing what you guys use the Smith for. Thanks.

[ZiR RED]

The smith machine is terrible if you have shoulder issues. The movement pattern of the bar during a bench press or squat is not in a straight line. The smith works in a straight line. The movement pattern is not natural and takes the joints out of alignment increasing wear and tear.

The force placed on the bar is in unnatural angles as well during smith machine lifting. You can push horizontally on the bar and it will move during a smith press..whereas if you push horizontally during a bench press it will fall onto your crotch. For those who use the bench press to develop the pecs, this means more emphasis is put on the front delts and triceps. For those that use it to increase their bench press or horizontal push...then it means you are ingraining motor mechanics that are unnatural.

Next, a super wide grip on the bar is just a poor idea. It does not increase pectoral recruitment (the pec fibers run laterally, and thus you really can't isolate inner vs. outter), it places more emphasis on the anterior delts, it results in greater impingement, and over time can lead to some serious shoulder injuries.

If you don't have a spot, don't use collars, and just dump the weight to the side if you are going to failure.


Br

[bdcc]

The smith machine is terrible if you have shoulder issues. The movement pattern of the bar during a bench press or squat is not in a straight line. The smith works in a straight line. The movement pattern is not natural and takes the joints out of alignment increasing wear and tear.

The force placed on the bar is in unnatural angles as well during smith machine lifting. You can push horizontally on the bar and it will move during a smith press..whereas if you push horizontally during a bench press it will fall onto your crotch. For those who use the bench press to develop the pecs, this means more emphasis is put on the front delts and triceps. For those that use it to increase their bench press or horizontal push...then it means you are ingraining motor mechanics that are unnatural.

Next, a super wide grip on the bar is just a poor idea. It does not increase pectoral recruitment (the pec fibers run laterally, and thus you really can't isolate inner vs. outter), it places more emphasis on the anterior delts, it results in greater impingement, and over time can lead to some serious shoulder injuries.

If you don't have a spot, don't use collars, and just dump the weight to the side if you are going to failure.


Br

Not that this is the topic but I have seen EMG work on the guillotine press having a higher activation threshold so a wider grip isn't necessarily a bad idea based on this alone.

On topic the smith machine is excellent for people who can't do push ups on the floor and need to use a less demanding angle. It is also great for leaning on when you are feeling tired between sets and a fantastic meeting place for young and ignorant alpha males on a Monday who all turn up to train chest together.

[compudog]

If you don't have a spot, don't use collars, and just dump the weight to the side if you are going to failure.


Br

Exactly. Also, on the smith if you end up with the bar on your chest you can be in a real pickle, since you *can't* dump the weights, nor can you wiggle out from under them, at least, not easily. Something to consider for those who think the smith machine is safer with heavy weights.

[kingk0ng]

The smith machine is terrible if you have shoulder issues. The movement pattern of the bar during a bench press or squat is not in a straight line. The smith works in a straight line. The movement pattern is not natural and takes the joints out of alignment increasing wear and tear.

The force placed on the bar is in unnatural angles as well during smith machine lifting. You can push horizontally on the bar and it will move during a smith press..whereas if you push horizontally during a bench press it will fall onto your crotch. For those who use the bench press to develop the pecs, this means more emphasis is put on the front delts and triceps. For those that use it to increase their bench press or horizontal push...then it means you are ingraining motor mechanics that are unnatural.

Next, a super wide grip on the bar is just a poor idea. It does not increase pectoral recruitment (the pec fibers run laterally, and thus you really can't isolate inner vs. outter), it places more emphasis on the anterior delts, it results in greater impingement, and over time can lead to some serious shoulder injuries.

If you don't have a spot, don't use collars, and just dump the weight to the side if you are going to failure.


Br

^ This.

Machines are unnatural movement pattern. When you lift weights, the peripheral system sends impulses to the the CNS (through the spine) to change its movement pattern accordingly. This phenomenon is called "motor pattern". Using a smith machine you are teaching your body to move unnaturally and improperly. You also take emphasis off the must deserved stabilizer muscles. Do not use the smith machine just because you can do more reps or more weight. The reason for that fact is not good. If you need a spotter, use a power rack. If you don't have a power rack, then do what red recommended and dump the plates.

[VS91588]

Listen when it comes to powerlifting it's more respectable to use Free Weights since powerlifting comps use nothing but that. In terms of bodybuilding and training for HYPERTROPHY and not much on strength gains than Smith Machine and other machines like Hammer Strength are perfectly fine. Ppl say "oh you can lift more on Smith." Ok than, don't do the same weight you normally would do on free weights and load more weight; get your reps! I personally stopped Military pressing w/ free weight barbells and use the smith machine and my shoulders got bigger from it. I don't care what ppl think all I care about is what I see in the mirror

[fueledpassion]

You guys are smith machine haters. Change up the routine and stop being a sissy!

[onemorerep1]

You guys are smith machine haters. Change up the routine and stop being a sissy!

So i hope this settles it. Get your ass off the couch and into the gym. The smith machine will love you for it

[VS91588]

Smith machine; in respect to every other workout equipment in your gym - if it didn't work than it wouldn't be around!

[StillKicking]

I've benched for years without a spot but generally do it in the squat rack with the pins set slightly below the bottom position. If you were to fail, you can drop your chest down a bit, let the bar rest on the pins, and slide out easily. Seems much better than benching with a Smith machine to me.

[Est1969]

Smith machine; in respect to every other workout equipment in your gym - if it didn't work than it wouldn't be around!

Hehe...the advice was pretty consistent, and then it seemed to reverse in favor of staying away from the Smith. I've been a barbell-only lifter for 20 years, so I will stay faithful. However I think that I will still experiment with rotating in the smith on heavy days from time to time to see what happens. I've never benched heavy w/o a spotter and have zero experience dumping a barbell...no real desire to try it either.

The dude that suggested the smith had a huge chest...the machine couldn't be totally worthless.

[kBrown]

We use smith machine for:
1) Shoulder press, after doing standing presses and seated dumbbells. Good way to feel some heavy weight.
2) 'extra negative inclines' Basically we take a fairly heavy weight and as we are bringing the weight down someone pushes the bar downwards, you in turn have to resist the added pressure and bring it down very slowly--making the eccentric motion much more difficult.
3) put the stoppers up so the bar is a few inches above your chest and doesn't go lower. Secure a fairly close grip and use very heavy weight. Push out a few sets of 5-8 reps. Make sure you position it so mostly the tricep is being worked. These will blow the hell out of your triceps.

[Est1969]

Smith machine; in respect to every other workout equipment in your gym - if it didn't work than it wouldn't be around!

Hehe...the advice was pretty consistent, and then it seemed to reverse in favor of staying away from the Smith. I've been a free weight only lifter for 20 years, so I will stay faithful. However I think that I will still experiment with rotating in the smith on heavy days from time to time to see what happens. I've never benched heavy w/o a spotter and have zero experience dumping a barbell...no real desire to try it either.

The dude that suggested the smith had a huge chest...the machine couldn't be totally worthless.

[Rodja]

I'd never use it. Ever.

[ZiR RED]

Smith machine; in respect to every other workout equipment in your gym - if it didn't work than it wouldn't be around!

And so are women who walk on the treadmills for 2 hours a day and lose absolutely no weight. So is a ton of supplements that don't do a damn thing but people continue to buy. That's just another way of saying "This is the way its always been", which is perhaps the most damaging statement ever.

Br