Smith machine vs. normal Bench press

Ive had this topic up for discussion a few times with a few people I know and haven really reached a conclusion.

I go to a private gym in the estates I stay at and train alone so my only option to add heavier weights to my bench press is through using the Smith-machine.I dont have a spotter and dont want to end up with weight tread marks on my body when I fail with the normal bench press.

a Few people told me that the normal Bench press bar is harder and works better because you also have to balance the weights and that you exercise more different muscles with the normal bar.
Which makes sense I think...

But also! the Smith-machine forces you to bench press straight up on the tracks(rails) so you not allowed to push at a angle which you always do with the normal bench press bar.It also feels that the tracks can provide resistance if they not greased up enough.

I have been gymming from January and using the Smith-machine and Dumbell bench press the last 3 months.I have been able to add more weight to it from January untill now and maxxing on 100kg.

- What I want to know is am I wasting my time using this machine?
- Does the normal bench work better and more muscle groups?

Personally i like to use both hey. I find they both train the chest in very different ways, and to neglect either can be detrimental. For instance i can max a lot more on the normal bench than on the smith. Try use both in your workouts, even if you alternate each week. Smith can provide greater resistance in a particular angle of the pec, but free weight will activate more fibres in order to control the weight

nothing wrong with the smith machine, i dont use it because well there is only one and there is usually a que of geriatrics waiting so ? also train on my own so i hear you on pushing it and no spotter.

yes "free weights " are better as your body employs stabilser muscles as well which arent incorporated when using machines , but each has a place in ones arsenol, the fact you use dumbells as well brings them into play, so i wouldnt be to concerned think you have best of both worlds.

The smith is nice if you dont have a spotter and you want to go heavy. Normal bench has the advantage as you have to use your core to stibilise the weights so you do strengthen the core muscles as well. If you can, then do both as they both offer their advantages instead of choosing one over the other

Smith machine i use for lunges thats it...find the smith machine i can go much more heavier, alot of the okes use it so they can show off and go look at me im benching 120 meanwhile back at the ranch they can only bench 80.

Yeah its odd though.Spike said he can do more on normal bench than on the smith-machine.Im the opposite though I tried normal bench press and I just knew uptop I wouldnt be able to go as heavy as I do on the Smith.I really do have to google some core exercises

Catsmasher wrote:

Ive had this topic up for discussion a few times with a few people I know and haven really reached a conclusion.

I go to a private gym in the estates I stay at and train alone so my only option to add heavier weights to my bench press is through using the Smith-machine.I dont have a spotter and dont want to end up with weight tread marks on my body when I fail with the normal bench press.

a Few people told me that the normal Bench press bar is harder and works better because you also have to balance the weights and that you exercise more different muscles with the normal bar.
Which makes sense I think...

But also! the Smith-machine forces you to bench press straight up on the tracks(rails) so you not allowed to push at a angle which you always do with the normal bench press bar.It also feels that the tracks can provide resistance if they not greased up enough.

I have been gymming from January and using the Smith-machine and Dumbell bench press the last 3 months.I have been able to add more weight to it from January untill now and maxxing on 100kg.

- What I want to know is am I wasting my time using this machine?
- Does the normal bench work better and more muscle groups?

I fell in love with the smith machine got my strength up extremely well. Went from maxxing from 100 to 140kg getting out 6 good reps, it feels that it concentrates the chest bloody well, and with normal bench to be honest i still have a mental block, insured my shoulder. was te windgat.

I do my smith and incorporate other exercises, funny enough what works for me is, doin 3 weeks just machines and 3 week raw weights. always starting with smith and do one drop set. but thats just me.

Everyone has their own little ritual. IF IT WORKS WHY CHANGE IT.IMO

The Smith machine is good for isolating the pecs and hence you get an advantage by using because you can isolate different areas of teh pecs if the machine you are using has the facilities.

In your case I wouldn`t be using it at all as I would consider it a waste of time to be isolating most muscles as you have only been hitting the gym for a short period of time. I would concentrate on getting all muscles stronger by focusing on more, if not all, compound exercises. It’s pointless getting the major muscles stronger at the expense of the supporting muscles.Once you have gained overall strength, size etc then try the isolation excercises.

i say free weight,at the end of the day when doing smith machine press u dont use your stabilisers through out the whole pressing motion as your forward and back movement stabilising the weight is restricted...

I'll use it for isolation; never heavy. When you go heavy and twist your wrists at failure to rack the damn thing its a recipe for disaster. Slipup and your shoulder goes pop!

Thats to say it catches - i've experienced failure where i couldt get the catch on - luckily the safety was set and my partner reacted quickly.

I use Smith machine for isolation exercises now and then, never heavy exercises.

Personal opinion is that you're looking for trouble using a isolation exercise for large muscle group to often. Like said before it doesnt work your stabalizing muscles which is the ones keeping you from getting hurt.

Also with Spike - can do 160kg flat-bench without arching, cheating ect but only about 110kg in Smith-machine.