Bench Machine

blackcr125 · 06-18-2004, 11:49 PM

At my gym theres a bench machine that allows you to bench without a spotter. It has hooks so you twist the bar out and it unhooks so it moves freely, and then twist the hooks back when you're done. It allows perfect form and I think the bar is on rollers or a pully system. 2 months ago I could only bench 135 lbs (16 years old and i'm 120 pounds), but on this machine I could rep 125 lbs 10 times, and this was after I got done with my chest and back routine. Is this machine helping me? Or did I actually add alot to my max?

plouffe · 06-18-2004, 11:54 PM

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.

**Prince** · 06-19-2004, 12:31 AM

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.

**CowPimp** · 06-19-2004, 03:33 AM

Quote:

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.

**Mudge** · 06-19-2004, 03:38 AM

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.

KataMaStEr · 06-19-2004, 04:49 AM

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.

JerseyDevil · 06-19-2004, 05:21 AM

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.

JoeR. · 06-19-2004, 09:56 AM

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

**Prince** · 06-19-2004, 10:21 AM

Quote:

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.

blackcr125 · 06-20-2004, 09:04 PM

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.

**Mudge** · 06-20-2004, 11:08 PM

The bench is actually a pretty technical lift, if you do it properly. I have two articles in the sig.

06-18-2004, 11:49 PM	#1
blackcr125 Registered User Join Date: Apr 2004 Location: Orlando, FL Posts: 40 Photos: 1	Bench Machine At my gym theres a bench machine that allows you to bench without a spotter. It has hooks so you twist the bar out and it unhooks so it moves freely, and then twist the hooks back when you're done. It allows perfect form and I think the bar is on rollers or a pully system. 2 months ago I could only bench 135 lbs (16 years old and i'm 120 pounds), but on this machine I could rep 125 lbs 10 times, and this was after I got done with my chest and back routine. Is this machine helping me? Or did I actually add alot to my max?

06-18-2004, 11:54 PM	#2
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	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.
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

06-19-2004, 12:31 AM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,931 Blog Entries: 25 Photos: 320	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.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

06-19-2004, 03:38 AM	#5
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,056 Photos: 1	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.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-20-2004, 11:08 PM	#11
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,056 Photos: 1	The bench is actually a pretty technical lift, if you do it properly. I have two articles in the sig.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-19-2004, 04:49 AM	#6
KataMaStEr -==♠==- Elite Member Join Date: Jun 2001 Location: Sunshine State Posts: 1,960 Photos: 6	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.

06-19-2004, 05:21 AM	#7
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	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.

06-19-2004, 09:56 AM	#8
JoeR. Registered User Join Date: Mar 2004 Location: atl Posts: 455 Photos: 13	Smith machine bar has to weigh more than 10 lbs, I think its more like 20-25 with all that hardware on it...

06-20-2004, 09:04 PM	#10
blackcr125 Registered User Join Date: Apr 2004 Location: Orlando, FL Posts: 40 Photos: 1	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.

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