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  1. #1
    Registered User Lezgetitdone's Avatar
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    Smith machine bench

    i know you dont recruit much stabilizing muscles on the smith machine but has anyone gotten good gains on it? I'm thinking of incorporating this in my chest routine along with DB flat press to work the stabilizer and balancing aspect.

    Also how many lb's does the bar weigh?

    reason being is because I dont have a spotter and I like going to failure without fear of weights dropping on me.
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    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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    Seoul-Brotha Bostongeorge617's Avatar
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    You probably haven't considered this, but the power rack is for more than just squats. Set the adjustable rails at the level slightly higher than the bench and you are good to go. I bench in there all the time to failure. Safely.

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    Moderator Dominik's Avatar
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    Originally Posted by Lezgetitdone View Post
    i know you dont recruit much stabilizing muscles on the smith machine but has anyone gotten good gains on it? I'm thinking of incorporating this in my chest routine along with DB flat press to work the stabilizer and balancing aspect.

    Also how many lb's does the bar weigh?

    reason being is because I dont have a spotter and I like going to failure without fear of weights dropping on me.
    Last I checked the bar doesn't move by itself so of course it will build muscle if you're progressively lifting more weight for reps and doing enough volume with the right form.

    When you look at pro bodybuilders, can you tell who built their chest with machines or freeweights? Didn't think so.

    Bottom line: if it agrees with your joints and your goal is to simply build muscle, use it.
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  5. #5
    Registered User Lezgetitdone's Avatar
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    Originally Posted by Bostongeorge617 View Post
    You probably haven't considered this, but the power rack is for more than just squats. Set the adjustable rails at the level slightly higher than the bench and you are good to go. I bench in there all the time to failure. Safely.

    ahh yeah i saw that.

    It's the same as bench and no fear of failing

    will have to try this

    And does anyone know if the smith bar weighs 45lbs? I think I read somewhere it being only 15...
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    Registered User tobyow's Avatar
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    every smith machine is different. it should say on the machine but not always.
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    Registered User Daywalker75's Avatar
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    The great thing about benching on the smith is, You can really stack some weight on it without the need for a spotter. Then When you've gone to failure you can easily drop plates and perform drop sets.
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    Registered User Lezgetitdone's Avatar
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    Originally Posted by Daywalker75 View Post
    The great thing about benching on the smith is, You can really stack some weight on it without the need for a spotter. Then When you've gone to failure you can easily drop plates and perform drop sets.
    yeah exactly.

    unfortunetly my gym has a power rack but the safety bar is not adjustable, and I can't lower the weights all the way down to my chest so I have to stick with smith unless I get a spotter.
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    Registered User GuyJin's Avatar
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    I'd go with Dominik's advice. If you're into powerlifting or Olympic lifting, then ditch Mr. Smith; if you're into hypertrophy and you don't care about your stabilizers all that much, then assuming you work progressively on the Smith--or any other machine for that matter--then you'll get more muscle.
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    Registered User nen78059's Avatar
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    Originally Posted by Bostongeorge617 View Post
    You probably haven't considered this, but the power rack is for more than just squats. Set the adjustable rails at the level slightly higher than the bench and you are good to go. I bench in there all the time to failure. Safely.

    isnt that the curl station?
    F#kk yeah I rep back.
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  11. #11
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by GuyJin View Post
    I'd go with Dominik's advice. If you're into powerlifting or Olympic lifting, then ditch Mr. Smith; if you're into hypertrophy and you don't care about your stabilizers all that much, then assuming you work progressively on the Smith--or any other machine for that matter--then you'll get more muscle.

    I'd care about my "stabilizer muscles," but I've never been able to find them on an anatomy chart.



    OP, do whatever, and use whatever you feel is best for your situation. If you can feel your pecs working, they'll grow.
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  12. #12
    'Defiant to Injuries' Ironlife's Avatar
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    I dont like smith machines but i like Doms statement.

    Bottom line: if it agrees with your joints and your goal is to simply build muscle, use it.
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    Registered User GuyJin's Avatar
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    Smile

    Originally Posted by ironwill2008 View Post
    I'd care about my "stabilizer muscles," but I've never been able to find them on an anatomy chart.
    ----------

    You gotta look VERY carefully...
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    Originally Posted by Bostongeorge617 View Post

    Originally Posted by nen78059 View Post
    isnt that the curl station?
    lol. I thought this looked familiar
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    Neckbeard -Lucifer's Avatar
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    OP, use the smith. I always got a nice pump when I used it for incline benching.
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    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by -Lucifer View Post
    OP, use the smith. I always got a nice pump when I used it for incline benching.
    Are your shoulders coping alright from it.
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    Neckbeard -Lucifer's Avatar
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    Originally Posted by Ironlife View Post
    Are your shoulders coping alright from it.
    My shoulders never had any issues. I'd keep my elbows tucked in and lower the bar only till an inch above my chest.
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  18. #18
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by -Lucifer View Post
    My shoulders never had any issues. I'd keep my elbows tucked in and lower the bar only till an inch above my chest.
    As long as your not squatting on it were alright.
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    Neckbeard -Lucifer's Avatar
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    Originally Posted by Ironlife View Post
    As long as your not squatting on it were alright.
    Using the Smith to squat is really a bad idea, unless you're an advanced lifter that knows how to use it, for fine-tuning. My PT made me do Smith squats for almost a year and I didn't really like it. My legs grew and I got stronger but I never felt comfortable squatting using the Smith.

    BB squats = win
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  20. #20
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by Ironlife View Post
    Are your shoulders coping alright from it.
    No shoulder problems with me, either. It's Barbell Bench that has the reputation as a shoulder killer.







    Originally Posted by Ironlife View Post
    As long as your not squatting on it were alright.
    I've Squatted, and Front Squatted, on a Smith, off and on, for years with no problems.


    Blanket statements of what does, and does not cause problems, have no place here.
    No brain, no gain.

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    Registered User im2manly's Avatar
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    Originally Posted by ironwill2008 View Post
    I'd care about my "stabilizer muscles," but I've never been able to find them on an anatomy chart..
    well I doubt they would label a muscle group "stabilizers" on a chart, but if you don't notice any difference on smith bench compared to a bb bench compared to a db bench then I guess stabilizers just don't exist and the Smith is gods gift to lifting
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    Bootless Errand ironwill2008's Avatar
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    Originally Posted by im2manly View Post
    well I doubt they would label a muscle group "stabilizers" on a chart, but if you don't notice any difference on smith bench compared to a bb bench compared to a db bench then I guess stabilizers just don't exist and the Smith is gods gift to lifting
    What specific muscles are these"stabilizers"?
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  23. #23
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by ironwill2008 View Post

    I've Squatted, and Front Squatted, on a Smith, off and on, for years with no problems.


    Blanket statements of what does, and does not cause problems, have no place here.
    ..well, it does make for a great demonstration of how a little knowledge is a dangerous thing....
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    'Defiant to Injuries' Ironlife's Avatar
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    I was actually talking to -L and his had problems with his knee and therefore i dont take back what i said, I wasnt talking to anyone else therefore it wasnt a blanket statment.

    D1 you said little knowledge is a dangerous thing and your right i obviously dont have the wisdom and experience that you have but IMO i hate the smith machine and thats my opinion and im not going to blanket statments like that to people but like i said between me and -L ill say what i want.
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    Originally Posted by Ironlife View Post
    D1 you said little knowledge is a dangerous thing and your right i obviously dont have the wisdom and experience that you have but IMO i hate the smith machine and thats my opinion and im not going to blanket statments like that to people but like i said between me and -L ill say what i want.
    the irony here is delicious as I was responding to ironwill2008....
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    Originally Posted by Defiant1 View Post
    the irony here is delicious as I was responding to ironwill2008....
    I think you and i both know what you were implying? I might be young but im not that discombobulated.
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    Originally Posted by ironwill2008 View Post
    What specific muscles are these"stabilizers"?
    The lower trapezius muscle controls the positioning of the shoulder blade providing a platform for the development of power and avoiding injuries to the rotator cuff. Lower trapezius activity also reduces upper trapezius tension, one of the prime causes of neck pain and tension.

    The brachialis acts as a stabilizer in the Bench Press.

    There is no distinct, mysterious group of “stabilizer muscles.” In fact, every muscle in the body can play a stabilizing role.

    A study performed at Drake University (Des Moines, Iowa) found that trained lifters were, on average, more than 15% stronger during their one-rep max bench press when testing with a free-weight barbell as compared to a Smith machine. In a follow-up study performed by the Weider Research Group (Woodland Hills, California), trained bodybuilders were about 10% stronger during the free-weight bench press compared to the Smith machine bench press when using a 10-rep max weight. The strength deficit on the Smith machine is due to the fixed, straight path of the bar in the Smith machine. In contrast, when pressing the bar up during a bench press, the strongest path is a curved one (heading toward your chin on the way up).

    These results don't mean you should never use a Smith machine for bench presses. The Smith has many benefits. The bar path may be a biomechanical disadvantage, but it will hit different muscle fibers than the barbell version. In addition, a Smith machine lets you worry less about balance and focus more on the pectoral contraction. For bodybuilders training alone, a Smith machine offers the critical advantage of safety.

    Those who feel they are stronger when doing bench presses in a Smith machine are likely the victims of an illusion. A typical Olympic barbell weighs 45 pounds, but a typical bar of a counterbalanced Smith machine weighs only 10 pounds. Doing the math, it's easy to see why you would think you're stronger in a Smith. A bench press with two 45-pound plates per side equals 225 pounds (with a 45-pound bar). However, those same four 45-pound plates added to a Smith machine weigh only 190 pounds. Adding a 10-pound plate to each side would only amount to 210 pounds. Although it looks 20 pounds heavier than the same plates on an Olympic barbell, it is actually 15 pounds, or almost 10%, lighter.

    As stated above, you aren’t using your stabilizing muscles, which yes, makes it safer–but you won’t get everything out of each particular exercise, nor push yourself hard as possible. There isn’t a need to balance the bar and that will lead to under-development in your muscles or lack of development of stabilizing muscles.

    It can make you more prone to injury since you aren’t working those stabilizing muscles. What will happen is you’ll develop muscles you’re working with the smith machine, but the development of those muscles without the development of the stabilizing muscles around them will make you more likely to get injured when you’re doing any sort of physical activity.

    It is a teacher of poor form for any exercise. There really isn’t many free weight exercises that use a 100% straight up and down movement, most have a slight arc or a slight bend so the straight up and down movement isn’t the correct form for the majority of exercises. Your body isn’t allowed to make any natural adjustments when performing an exercise and that can aggravate things.

    now this was turned up w/ a 30 second google on stabilizers muscles. There is no one group, lifting with a barbell you are forced to balance it. I do not feel compelled enough to go and look for a scientific study about it, as for me my personal experiences are sufficient. There is a stark difference between a free weight bench and a smith bench. If all you want to do is push up and are concerned about safety then yes fuc|< the stabilizer muscles and go to the smith.
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    ............................and I was responding to im2manly.

    I still want to know which muscles are teh stabilizerzz.
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    Originally Posted by im2manly View Post
    now this was turned up w/ a 30 second google on stabilizers muscles. There is no one group, lifting with a barbell you are forced to balance it. I do not feel compelled enough to go and look for a scientific study about it, as for me my personal experiences are sufficient. There is a stark difference between a free weight bench and a smith bench. If all you want to do is push up and are concerned about safety then yes fuc|< the stabilizer muscles and go to the smith.
    But I get much better stimulation in my pecs from using a Smith as opposed to Barbell bench.
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