Thread: Bench Machine

A. It's called a Smith Machine.
B. The bar is only equal to like 10 pounds.
C. It is alot easier to bench on a Smith Machine, and you should try getting the form down flat bench. You will see alot better gains then you would on a Smith.
D. I'm sure you made some gains, not as much as you'd think once you hit that flat bench tho.

the Smith is a great machine, but it's no substitute for free weight barbells and dumbbells, especially for a beginner. You need to build up coordination, balance and your synergistic muscles. So basically my advice is use the Smith sparingly, focus on free weight, compound movements with barbells and dumbbells.

Originally Posted by Robert DiMaggio

the Smith is a great machine, but it's no substitute for free weight barbells and dumbbells, especially for a beginner. You need to build up coordination, balance and your synergistic muscles. So basically my advice is use the Smith sparingly, focus on free weight, compound movements with barbells and dumbbells.

Damned straight. Free weights rule.

I used to use it for incline work, never liked it for flat. Doesn't allow a nice range of motion for proper bench form.

The only time I have ever used the smith machine was during a shoulder injury, there is no comparison to bench press with free weight. I'm sorry to say it but your max has most likely not increased nearly as much as you may think., that machine is ridiculously easy compared to free weights. IMO you should stop doing it and focus on free weights, you won’t regret it. Unless you have some type of injury that using free weights aggravate, I would stay as far as possible from that thing.

What I don't like about the Smith machine for bench is the fact you can not follow your natural groove. It forces you to follow the machine's groove, and like Rob pointed out, your stabilizer muscles are just along for the ride. This will become real obvious when you switch back to a free weight bench.

Smith machine bar has to weigh more than 10 lbs, I think its more like 20-25 with all that hardware on it...

Originally Posted by JoeR.

Smith machine bar has to weigh more than 10 lbs, I think its more like 20-25 with all that hardware on it...

depends on the machine, but commercial quality Smith machines are counter balanced and the bar is typically around 15lbs.

When I bench on free weights my left arm cannot go down all the way. I can't get the bar to touch my chest. Am I using improper form? If I try to bring it all the way to my chest I get cramp in my right upper back.