smith machine bench press

jon812000 · 14-08-2005, 01:30 AM

is doing bench press on smith machine any different to barbell? i dont have a spotter so cant go heavy on free bar, i can manage 60kg on smith for just 3 reps(8 sets), but i cant increse weight or reps from one work out to next, i think im stuck at a plateu, any advice? my chest doesnt look like i lift weights at all. also on chest day i do 3x10 incline db press an 3x10 flat flies.

9519sam · 14-08-2005, 02:19 AM

i dont normaly have a spotter and still do free weight bench. if your that worried about getting crushed it try doing dumbell bench instead.

i sometime use a smith if the bench is busy it has its plus sides but in my opinion free weight is much better for building mass and useable strengh

also most people in my gym would be more than happy to spot for your heavest set if you ask

as for adding weight to your press try doing 5 sets of bence first 2 light warm up sets then 6 reps of max weight 8 slightly lighter then 10 more lighter for 2 weeks then add 1.25kg to each side and go again for a couple of weeks then add more

are you having trouble increasing weight on any other lifts? if so you may want to look at your diet and/or the way your rutine is laid out you could be over training certain muscle groups without realising by not giving them enuff rest time

Fiba · 14-08-2005, 09:25 AM

Here's a good link for partial reps which could help get you past that plateu.

http://www.bodybuildingforyou.com/tr...e-partials.htm

http://www.musclenet.com/partialreptraining.htm

garrilla · 14-08-2005, 01:32 PM

i dont usually have a spotter, if i fail on the last rep i just roll the bar down onto my legs and stand up with it. dont worry about getting crushed i've done this with 180kg and survived unscathed lol.

IMO free weights are always preferable to machines except for flyes as you lose resistence halfway through the movement with free weights.

read this and apply the principles for your chest workout...

http://www.musclechat.co.uk/viewtopic.php?t=2071

razg · 14-08-2005, 01:37 PM

garry, you're a beast

I once almost broke my hand by getting it stuck between the weight plates and the bench guards. Went an interesting colour for a few days!

On a different note, there is the possibility of more isolation on the smith machine, given there's less stabilization required, but in general compound is good.

14-08-2005, 01:30 AM	#1 (permalink)
jon812000 Under Construction Join Date: Oct 2004 Posts: 17 Rep Power:	smith machine bench press is doing bench press on smith machine any different to barbell? i dont have a spotter so cant go heavy on free bar, i can manage 60kg on smith for just 3 reps(8 sets), but i cant increse weight or reps from one work out to next, i think im stuck at a plateu, any advice? my chest doesnt look like i lift weights at all. also on chest day i do 3x10 incline db press an 3x10 flat flies.

14-08-2005, 02:19 AM	#2 (permalink)
9519sam Making Progress Join Date: Feb 2005 Location: Just outside Joe16's house! Posts: 573 Rep Power:	i dont normaly have a spotter and still do free weight bench. if your that worried about getting crushed it try doing dumbell bench instead. i sometime use a smith if the bench is busy it has its plus sides but in my opinion free weight is much better for building mass and useable strengh also most people in my gym would be more than happy to spot for your heavest set if you ask as for adding weight to your press try doing 5 sets of bence first 2 light warm up sets then 6 reps of max weight 8 slightly lighter then 10 more lighter for 2 weeks then add 1.25kg to each side and go again for a couple of weeks then add more are you having trouble increasing weight on any other lifts? if so you may want to look at your diet and/or the way your rutine is laid out you could be over training certain muscle groups without realising by not giving them enuff rest time ______________________ That'll be another penny thanks!

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

14-08-2005, 09:25 AM	#3 (permalink)
Fiba Making Progress Join Date: Jun 2005 Location: Scotland Posts: 118 Rep Power:	Here's a good link for partial reps which could help get you past that plateu. http://www.bodybuildingforyou.com/tr...e-partials.htm http://www.musclenet.com/partialreptraining.htm

14-08-2005, 01:32 PM	#4 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	i dont usually have a spotter, if i fail on the last rep i just roll the bar down onto my legs and stand up with it. dont worry about getting crushed i've done this with 180kg and survived unscathed lol. IMO free weights are always preferable to machines except for flyes as you lose resistence halfway through the movement with free weights. read this and apply the principles for your chest workout... http://www.musclechat.co.uk/viewtopic.php?t=2071

14-08-2005, 01:37 PM	#5 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	garry, you're a beast I once almost broke my hand by getting it stuck between the weight plates and the bench guards. Went an interesting colour for a few days! On a different note, there is the possibility of more isolation on the smith machine, given there's less stabilization required, but in general compound is good.