Smith machine bench press - UK-Muscle Body Building Community

albie · 01-08-2008, 07:47 PM

Started to use the smith macchine for bench press when there is no one around to spot,so i can push more reps out, safely.

bar doesn't go vertical , but inclines slightly, maybe 5 - 10 degrees.

Is it better to press with the bar moving up the incline towards my feet , or with the incline taking the bar towards my head on flat or incline pressing?

kieren1234 · 02-08-2008, 01:58 PM

Can you not adjust the actual bench so that essentially you are lifting the bar straight up???

I would imagine it would be better lifting it towards your feet direction as doing towards head may incorporate shoulders too much??

I may be wrong, i will await the better knowledged people to come across the thread

davetherave · 02-08-2008, 02:04 PM

shoulders will come in either way as far as i know

the smith machine bench press does not have a good reputation mate

can you not get someone to spot you while you bench? or try dumbells?

kieren1234 · 02-08-2008, 02:10 PM

I have only used a smith machine for bench press so far but going to try it with a bar on Monday. I just think i would get better tecnique with the smith machine thats all.

Shall see how it goes.

davetherave · 02-08-2008, 02:24 PM

i understand the problem of a lack of a spotter, i have dropped the bar on me three times before ibought a power cage (i train at home) one time with 100kg+ on it which was fun

however i was stupid on all three occasions, i shouldnt have gone for the extra reps and could still be pinned in my mum and dads garage three years later

estfna · 03-08-2008, 03:54 AM

use a power rack. its just a bench inside a metal cage really. make sure you put the safety bars in the right place though, too low and your dead, too high and your not working the muscle fully.

i always unload the bar, do a couple of reps and then put it so if i sat the barbell across the safetys it would just be touching or very slightly above my chest. i then bench off the safetys.

brickhoused · 03-08-2008, 03:02 PM

Quote:

Originally Posted by davetherave

shoulders will come in either way as far as i know

the smith machine bench press does not have a good reputation mate

can you not get someone to spot you while you bench? or try dumbells?

Agreed, or just dont go to failure.

albie · 03-08-2008, 03:11 PM

Quote:

Originally Posted by davetherave

shoulders will come in either way as far as i know

the smith machine bench press does not have a good reputation mate

can you not get someone to spot you while you bench? or try dumbells?

Dumbells only go upto 55kgs.

As for geting someone to spot, somedays its fine as there are people in who know how to, or at least capable of listening when being told how to, other days not so good.

Think i will use smiths on the days when no one in to spot.

brickhoused · 03-08-2008, 08:51 PM

Why not just go for 8-10 reps mod weight and not to failure, In my opinion this would be better than using the smith for flat bench.

Con · 03-08-2008, 09:10 PM

Do it however it feels comfortable.
Yes smith bench has a bad rep but try doing them very slowly seconds up 3 seconds down and it should limit any danger.

01-08-2008, 07:47 PM	#1 (permalink)
albie Getting there...well,somewhere! Join Date: Mar 2007 Location: Barnsley Posts: 359	Smith machine bench press Started to use the smith macchine for bench press when there is no one around to spot,so i can push more reps out, safely. bar doesn't go vertical , but inclines slightly, maybe 5 - 10 degrees. Is it better to press with the bar moving up the incline towards my feet , or with the incline taking the bar towards my head on flat or incline pressing?

02-08-2008, 01:58 PM	#2 (permalink)
kieren1234 Live life to the full Join Date: Jul 2008 Location: Barnsley, South Yorkshire Posts: 408	Re: Smith machine bench press Can you not adjust the actual bench so that essentially you are lifting the bar straight up??? I would imagine it would be better lifting it towards your feet direction as doing towards head may incorporate shoulders too much?? I may be wrong, i will await the better knowledged people to come across the thread

02-08-2008, 02:04 PM	#3 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,635	Re: Smith machine bench press shoulders will come in either way as far as i know the smith machine bench press does not have a good reputation mate can you not get someone to spot you while you bench? or try dumbells? __________________ Carlsberg don't do journals, but if they did they would be the best journals in the world Much like this ....... http://www.uk-muscle.co.uk/members-p...road-long.html Big three bench 110kg (for5) deadlift 140kg (for5) squat 124kg (for6) for the rest please see my journal

02-08-2008, 02:10 PM	#4 (permalink)
kieren1234 Live life to the full Join Date: Jul 2008 Location: Barnsley, South Yorkshire Posts: 408	Re: Smith machine bench press I have only used a smith machine for bench press so far but going to try it with a bar on Monday. I just think i would get better tecnique with the smith machine thats all. Shall see how it goes.

02-08-2008, 02:24 PM	#5 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,635	Re: Smith machine bench press i understand the problem of a lack of a spotter, i have dropped the bar on me three times before ibought a power cage (i train at home) one time with 100kg+ on it which was fun however i was stupid on all three occasions, i shouldnt have gone for the extra reps and could still be pinned in my mum and dads garage three years later __________________ Carlsberg don't do journals, but if they did they would be the best journals in the world Much like this ....... http://www.uk-muscle.co.uk/members-p...road-long.html Big three bench 110kg (for5) deadlift 140kg (for5) squat 124kg (for6) for the rest please see my journal

03-08-2008, 03:54 AM	#6 (permalink)
estfna Undergoing building work Join Date: Aug 2007 Location: Liverpool Posts: 1,979	Re: Smith machine bench press use a power rack. its just a bench inside a metal cage really. make sure you put the safety bars in the right place though, too low and your dead, too high and your not working the muscle fully. i always unload the bar, do a couple of reps and then put it so if i sat the barbell across the safetys it would just be touching or very slightly above my chest. i then bench off the safetys.

03-08-2008, 08:51 PM	#9 (permalink)
brickhoused 100% British Beef Join Date: Mar 2008 Posts: 351	Re: Smith machine bench press Why not just go for 8-10 reps mod weight and not to failure, In my opinion this would be better than using the smith for flat bench.

03-08-2008, 09:10 PM	#10 (permalink)
Con 250lb starting weight ^ lots of work to follow..... Join Date: Sep 2007 Posts: 3,967	Re: Smith machine bench press Do it however it feels comfortable. Yes smith bench has a bad rep but try doing them very slowly seconds up 3 seconds down and it should limit any danger.

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