Is there any particular reason why a free bench is superior to a smith machine?

[Burntoutn3rd]

Obviously there's the ab activation/balance aspect, but that aside...

If looking at this strictly for training chest, other than having to add 20 additional pounds to make up for the light bar, is there any reason why one shouldn't?

 

[Mac11wildcat]

Zero.

If the goal is creating stimulation for a muscle fiber then it doesn’t matter what the tool is jsut that the tension is created.

I only press on the smith and machines. Doing just fine in the chest department.

 

[Cereal masturbator]

Gay machines are slightly less anabolic, everyone knows this

 

[AlexDavis43]

Obviously there's the ab activation/balance aspect, but that aside...

If looking at this strictly for training chest, other than having to add 20 additional pounds to make up for the light bar, is there any reason why one shouldn't?

I use the smith machine for a lot of things, especially when I don't have a spotter. You can still go heavy; no major downsides.

 

[Demondosage]

All depends, I feel like someone new to weights just needs to worry abt gravity and pushing the lbs, they’re not advanced enough to get the same benefit from a machine that they’d get from free weights. With that being said, I do feel that there is nothing wrong with combining both, but in my opinion it’s better to at least have SOME experience with a barbell if you’re able to and do not have an injury that prevents that. Once you’re experienced have built a decent foundation? Fuck nah, challenging yourself is challenging yourself

Also, a machine or Smith is forcing you to go where the bar wants you to go, not where you’re chest is naturally wanting to move to make it go, again once experienced it’s easier to know the feel, another reason I think free weights are beneficial to newbs

 

[RaddishPork]

Nope. Some people still try to argue that training bench will develop more raw power, which can translate into heavier weights on the chest, and that makes you grow faster.... Once upon a time it was a good theory but it's bro science now.

We have enough research now to prove that you don't need insane weights to stimulate muscle growth. Machines and technology are amazing now, i get better activation from almost every machine in my gym than I do from a flat bench.

Train to meet your goals. Don't change your goals for how you wanna train.

 

[Burntoutn3rd]

Right on, that's what I figured. I didn't know if the bar being on a stabilized angle every lift would make a significant difference or not, but it didn't seem so. I've used a smith for most of my barbell benching for the past decade, lol.

Currently stuck with it as planet fitness is the only decent and affordable gym around here.

 

[egruberman]

A flat bench is good for training for a powerlifting event and less good for hypertrophy for a host of reasons. When training for powerlifting one sets up in a way specifically to move the most weight through the shortest ROM.

For hypertrophy, one wants to be able to create as much tension as possible on the muscle, regardless of the weight and then recover and repeat as quickly as possible. As such, the stimulus to fatigue ratio for the flat bench is well below just about any other exercise, including the Smith machine. It also has a pretty high injury rate.

 

[lukiss96]

Personal preference is free weights because I can control the movement better and adjust barbell to make it comfortable for me and in general it just feels better. Smith machines on the other hand feel awkward to me, I don't like not getting that freedom.

For me it goes like this in the hierarchy:
1. Bench press with a barbell (flat)
2. DB chest press (flat/incline)
3. Chest press machine (love pumps)

 

[buck]

I would say the Smith is less ergonomic then a free bar. As with the bar one can achieve a more natural movement. as with a smith it just moves in 1 straight plane of motion. And over the years/decades that adds up to more wear for that 1 plane of motion as opposed to being spread out more evenly. At least that is my experience with using the smith for many years benching.

 

[bornSkinny]

All depends, I feel like someone new to weights just needs to worry abt gravity and pushing the lbs, they’re not advanced enough to get the same benefit from a machine that they’d get from free weights. With that being said, I do feel that there is nothing wrong with combining both, but in my opinion it’s better to at least have SOME experience with a barbell if you’re able to and do not have an injury that prevents that. Once you’re experienced have built a decent foundation? Fuck nah, challenging yourself is challenging yourself

Also, a machine or Smith is forcing you to go where the bar wants you to go, not where you’re chest is naturally wanting to move to make it go, again once experienced it’s easier to know the feel, another reason I think free weights are beneficial to newbs

I agree.

Also, If you gave me a choice between a smith and all the plates or a free bench and a premium dumb bell adjustable set, I think I might find the DB's more efficient to get chest done. If I had to make a choice between the two.

That said I use the smith a lot for presses.

 

[AHplayer13]

Range of motion is more limited on smith machine. Bb is in the middle for ROM followed by Db bench press. More ROM means more stability required on your part. I would venture a guess that the use of these stabilizer muscles results in reduced load on the main muscle being targeted, thus reducing hypertrophy on the larger muscles.

My coach likes to rotate between them all at certain points in my program throughout the year. I do notice that the mind-to-muscle connection is easier on the machines because I’m not focused on stabilizing the weight.

 

[seabiscuit hogg]

I like to do feet forward squats on the Smith for quad stretch. Use it for some other things also. A chest press would be a better replacement for bench tho.

 

[Rippidy Dippidy]

Bicep curl in the smith for hitting the anabolic protein window.

 

[Sourpower]

Use whatever feels best.

 

[big mikey]

The Smith Machine is a tool like any other. If it works for you, great.

 

[Venus33]

Yes, a Big difference, although Bench press is not an exercise for chest, with bench presses your stabilizers that support the largest ones, get stronger. Many people suffer from contractures and other injuries due to weak stabilizers.

Hope It helps

 

[Rippidy Dippidy]

Yes, a Big difference, although Bench press is not an exercise for chest, with bench presses your stabilizers that support the largest ones, get stronger. Many people suffer from contractures and other injuries due to weak stabilizers.

Hope It helps

So bench press is an exercise for legs ?

 

[Sourpower]

So bench press is an exercise for legs ?

It’s for glutes you know that

 

[Sixtynine]

Plenty of super jacked guys use Smith machines so they definitely have their place. For me however, I've never liked them. The bar movement feels so unnatural. Maybe one day I'll embrace them, but that day isn't today. Tomorrow isn't looking good either.