Smith machine bench press

[Labean]

Is it okay to bench press using the smith machine? I'm fairly new to bodybuilding and I'm bit uncomfortable around free weights. Sometimes I train with my friend, but he's not always there to spot me.

[c24lamp]

Is it okay to bench press using the smith machine? I'm fairly new to bodybuilding and I'm bit uncomfortable around free weights. Sometimes I train with my friend, but he's not always there to spot me.

some people might say the smith machine press is inferior to a standard barbell bench press, but i believe both have their purposes and time to be fitted into your routine. you should definitely use free weight and go lighter just to improve your technique, get proper mind muscle connection, and to make sure you are doing a full ROM. some people use the smith as a "shortcut" to technique and still use it like sh*t!

[HYD]

Is it okay to bench press using the smith machine? I'm fairly new to bodybuilding and I'm bit uncomfortable around free weights. Sometimes I train with my friend, but he's not always there to spot me.

Don't get in the habit of using the smith machine. Get used to not going to failure, or get used to finding a spot with free weights. When you do a bench press it's only natural to move out and in a little bit. The smith machine only allows you to move straight up and down. This can cause serious shoulder problems. Using free weights also helps work out muscle size differences, and allows you to get stronger.

[ChrisAckerman]

The smith machine can be hard on your rotator cuffs and does not work stabilizing muscles as well. Since I work out alone, I bench with dumbbells and drop them if I can't complete the set.

[youlaw]

in my opinion it is okay to use the smith machine especially if u have no one going with you to spot. but i dont think it will work quite as well as a compound exercise as regular bench pres with free weights

[eao117]

if you do use it keep your elbows tucked in, like everyone else said..your risking messing up your shoulders

[SmashBrother]

Ive been working with smith machines for a couple of weeks now because my new gym doesn't have barbells. It's really not as good as barbells and I can tell im not getting any gains by using it. Go light on the barbell or use dumb bells. There are also other machines that are much better than smiths.

[ramone2485]

If you don't like freeweights, then just do some dumbbell press. You don't need a spotter for those. Also, the smith machines are inferior to the freeweights, if you ask me. It's a lot easier. You may be able to press 200lbs on a smith machine, and only 150lbs freeweights lol. I'm just making up those numbers, but you get my point.

[Basketball22]

Smith machine is ok. I almost always use DB. I feel i get more freedom of movement with it and i don't have a workout partner so it's more convenient. The only thing i always use a BB for is guilotine press.

[tyydal]

If you don't like freeweights, then just do some dumbbell press. You don't need a spotter for those. Also, the smith machines are inferior to the freeweights, if you ask me. It's a lot easier. You may be able to press 200lbs on a smith machine, and only 150lbs freeweights lol. I'm just making up those numbers, but you get my point.

Exactly this. If you don't feel comfortable with the BB, then use DBs. I personally switched from BB to DB once I lost my training partner. If you absolutely HAVE to use a BB, then why not just ask someone else at the gym to spot you?

[IDrinkBloodLOL]

[Labean]

The smith machine can be hard on your rotator cuffs and does not work stabilizing muscles as well. Since I work out alone, I bench with dumbbells and drop them if I can't complete the set.

I think I'll try this out. If I fail to do another rep and the weights get stuck, I can always just toss the dumbbells away. I'd be kinda screwed using a barbell, I guess...

[DeeBee1]

Make sure you keep those wrists straight when using the smithy. It also deducts the effort from your muscles to stabilise, as you would do in a normal bench press.

[GAS3987]

One gym I use has the smith machine. I think it has its place getting someone started benching. But I have come to really like true bar bench pressing, even since I use less weight I feel free weights are a better workout no matter what.

[DJZX]

My own experience -
I used a smith machine for bench presses, incline, decline and normal for about a month, and though I didn't realize at the time, I didn't have a good MMC and made no chest gains at all. Dumbbells work a lot better imo, the first time I used them, I could really feel them squeeze and press my chest. Noticed a nice pump in my pec muscles too.
Regarding weight - I could easily do 45kg total on the smith (around 90 pounds? and 3 sets of 15 reps each) but when I tried using a normal barbell for the first time, I had trouble doing presses without any added weight, just the bar, so around 20 kg, or 44 pounds. Just so you can see the difference

[Tommy W.]

The smith machine can be hard on your rotator cuffs and does not work stabilizing muscles as well. Since I work out alone, I bench with dumbbells and drop them if I can't complete the set.

It's just the opposite. It will save your RC. RC is a stabilizer and is not worked much with a Smith. This is a good approach to use on occaision. You take the stabilizers out of the equation and you can concentrate on moving more weight with the pecs. On any exercise you're limited by the weakest link and those pesky little stabilizers are it. You still need free weights but Smith presses are a good break from them. Once I started implementing them 10 years ago my shoulders almost instantly felt better and my chest improved.

[Jasonk282]

the smith machine should burn in hell...period.

[xStevenx]

Ditch the smith machine and GET COMFORTABLE WITH FREE WEIGHTS

[Juicemw]

the smith machine should burn in hell...period.

Unfortunately, sometimes that's your only option. Work with what you have, and make the best of it. Make sure you're doing it correctly.

[carl.c]

The smith machine is one of the most valuable tools in the gym. It keeps your towel from hittign the ground, it makes a nice place to lean on, and it take up space that could be used for free weights.
The smith machine is on of the most hyped and usllas machines in the gym stay away from it and learn touse dumbells.