Smith Machine Question

[Arith]

Hi guys. I use a Smith Machine for most of my pressing movements due to an elbow injury i suffered at work (broke the radial head in my left elbow). I like the stability of a Smith, freeweight benches kill my arm. Anyways, i was able to do 255 for 2 reps on the smith the other day, any guess on what my max bench would be if done w/free weights? Thanks guys....

 

[Arnold]

really hard to say, if all you do is Smith you're synergistic muscles are probably weak, so if you jumped over to a free weight bench it would be difficult to press a lot of weight.

do you at least do dumbbell flyes, or any free weight movement?

 

[Arith]

Hi Prince, thanks for the reply. I really dont do flyes, thought they were just a shaping movement and i was going for strength. Do you recomend i give them a try?

 

[Arnold]

shaping movement, what is that?

of course I recommend them! especially if you're not doing any free weight movments for chest.

if I had to choose barbell bench press or dumbbell bench press (or dumbbell flyes) for chest, I would choose dumbbells hands down.

benchpress with a barbell incorporates a lot of anterior delts and triceps, a dumbbell flye puts more stress on the pecs.

 

[Arith]

Sorry, kind of new to this stuff. I didnt think flys were a good exercise for building strength, thought it was mainly used to build up the inside of the chest. Ill have to give them a try. Much appreciated

 

[Arnold]

not at all, mass builder... should be part of everyone's chest work-out.

 

[ALBOB]

Originally posted by Arith
Sorry, kind of new to this stuff. I didnt think flys were a good exercise for building strength

By lifting more and more weights for more and more repetitions you're getting stronger, regardless of which exercise you're doing. I only say this because people tend to fall into the trap of disregarding certain movements called "shaping" exercises when, in fact, they are very good at building strength. While it's true the major compound movements such as squats, deadlifts, bench presses and bent over rows will build greater total body strength at a much faster rate, the so-called shaping movements will also build strength.

 

[Arith]

Thanks ALBOB . Im going to add them next week...

 

[P-funk]

Even with the elbow problem I would try and incoporate free weight benching into your routine. The smith mahcine is to much in one plane and doesn't allow for peoples natural body movement. Instead it keeps everything in one fixed position which may not be the best position for you. Also, there are no stabalizgin muscles being worked, as pronce stated. With free weights, start light, and hopefully you can build better joint stability in that elbow to prevent the problem form happeneing again.

 

[Monolith]

Originally posted by P-funk
pronce

i know it was just a typo, but it made me lol

 

[Mudge]

At least 30 pounds or less or so, if you did it in my gym (smith offers assistance in multiple ways).

Anywho, if you get closer to the bar of have someone lift off for you, it helps. A lot of people do too much work carrying the bar over before they preform their sets.

 

[Arith]

So, if i did 255 two times on the smith i should be able to do 225 once on free weights right?

 

[W8lifterwanabie]

ehhem..

FREE WEIGHTS ROCK!

 

[Arnold]

Originally posted by Arith
So, if i did 255 two times on the smith i should be able to do 225 once on free weights right?

can I ask one question? who cares?

What I mean is, does it really matter? Is your goal bodybuilding? If so, it's not really important.

 

[Arith]

Originally posted by Prince
can I ask one question? who cares?

What I mean is, does it really matter? Is your goal bodybuilding? If so, it's not really important.

Hi Prince. Actually, no, my goal is not bodybuilding. Im a police officer so my goal is strength gain, conditioning and nothing else. I can care less how big my chest is...just as long as its strong. Thats why i care

 

[W8lifterwanabie]

HAHA

get told prince

 

[Var]

Originally posted by Arith
Hi guys. I use a Smith Machine for most of my pressing movements due to an elbow injury i suffered at work (broke the radial head in my left elbow).

I broke the radial head in my right elbow when I was in High School. How long ago did you break yours? How much range of motion did you get back after therapy? They told me I'd only get about 70% back...I got about 99% I'd guess.

 

[Arith]

Hi Var. I had to go through therapy too, sucked didnt it? When the scar tissue was popping in my elbow i wanted to puke . Id say i got back about 95%. If i straighten my arm out all the way it tends to hurt. I did it about 4 years ago. Im a police officer and i was in a footchase with some kid who bailed out of a car i was trying to stop. He started to run through the backyards, hopping fences and i was doing the same when my gunbelt got caught on this damn 6 ft tall wooden fence and i took a header. Broke the elbow but still managed to catch the little bugger