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  1. #1
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    Default smith rack & bench press

    I was wondering if bench press could be replaced by the smith rack press machine or is it totally working the different muscles?

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    Coming Up The Ranks MrProteinMan's Avatar
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    Quote Originally Posted by nickk View Post
    I was wondering if bench press could be replaced by the smith rack press machine or is it totally working the different muscles?
    It's still pretty much working out the same muscles,but i am pretty sure and in my opinion the smith machines are nothing to compare to free weights, free weights supposedly give you better gains and workouts, machines make it to easy and like i said nothing to compare to free weights, i've found this out as well because I always use free weights and I know what I can and can't do, well I got on a Smith and put on Wayyy more weight that I usually would ever try to put up, put it up 10times and said wow this is way to easy. Also like thats all one of my friends use and he puts up like 240 with it, and when it goes to free weights he can't even touch that.
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    Größte Mutter im Zimmer Abaddon's Avatar
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    The smith machine isolates the very basic up and down movement of the weight. It will not assist in developing true, usable, muscle strength or much definition.

    Mass and overall strength is achieved much better with free weights, as all interrelated muscles in the group are involved; they are needed to control form, timing, and build balance.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

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    Regular Poster recently93's Avatar
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    def. stay away from the smith machine. you dont utilize any of your stabilizing muscles when pressing in the smith machine. Also many are on an angle which can be bad for a raw lifter.
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    Regular Poster donuteric's Avatar
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    I do switch from free weights and bench to smith machine once in a while, the same way I switch from dumbbells to machines sometimes.

    Granted dumbbells and barbells recruit more muscles while working out, but that doesn't mean you don't gain anything from using smith machine. If i had to choose between absolutely poor form on dumbbells vs superb form with smith machine, I actually might pick the later. But with that said, I wouldn't recommend working out only on smith machine.
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    M&S Power User hpglow's Avatar
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    The smith machine defiantly has it's place. I don't think it is part of a primary workout, however. It is good to get over humps, and to place in there during shock weeks. I don't think there is a true replacement for flat and incline BP.

    Now if you don't have a spotter it may be more safe to use the smith, specially if you are doing stuff like guillotine presses.

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    Größte Mutter im Zimmer Abaddon's Avatar
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    ..
    Last edited by Abaddon; 07-31-2010 at 01:47 PM. Reason: double up
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

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    Größte Mutter im Zimmer Abaddon's Avatar
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    Quote Originally Posted by hpglow View Post
    The smith machine defiantly has it's place. I don't think it is part of a primary workout, however. It is good to get over humps, and to place in there during shock weeks. I don't think there is a true replacement for flat and incline BP.

    Now if you don't have a spotter it may be more safe to use the smith, specially if you are doing stuff like guillotine presses.
    Agreed - the smith machine is great when moving big weight without a spotter. It's good to have a safety mechanism and the smith certainly is a reassurance.

    But by the same token, squatting on a slant with the smith hurts the spine, benching without perfect form can hurt the elbow joints and shoulders. Etc etc.

    Ultimately, I'd rather free weights to a whole empty gym full of similar equipment.
    WEST AUSTRALIAN AMATEUR STRONGMAN
    AXLE CLEAN-PRESS: 105 kgs/ 231 lbs BENCH PRESS: 135 kgs / 298 lbs DEADLIFT: 220 kgs / 485 lbs FARMERS WALK: 240 kgs / 530 lbs, for 50 feet FRONT SQUAT: 100 kgs / 220 lbs KROC ROW: 82.5 kgs / 182 lbs left 5 reps, right 4 reps LOG CLEAN-PRESS: 105 kgs STANDING OHP: 90 kgs / 198 lbs TYRE FLIP: 260 kgs / 573 lbs, for 100 feet

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    ohh okay thanks for the tip guys, i guess i cant do bench press with the smith machine thens.

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    DO NOT bench on the smith machine, think about it it totally ***ks up your balance because its attached to an axel you may think you have proper form but 90% of the time you don't because there is NO way of telling. How do you know your right side is giving 50% and left is also giving 50%, you don't because its attached to an axel. Or how about it swaying all over the place, you wouldn't know because of the axel and it wouldn't activate your stabilizer muscles. Honestly you'd be much better off using the hammer strength machine and thats not saying much.

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    Beast from Unimatrix 01 Cuckoo's Avatar
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    Quote Originally Posted by MrObidias View Post
    DO NOT bench on the smith machine, think about it it totally ***ks up your balance because its attached to an axel you may think you have proper form but 90% of the time you don't because there is NO way of telling. How do you know your right side is giving 50% and left is also giving 50%, you don't because its attached to an axel. Or how about it swaying all over the place, you wouldn't know because of the axel and it wouldn't activate your stabilizer muscles. Honestly you'd be much better off using the hammer strength machine and thats not saying much.
    Not to mention, it totally screws up my shoulders. I never do this!
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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Cuckoo View Post
    Not to mention, it totally screws up my shoulders. I never do this!
    How does a chest exercise "screw up" your shoulders ?
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    Smith machine TOTALLY has its place- where else am I going to drape my sweatshirt when I take it off to reveal my peaks?? -EK
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    Beast from Unimatrix 01 Cuckoo's Avatar
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    Quote Originally Posted by Doug View Post
    How does a chest exercise "screw up" your shoulders ?
    I meant bench press on the Smith Machine hurts my shoulders, free weight BP's do not.
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    Trusted Advisor Doug's Avatar
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    Jay Cutlers DVD "Ripped to Shreds" has him using smith machine presses. If its good enough for him, then its good enough for me
    Doug

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    Regular Poster Determination's Avatar
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    I think the smith machine can be good when used for bench and military press in certain workout routines as it really helps isolate the muscles you are intending on working, however as said it doesn't work your stabilizers at all.

    I use it for benching when I am moving a lot of weight with no spotter, and regularly use it if I know I plan on training my sets to failure. It is also great to use when doing negatives as there are pegs in eight or so inch increments so you can stop it above your chest, slide out from under the bar then load it back up again.

    The regular bench is obviously better and has a greater overall benefit, but they invented the smith machines for a reason, you should utilize every worthwhile tool in your gym to help you progress, no need to shy away from it to risk looking less manly.

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    M&S Senior Member hallgod33's Avatar
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    I find the Smith machine is a good stretching tool. Peg it up at increments, and stretch hammies on em, for gymnastics-used and martial arts flexibility. Good place to toss my sweat towel on, since they're usually near the squat racks, too.

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    I think the Smith machine is good for very beginner lifters (maybe?), it's kinda like a spotter but not a good long term partner as it causes unnatural angles and can hurt. I use it only for weighted calf raises. If you wanna get strong, wield heavy dumbbells daily!

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    They are mostly the same except that the smith rack does not stimulate the stabilizer muscles since the direction in which the bar moves is fixed.

 

 

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