hey guys, i know one of the downfalls about using the smith machine is that you dont need to use your stabilizer muscles as much, but lets take the smith machine bench press for example…the stabilizer muscles you would probably use are the ones in your shoulders and arms, so if i am working those stablizer muscles in my shoulder and arm routine then what is wrong with using the smith machine for the bench press most of the time.
we all know you can use more weight with the smith machine so doesnt it almost make sense to use the smith machine the majority of the time, but only if you are faithfully ensuring that your stabilizer muscles are getting a good workout in your other exercises.
[quote]enzo59 wrote:
hey guys, i know one of the downfalls about using the smith machine is that you dont need to use your stabilizer muscles as much, but lets take the smith machine bench press for example…the stabilizer muscles you would probably use are the ones in your shoulders and arms, so if i am working those stablizer muscles in my shoulder and arm routine then what is wrong with using the smith machine for the bench press most of the time.
we all know you can use more weight with the smith machine so doesnt it almost make sense to use the smith machine the majority of the time, but only if you are faithfully ensuring that your stabilizer muscles are getting a good workout in your other exercises. [/quote]
As a primary bench movement, no. Maybe as a secondary. I use the Smith for heavy lockouts and as a towel rack.
I love the smith machine for Incline benchs. Doing them free I hit the delts and tris more than the upper pecs. On the smith I can isolate the upper pecs for some reason. Strangly, there are always towels hanging on the machine when I go to use it. Great for wiping the bar off.
I’ve used it to seat my suit. However, I’ve never used it for anything else. My understanding is that because it restricts movement to a straight line, creating an unnatural movement, there may be a higher incidence of injury.
the smith machine i use slides forwards and backwards with no restrictions in pressing with the natural arc. i am no. genius but i just figured if i can press more weight with the smith machine then why not use it more often.
Hessler is absolutely right, its more to do with the movement path. Naturally you would start at the mid chest line and finish over your face. If you’re the wrong side of 35 any exercise that forces you to move unnaturally could end up having repercussions down the line, especially as you increase the weight. I find even barbells do this to me now. Use DB’s they go where you want them. You’ll find if you bench on the smith machine most of the time, you’ll tend to lose the bar behind your head when you use a barbell.
My view holds with the unnatural bar path.With a barbell it will adjust to your natural movement pattern.With a smith machine you have to adjust to it.Which can lead to extra torque on certain joints.Not to mention the down playing of the stablizers in the movement.But I can see using a smith machine for a few assistance movements such as a JM Press.My opinion for what its worth.
i see your point bulldog and hesler and being 52 its probably wise of me to go with what lets me press in a natural path. i juse db’s right now for the bench and my last set is with 95lb db’s and i know that at my age my pb are going to be harder to acheive, but if i switched things up to the smith machine, i would probably see gains in strength and pb much sooner while shocking my chest and then going back to the db’s. kind of like a month cycle and then go back to the using the db’s
You might want to check the weight of the bar on the smith. They are usually 20 to 30lbs lighter than a standard bar.
I see guys in my gym that load up the smith with four plates thinking its 225, then try to do the same on a free weight bench and get pinned. In reality they are lifting 195 on the smith.
Like Hel - I use the smith sometimes for inclines, especially if my shoulder is feeling a little too tweaky to do barbell. Also good for calf raises off a platform and of course, hanging my gym towel.