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I workout alone and I don't have spotter for bench press, decline & incline press also. I use the smith machine for these exercises. Am I going to get good gains or am I wasting time?
Smith machines are great for 3 things.
1. Calf raises
2. Hanging your gym towel up
3. Keeping people out of the squat and power racks.
Warrior
wanna work your ego and tear pecs, blow out shoulders then do all the free benches you want...want greater pec development smith is great...so are dbs and hammer strength... beware over use injuries in old school smith machines
I just think people are focusing too much on how much weight they move...instead of working the muscle... benches and deadlifts are by far the biggest ego lifts...and yes...I have seen studies summarized in md and flex magazine stating that the pecs are activated more on the smith than flat bench...but support muscles are not...as we would all assume
I like knowing how much weight I'm moving, and you never know with those counterweighted bitch machines.
I use an oly bar or a trap/hex bar for shrugs.
Warrior
See I dont give two shits about the weight I move, I just care about the way I look lol