hi hi guys
i quit smith machine when i do bench press because i can't get a proper and suitable form with my body since motion is restricted.
now i do free weight bench press in barbell rack and unfortunately
i can't press as much as i did in smith machine..
Anyway...as i read from some posts...i think i should make my stablizers stronger.
Do u think my improvement will be slowed down because i can't press as much as before with free weights.
It seems as if i am starting from scratch.
go with the free weights...like u said it will improve ur stabilizers..going on a smith is like a cheat...plus i'm not sure how good it is for ur body to move up and down in a straight linear motion when bping...ask Mr.Funk
Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.
I cannot flat bench on a smith it kills my shoulders because it does NOT allow for anything resembling natural movement. I have used it before and its no wonder I was always being held back.
I was using it for incline work awhile back but now no longer even that. As for flat benching I can't even bench what I do without it, and its an assisted smith, it not only hurts but I can't get proper form with it at all.
if you workout at home and don't go to a gym how do you reach failure w/o a spotter? I thought thats what would be good with the smith. Is there a set up that you can go with at home that you won't drop wieghts on your head while benching etc.?
I’ve had a Power Rack at home for a few years now and that’s definitely the way to go
if you want to train at home safely. Power Racks have safety spotters which you can adjust to any height ( using pins) depending on the type of lift you are attempting. These spotters keep the bar from crashing down on you. They are safer than real spotters. I’ve dropped monstrous weights and they’ve saved my ass each time.
You can do bench presses, squats, military presses, you name it. Most also have a bar you can use for pullups. Smith machines are rubbish and are actually more expensive than Racks. Just get a good (flat, incline,decline bench) an olympic bar and some plates and you’d swear you were at the gym. Minus ofcourse all the distractions and blaring cheesy music.
Yes, you can get a Power Rack with a Lat/low row attachment.
Personally I've got a separate Lat/row machine that's independant of my Rack for my home gym but that's just personal taste.
Many of the Power racks have lat attachments that use regular weighted plates. They are less expensive and get the job done but I prefer the feel of a pulley system with a selectorized weight stack. If you want to change weight you don't need to get up , just flip the pin. This comes in handy if you like doing alot of minimal rest pyramids and supersets. Just make sure it has both a high and low pulley.
If you get a good , versatile bench to go with that you are on your way to big gains. You know, a bench that inclines and declines, one that can use a preacher curl attachment and leg curl/extension attachment. Many companies make them , so shop around. Invest in quality equipment and it will be your companion for many years to come. The racks can support extreme weight so it's not like you have to worry about outgrowing it unless you plan on benching over 900 pounds. As for Range of motion(natural curve as your shift your center of gravity) is farbetter than a fixed line Smith Machine.