smith machine vs flat bench - when should i try to collect?

[evanisaac]

I have a bet with a friend regarding flat bench hitting 225x1.

My gym doesn't have flat barbells (it's cheap, super close, and has what I need.), but on the smith machine I can do 225 x 4 reps. (apparently this is roughly a 240 1RM)

When I think I'm close to hitting 225, I can swing by his gym and he can let me in on a guest pass and I can collect on the bet.

So all I'm wondering is: Am I close enough now? If not, what #s should I be putting up on the smith before I even think about making a first attempt?

(Note 1: I can try more than once, but there's only so many times he can let me in as a "guest" before his gym gets annoyed. So I just don't want to even bother with an attempt unless there is a possibility I can make it.)

(Note 2: I am aware that there might be a temptation to critique my current gym or routine or to answer questions related to, but different than, the one I ask. Please resist this temptation. If you are unable or unwilling to answer the actual questions I ask, then just refrain from posting. Thank you in advance.)

[KDG730]

Smith Press is a completely different exercise than freeweight bench. Its not a question of how much you need to be pushing on a smith but a question of your stabilizer muscle strength using freeweight.

For instance. If you could press 90-100lb dumbbells i would say you could probably bench 225 because you have that freeweight stabilization strength. However, switching from smith to real bench is a much harder transition.

When i switch from strictly only using a smith to freeweight bench it was a huge ego check. You might have the natural strength to hit 225x1 but if not then youd probably have to actually bench for a while to get there

[Muzzlrpress]

Doubt you can hit 225x1. As for when, you'd need to actually bench to find that out.

[evanisaac]

Smith Press is a completely different exercise than freeweight bench. Its not a question of how much you need to be pushing on a smith but a question of your stabilizer muscle strength using freeweight.

For instance. If you could press 90-100lb dumbbells i would say you could probably bench 225 because you have that freeweight stabilization strength. However, switching from smith to real bench is a much harder transition.

When i switch from strictly only using a smith to freeweight bench it was a huge ego check. You might have the natural strength to hit 225x1 but if not then youd probably have to actually bench for a while to get there

true. i should add that I do try to add in other dumbell work and other stuff. but this benchmark isnt even that much of a big deal for me to modify either my gym or routine.

I'm just wondering if i'd be completely out of my mind to give it a shot now.

like... if someone can just barely get 1 rep of 225 up on a smith machine it'd be waste of time to get under a barbell with the same amount.

On the other hand, even if it's a different exercise, it's not so different where if someone can bench like 400 on a smith machine, it's probably safe to say they can start at 225 on barbell even if they never benched with a barbell before.

[steelbadgers89]

Smith Press is a completely different exercise than freeweight bench. Its not a question of how much you need to be pushing on a smith but a question of your stabilizer muscle strength using freeweight.

For instance. If you could press 90-100lb dumbbells i would say you could probably bench 225 because you have that freeweight stabilization strength. However, switching from smith to real bench is a much harder transition.

When i switch from strictly only using a smith to freeweight bench it was a huge ego check. You might have the natural strength to hit 225x1 but if not then youd probably have to actually bench for a while to get there

He's right, freeweight adds a lot of instability into the mix. I can only hit around 175 for reps on bench but on a machine where the ROM is fixed I'm above 225. Start at 185 at your friend's gym and see what you can do

[evanisaac]

He's right, freeweight adds a lot of instability into the mix. I can only hit around 175 for reps on bench but on a machine where the ROM is fixed I'm above 225. Start at 185 at your friend's gym and see what you can do

ok, thanks.

[Gls133]

go to 250 for reps on Smith before attempting, even then stability will be an issue.

[evanisaac]

go to 250 for reps on Smith before attempting, even then stability will be an issue.

perfect. this is exactly the kind of ballpark i was looking for. and yes, i'm old enough and sane enough to realize you're not guaranteeing me anything, only that this is a best-guess as to where i should be before i'm just wasting everyone's time.

I do other stuff for stability. Not identical, obviously, but I do what I can with what I have.

[KDG730]

Yeah i dont think youd be able to hit it now. I would say if you could do 275 for 5 reps you could probably hit 225x1. But like i said before your best bet is to focus on using flat dumbbells because it has the best carryover

Flat Db Press 5x3-5
Smith Press 4x6-10

Try this combined with shoulder and tricep strength work to boost your flat pressing strength

[impossible12]

I can rep 225 on flat bench for 26 reps. On smith lol.... probably 40+ so yeah there's a few factors that come into play

[evanisaac]

Yeah i dont think youd be able to hit it now. I would say if you could do 275 for 5 reps you could probably hit 225x1. But like i said before your best bet is to focus on using flat dumbbells because it has the best carryover

Flat Db Press 5x3-5
Smith Press 4x6-10

Try this combined with shoulder and tricep strength work to boost your flat pressing strength

ok thanks! I already do flat db flys. I could easily change these to press.

[cgibsong002]

He's right, freeweight adds a lot of instability into the mix. I can only hit around 175 for reps on bench but on a machine where the ROM is fixed I'm above 225. Start at 185 at your friend's gym and see what you can do

no no no no no no no. Listen, no one here can tell you exactly how this is all going to translate. But do NOT let your ego get in the way and just go hop under a heavy barbell. You WILL hurt yourself and potentially seriously. You may very well be ok with the weight. But you have no idea what's going to happen when you pull that barbell over your chest for the first time. All I can say is start slow with 135 and work your way up. You may even need a few sessions before you're used to the free weight. It's an odd switch for your body.

Like I said, you could be ok with the weight. Just be careful and remember that these two exercises are so incredibly different.. don't just jump in trying to show off.

[alwayschestday]

"Smith Press is a completely different exercise than freeweight bench. Its not a question of how much you need to be pushing on a smith but a question of your stabilizer muscle strength using freeweight.

For instance. If you could press 90-100lb dumbbells i would say you could probably bench 225 because you have that freeweight stabilization strength. However, switching from smith to real bench is a much harder transition.

When i switch from strictly only using a smith to freeweight bench it was a huge ego check. You might have the natural strength to hit 225x1 but if not then youd probably have to actually bench for a while to get there"

He's right. I hit 285 on smith then switched to bench and I think I got maybe 180, BUT I also had pretty good dumbbell, 100lb presses for 3x10 and that didn't translate either ALSO could do 100 pushups. Bench Felt like a completely different animal. My stabilizers/shoulder awkwardness were not even close to being prepared. Ill take your bet at 225X4 smith workout only, and not being able to hit 225 for 1 rm.. .