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  1. #1
    Registered User gopackgo74's Avatar
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    Is Smith Machine bad for Bench Press?

    I only have a Smith Machine at my gym, should i switch to dumbell's?
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  2. #2
    SFW & GFH!!!!!! im2manly's Avatar
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    use what you have, I'd use both. Or get a new jim.
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  3. #3
    Forever Bulking Yodums's Avatar
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    Originally Posted by gopackgo74 View Post
    I only have a Smith Machine at my gym, should i switch to dumbell's?
    It's a matter of preference. However, I would suggest DBs, as you will use your stabilizers in the process and it divides the work evenly between each side of your body.
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  4. #4
    Registered User rugbyman87's Avatar
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    I would just use dumbells, IMO smith machine is bad for you as far as bench goes. It does not allow you to move in the natural position you should for bench press. It kinda cramps you up. Plus dumbells are a better workout that just doing regular bench, because you end up using yoru stabilizer muscles as someone said above.
    I don't play rugby anymore, work has taken over my life. So i just lift and think about hitting people.

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    Originally Posted by Yodums View Post
    It's a matter of preference. However, I would suggest DBs, as you will use your stabilizers in the process and it divides the work evenly between each side of your body.
    Originally Posted by rugbyman87 View Post
    I would just use dumbells, IMO smith machine is bad for you as far as bench goes. It does not allow you to move in the natural position you should for bench press. It kinda cramps you up. Plus dumbells are a better workout that just doing regular bench, because you end up using yoru stabilizer muscles as someone said above.
    You can use both. Also the Smith is essentially a chest press, nothing wrong with that and it may actually be a easier/safer way for him to overload the muscle instead of using D.B.s...plus he'll be able to move more weight.
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  6. #6
    Registered User A1exJK's Avatar
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    If I had to make such choise, I would prefer dumbbells. Lack of stabilizers' work is very dangerous.
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    fuk it you guys are retarded do what you want.
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  8. #8
    Objective optimist Xuaxace's Avatar
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    Go for both...



    Start db and finish with the smith, which will really isolate the chest at the end of the workout
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  9. #9
    Under Construction unity's Avatar
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    Do both. Neither of them are very good at building bb bench strength (unless you are also performing bb bench, which you can't), but both are excellent for chest development. I don't use the smith very often, but the one time I tried it for bench press, it was one of the best chest workouts I have ever had.

    Btw, someone advise where the stabilizer muscle is located.
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  10. #10
    Registered User nugs's Avatar
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    I find that if you try to go heavy with the smith it can put too much pressure on your clavicles.
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  11. #11
    Under Construction unity's Avatar
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    oh, i see none of you answered my question about stabilizer muscles. probably because those of you that run around here talking about them all the time actually have no idea wtf you are talking about.
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  12. #12
    Registered User bmontgomery87's Avatar
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    It's okay if thats all you have but also try to do some DB work too.

    The problem with smith is that its not going to hit your stabilizers, and it's easy to cheat with your stronger side, which leads to you being uneven.

    My left pic is much larger than my right because I used a smith machine for a year when starting out. I've been using DBs a lot more lately.
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    Registered User joshvd's Avatar
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    I had the same dilemma for awhile too. I would do DB bench and use the Smith. I think it's good to utilize both. But be careful with the Smith. I didn't even realize it at the time, but when I was loading it with heavy weight, I was bringing the bar too low on my chest, which put way too much stress on my shoulders. As a result, I had a lot of shoulder pain for awhile. Since I've gotten away from the Smith, it's gotten better, but they still bother me. So like some have said, it can be useful, just remember to be careful with it since it doesn't necessarily give you your free range of motion with the press
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    Originally Posted by bmontgomery87 View Post
    It's okay if thats all you have but also try to do some DB work too.

    The problem with smith is that its not going to hit your stabilizers, and it's easy to cheat with your stronger side, which leads to you being uneven.

    My left pic is much larger than my right because I used a smith machine for a year when starting out. I've been using DBs a lot more lately.
    True. Last time I did DB bench I couldn't get back home because my stabalizers were so sore I couldn't walk straight.
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  15. #15
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    Originally Posted by unity View Post
    oh, i see none of you answered my question about stabilizer muscles. probably because those of you that run around here talking about them all the time actually have no idea wtf you are talking about.
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  16. #16
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    Originally Posted by gopackgo74 View Post
    I only have a Smith Machine at my gym, should i switch to dumbell's?
    You "gym" doesn't have a single barbell? I think the sales team lied to you when they were trying to sell you that "gym" membership.

    As for your question, I think DBs would be a bit more applicable to bb bench strength than the Smith since they have a free range of motion as opposed to a fixed one.
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  17. #17
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    The Smith machine is excellent for bodybuilders.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  18. #18
    Registered User WarEagle76's Avatar
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    IMO it's a waste of space. I would rather use DB's or BB. Hell, I would rather do weighted pushups than use a smith.
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  19. #19
    I'll Rest When I'm Dead ironwill2008's Avatar
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    What are these "stabilizers" that some posters seem to be so concerned with, and exactly where on the body are they located?
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  20. #20
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    Originally Posted by A1exJK View Post
    If I had to make such choise, I would prefer dumbbells. Lack of stabilizers' work is very dangerous.
    Did you read this or make this up?

    Questions of the day:

    1). What are stabilizers? What is their function?

    2). Name at least (1) stabilizer that has an active roll during pressing motions, be it DB or Smith Machine?

    3). Does bench pressing actually to anything to strengthen the stabilizers?

    Disclaimer: PT's please don't answer. I learned all this from you guys.

    Winner to recieve a certificate from BroScience University.

    Smith Machine and DB's are just fine. Your muscles can not differeniate if your using DB's, BB's, or Smith Mach. in whatever workout you have planned in your regime. Resistance training is resistance training, no need to reinvent the wheel.
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  21. #21
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    Wow, stabilizer parrots ftw.

    The Smith is a decent machine that has it's function just like any other machine. It isn't the devil. Mix it in to your routine.
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  22. #22
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    Originally Posted by ironwill2008 View Post
    What are these "stabilizers" that some posters seem to be so concerned with, and exactly where on the body are they located?
    I think this was the name of a 80's rock band, "The Stabilizers."
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    Registered User AOSpades's Avatar
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    As others said, it's essentially just a chest press. Some smith machines are angled though, which might make it a really unnatural motion when trying to bench
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    Talking

    Originally Posted by snakee117 View Post
    winner to recieve a certificate from broscience university.
    lulz
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    How I see it, some muscle fibers are left to stabilize instead of pulling the weight in the main muscles worked like the Pectoralis major, deltoid anterior and tricep. So at the end of the day, it might all be just neurological. Once the body has built the pathways to stabilize the weight, it becomes very easy.


    And the official stabiliser for db press /smith press is the Biceps Brachii, but the degres in which it stabilizes a db over a smith press would be considerably different IMO.


    This is how I see it, it might be a LOAD of crap.
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    Registered User kllrbee's Avatar
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    I will use it at the end of workout.

    For instance, Ill do
    BB flat
    DB incline
    Dips
    flat or incline flyes
    skull crushers

    THEN....

    go back and do flat or incline on smith. I dont know why I do it like this or where I got the idea, but those last smith sets feel great.

    I find that I can really focus on hitting chest only with it, like a chest press as someone mentioned. I would not use it as a primary means of benching though. Its too easy to cheat.

    But.....if thats all you have, I would alternate b/w DB's and smith, but mostly DB's.

    FWIW, I dont know where the stabilizers are or anything like that, but there is no denying that the stretch you can get from DB's is unmatched by BB or smith.

    2 cents.
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    EAT BIG LIFT BIG GET BIG mistabigstuff19's Avatar
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    Wow ppl about the stabilizers lol use both smith machine can be a great way to overload your pecs and that will lead to good growth. Tip #2 dont listen to a lot of the idiots on this site lol im2manly has been trying to tell you since the beginning post in this thread lol.
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    Objective optimist Xuaxace's Avatar
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    Originally Posted by mistabigstuff19 View Post
    Wow ppl about the stabilizers lol use both smith machine can be a great way to overload your pecs and that will lead to good growth. Tip #2 dont listen to a lot of the idiots on this site lol im2manly has been trying to tell you since the beginning post in this thread lol.
    So what do you think about my little theory?
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    Registered User matjusm's Avatar
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    I think for the bench press you can't really say that muscle-x is being worked in the free weight version but not in the Smith one. However I think all can agree that one has to do more work when using a barbell since in addition to pushing the weight up (which is all you do on the Smith), you have to keep the bar in place and balanced. Plus of course you always have to be training for that moment when someone comes up to you and asks "whaddya bench".
    Strength + Speed = Power

    If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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    Originally Posted by A1exJK View Post
    If I had to make such choise, I would prefer dumbbells. Lack of stabilizers' work is very dangerous.
    Oh good lord.

    OP: there's nothing wrong with using the Smith Machine for Bench Pressing, if it works well for you. Personally, in your situation, I'd probably do DB Inclines first, then finish off with Flat Smith Machine presses.
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