Compound Exercises - Smith Machine?

[metallicalifter]

Is the smith machine a compound one? Do bench presses on SM count as compound exercises, or should I be doing dumbell presses instead?
And while im on it, wtf is the difference between DB presses and BB presses?

[cssprophet]

Don't use the smith machine for anything. You're better off using plain ol' freeweights.

The difference between DB presses and BB presses... is that with one you're using a bar... and the other you're using dumbells..

[trainTilfailure]

leave your ego at the door. dont do smith machines, just lift weights you can lift and you wont need a spotter, ya heard?

[Brokensteel]

Don't use the smith machine for anything. You're better off using plain ol' freeweights.

The difference between DB presses and BB presses... is that with one you're using a bar... and the other you're using dumbells..

Way to be vague.

A compound lift is a compound lift. If you do squats in the smitch machine, they're still squats. I'm in no way telling you to use the smith, don't.

The difference between BB and DB, besides the obvious, is that DB uses the stabilizers more. For me, the DB works better, as far as mass is concerned.

[WCC]

a compound movement is a multi joint movement. benching is compound whether done with dumbells, a barbell or on a Smith or Hammer Strength machine.

i really don't see the point in Smiths though. they can cause imbalances, because your stronger side can take over, and there is less recruitment of stabilisers. Smith squats and deadlifts can be pretty harsh on the knees and lower back, due to the unnatural ROM. and you STILL need a spotter when using one - i read loads of posts where people say "they're great because you don't need a spotter" - yes you do. you can get stuck whilst Smith machine benching too - i've encountered this several times.
plus, they're very expensive.

i really don't see what the point in them is.

[Stevo1111]

Don't do anything in the smith machine. Its a good concept really, but in reality you can never properly allign your body to the machine. When you bench, the bar lays perpendicular to your body and you change the angle of the bar without even noticing it. Hop under a smith machine and everything is off, unless of course there's a built in guide to keep the bench properly positioned. Things you can get away with in a smith machine :squats, shrugs, rows- things you can position your body to. Things that result in a high likely hood of placing uneven tension on your joints in a smith machine: any type of press on a bench you have to position.

For adding mass, you should concentrate on really working your muscles while using heavy weights. Dumbell presses give you the best range of motion and allow you to target the pecs really well. Bench will allow you to hit your muscles with a great amount of tension and stress but limits your range of motion and your ability to isolate your chest. Example, those guys in the gym with huge shoulders and arms but no chest, look at their chest workouts. They entail benching with questionable depth ie not touching your chest and more than likely no heavy dumbell work. Also, isolation work such as cable cross overs or flies can't be discounted for adding quality size. If you train heavy compound movements for along while, a change of pace might reward you in some new found mass.