Free benches vs smith machine

[PurplePatriot]

I am sure free benches are better utilizing more of my stabilizer muscles but I do not have a workout partner nor a spotter. So i have to be careful when doing any flat/incline/decline benches so i dont get stranded going up my last couple reps cuz i love to push myself to the limits. I have been using the smith to help me load on more weight but my question is am i losing a lot from this what do you think?

[Timm1704]

free barbell work is better IMO, but smith machines are awesome too. i wouldnt worry. if im at the gym the same time as some other guys i know, il ask them to spot me with the barbell, but if they are not there, then i will use the smith machine if i am intent on doing a barbell press of some kind

[BlueAndromeda73]

You can also load up on the dumbbells

[TADOLFI]

I actually use the smith to get through plateaus and to monitor form if I feel I'm getting sloppy.
I don't think you will lose any strength by doing this.

[Papi93]

If you have a power rack at your gym, set the pins and perform your barbell chest work in there.

[PurplePatriot]

great thanks papi i didnt think about that

now i will feel more confident about the quality of my workouts thanks everyone

[nygsxr1000]

i use the smith machine when my partner isnt there.......but i have now steered away from it and use dumbells instead

[Warrior]

Fuk the smith machine - it is a waste of steal, IMHO... I wish I could melt it down and make some bigger frickin' dumbells with it

Honestly - I think it is WAAAAAY over used...

[GunTotingHipGangster]

Fuk the smith machine - it is a waste of steal, IMHO... I wish I could melt it down and make some bigger frickin' dumbells with it

Honestly - I think it is WAAAAAY over used...

i agree 100%...i think the smith is a piece of shit

try doing what papi said with setting the pins, or like blueandromeda said try using dumbells

or whats wrong with asking a stranger for a spot? it only takes like 30 seconds of their time...i lift by myself and usually do my first two sets by myself then ask for a spot on the last two. i usually wait until somone finishes their set and then ask them, ive never been turned down

[LX-1]

i use the smith every now and then, just to switch things up. i use the smith alot for shrugs though. never squats, hurts my back too much.

[ascendant]

i agree 100%...i think the smith is a piece of shit

try doing what papi said with setting the pins, or like blueandromeda said try using dumbells

or whats wrong with asking a stranger for a spot? it only takes like 30 seconds of their time...i lift by myself and usually do my first two sets by myself then ask for a spot on the last two. i usually wait until somone finishes their set and then ask them, ive never been turned down

i agree with just grabbing a spotter. there's gotta be someone around the gym, even if you have to drag the guy from behind the desk to do it. after all, those guys are usually just sitting behind the desk reading a magazine half the time anyway. put them to work!

i think the smith machine gives you a very limited and poor range of motion for most exercises, and should only be used very rarely just as something to switch things up. with how much of the stabilization work it takes away from, i just think you're hitting so much less muscle fibers, you're cheating yourself out of a far better workout.

[Sanecrazy]

I had been using the smith for chest because I nevber had a partner but, now I just grab some heavy ass dumb bells and sometimes ask for a push up or something. DBs are so much better, the smith allows you to incorporate too many other muscles. It takes away from the isolation.

[xmenWolverine]

you don't always have to lift heavy on the bench press and need a spotter.

Try taking 70% of your best lift and do 10 sets of 8 reps with 2 mins rest between sets. As soon as you rack the bar start the clock.

Free weights will always be better as the stabilizers have to work and you can rack it on any peg. Smith machine doesn't cause the stabilizers to work and what happens if tired and can't turn your wrists.
Also with a smith machine bar if you fatigue and can't lift the bar. Then its stuck on your chest till someone helps. With free weights don't use collars. If the bar is on the chest due to fatigue then tilt it to the side. Weights fly off and bar falls to the weighted side. Don't need a spotter.

[Warrior]

Try taking 70% of your best lift and do 10 sets of 8 reps with 2 mins rest between sets. As soon as you rack the bar start the clock.

Sounds like a GVT split (10 sets, 10 reps) - if you keep religious with the short rest intervals (I would suggest 90 seconds) you make an uncanny gain in strength after the 6-7 set. And it is suppose to be a real growth stimulator. I don't usually lift with a spotter - the idea of 4 plates choking me helps me bust out the last rep and then rack it. Too many forced reps can overtrain you and a spotter can lead to premature failure do to the idea in your head that you can give up anytime without any real danger. But with that said, always use a spotter It's deffinitly a smarter idea to at least have someone standing by, just in case... especially for new trainees...

Also with a smith machine bar if you fatigue and can't lift the bar. Then its stuck on your chest till someone helps. With free weights don't use collars. If the bar is on the chest due to fatigue then tilt it to the side. Weights fly off and bar falls to the weighted side. Don't need a spotter.

I think we have all done this before at one point... but it only works up to a certain load. After 3 plates it really is not that easy unless the bar is well greased... and even then it could really cause a racket and safety issue to try and dump them all... your safety and those around you. Plus, some gym staff are real picky about how you treat their stuff...

Regarding collars - I never use them simply so I know if I am favoring one side of the body. If the weights slide on one side, I am doing something wrong... not doing a true unilateral lift thus making one side stronger than the other...

[xmenWolverine]

hi Warrior, 90 seconds is a good rest time for experienced lifters like yourself or even for me.
Novices need the extra rest as they don't have the same intensity level as full time lifters. Not blowing my own trumpet but i have been to an Olympics and now what it takes and how hard you have to train.

Also have seen inexperienced lifters get trapped under the bar thats why i suggested using no collars in. In an emergency i don't think i gym owner would moan if the weights hit the floor. Last think they need is a law suit if you hurt yourself in there premises.

Like the idea with no collars to see if you are lifting equally on both sides.

[Warrior]

hi Warrior, 90 seconds is a good rest time for experienced lifters like yourself or even for me.
Novices need the extra rest as they don't have the same intensity level as full time lifters. Not blowing my own trumpet but i have been to an Olympics and now what it takes and how hard you have to train.

Thanks, thats good to know for when I show others this. I have found that the rest intervals are extrememly important to get that adrenelin push that makes you strgon again at the 6 or 7th set. Its an awesome phenomenom to be draggin' ass and then all of a sudden get that rebound in strength...

[helium3]

Free weights will always be better as the stabilizers have to work and you can rack it on any peg. Smith machine doesn't cause the stabilizers to work and what happens if tired and can't turn your wrists.
Also with a smith machine bar if you fatigue and can't lift the bar. Then its stuck on your chest till someone helps. With free weights don't use collars. If the bar is on the chest due to fatigue then tilt it to the side. Weights fly off and bar falls to the weighted side. Don't need a spotter.

jesus never seen that done but i bet it works.

although i train with a spotter i dont do assisted reps anymore or work to failure alot,hes there to help me just in case, i agree with warrior that overtraining and injury issues can arise from forced reps etc,i have absolute confidence in what i can lift so im never worried about the bar sitting on my chest,i dont use collars as my lifting technique is precise and controlled.

so all in all i prefer the free weights to machines.

[URMaster]

I use the smith machine every so often. Absolutely nothing wrong with it. Everybody is an expert except the people posting in these forums =).

[Lavinco]

smith works good but it's good to use dumbells in your workout too in this case.

[c8rsa]

Smith machines are good if you dont have anyone to spot you.
Just alternate from smith to normal bench depending on what your doing as you may want to use free weights as mentioned

[crash187ct]

i use the smith every now and then, just to switch things up. i use the smith alot for shrugs though. never squats, hurts my back too much.

shrugs own with a smith machine. perfect form, good movement, can never go wrong with that...

[valcon]

i like to use the sometimes,to change things up

[rar1015]

I never use the smith machine, thats just me though. I mainly use dumbells and once in a while i'll use the normal bench.