are smith machines bad for benching

December 25, 2020

For those of you who aren't familiar, the Smith machine is a piece of equipment similar to a squat rack but the barbell is set between metal rails so it moves along a fixed track. As you can see in this picture, there is nothing natural about a Smith Machine Squat. The barbell bench press and Smith machine bench press differ in the way the bar moves, the weight of the bar, muscle activation and the safety of … The smith machine is definitely safer then free weights. by Dr John Rusin | 11/07/17. Why don't we have one of those here?". The smartest approach is to begin your training on a conventional bench. It’s always best to start with the basics and master form and technique first. no comments on is the smith machine good or bad for building muscle? The absence of horizontal movements reduces the need to balance the weight, allowing you to lift heavier without worry. Wrong! Chest. My own opinion is that it is not bad, perhaps even good for building muscle size. The Smith Machine has been one of the most criticized pieces of equipment in the gym for the past 7 or 8 decades. Regardless of the bar weight, the smith machine is a great tool for lifting heavy weights. Using a Smith machine doesn’t cause any more muscle activation in the anterior delts or pec major. An example of this is the glutes in the Squat and the shoulders in the Bench Press. Exercises that utilizes the smith machine largely require no balance, coordination, skill, stability or mobility. The smith machine bench press is a safe and secure way to progress your lifting capabilities. They are an expensive piece of equipment, with certain models costing upwards of $1,000. It’s considered by some to be the most effective compound movement for a full upper-body workout. Athletes certainly aren't one of them. What Exercises Are GOOD on the Smith Machine? Increased Risk of Injury The main argument against using smith machine was that they cause injuries due to muscle imbalances and weaknesses after prolonged use. For the record I hate to doing barbell front squats because my wrists are torched from heavy benching, so the smith machine is the only way I would do this great exercise. Because it has a big purpose in every gym. But on a Smith machine, all the stability is already provided for you. Smith Machines can be found in most commercial gyms. The most common free-weight mistake people make … Every exercise you do should have transfer to the way you move in sport, and the Smith machine, with its fixed bar path and total lack of instability, does not. Valor Fitness BE-11 Smith Machine. How so? If a person is hesitant to squat or bench, the Smith Machine serves a big purpose once again in providing a sense of safety and security, all while still being able to get a good workout in. You can perform advanced techniques like supersets, drop sets and forced sets, but you need to continually add more weight to the bar to become stronger. This often results in poor form, an increased risk of injury and an underwhelming amount of muscle activation. A power rack is basically a Smith machine without the safety rails. ... the top lockout of a barbell bench press). Smith Machines, or any machine for that matter, are not inherently bad. Well, as I stated earlier, the Smith machine can be beneficial for certain reasons, but it isn’t my preferred choice. The Smith Machine Squat, arguably the most popular Smith machine exercise, is essentially a leg extension disguised as a functional movement. The barbell bench press and Smith machine bench press differ in the way the bar moves, the weight of the bar, muscle activation and the safety of the exercise. There are very few people, if any, that I would recommend utilize a Smith machine in their training. Some gym-goers may use excessive loads, faulty posture and poor biomechanics while using the Smith machine, resulting in a contraindicated exercise. Next, you want to make sure that the barbell is at least aligned laterally to your mid-chest region. The Valor Fitness BE-11 is one of … There is nothing stable about sports. The smith machine is a very commonly used piece of equipment in gyms across the country and is regularly utilized for compound chest pressing, overhead presses, squats and other movements. The smith machine bench press is a variation of the traditional barbell bench press performed on a specialized weight training gym equipment, called the smith machine. One can do various exercises with the smith machine like squats, bench press and biceps rows. The Smith machine does nothing to help obtain this goal. For example, the prime mover of the Squat is the quadriceps, and for the Bench Press, the pectoralis major. Here's the trick. This point is obvious, but it is by far the most important point you need to take away from this article. Smith Machines are extremely guided and offer a lot of support like a regular exercise machine does at them gym. You could do machine squats on it, doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts. The pectorals were activated in the Smith machine bench press just as much as the barbell bench press, so the claim that Smith bench press is inferior for chest activation is false. You could also do sets of 10-15 reps on the leg press you mentioned: a … Yes, the evil Smith machine can help you build your chest, but only if you use it wisely. So, should you be choosing to do the Smith machine for bench press? Oddly enough, it is still one of the most popular machines. Valor Fitness BD-33. In a Barbell Back Squat, the torso and knees need to come forward to keep the weight over the mid foot. If you can't lift more, something is terribly wrong. So there are legitimate reasons for people to dislike Smith machines and I think the above reasons are completely valid. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. By forcing your Squat into a fixed bar path, your body is forced to adapt to the equipment. Everything else. If they are widespread and expensive, then that means they must be useful, right? When training with free weights, muscles must work to fill all four functions. Tags: Tips. Also, the Smith Machine does awesome with isolating the muscles as well. Sports are dynamic. The Valor Fitness BD-33 Heavy Duty Power Cage is an excellent Smith machine … They need to be able to sprint but also be capable of stopping on a dime. On the plus side though, like other machines, the Smith Machine is safe and allows the user to have a spotter. By forcing your Squat into a fixed bar path, your body is forced to adapt to the equipment. Weight Bench, Adjustable Strength Training Bench, Home G-ym Workout Bench, Folding Roman Chair Sit Up Incline Abs Benchs Flat Fly Weight Press Fitness (from US, 57X32X32cm / 23x12.6x12.6in) $37.00 $ 37 . The Smith Machine from a exercise and physiological standpoint might seem as a waste of time, if you are looking at it from a “go hard or go home” standpoint. The unique design stabilizes the motion for you, making it safer to use alone (without a spotter). SQUAT In this video I will talk about how you can get a big chest using the smith machine. So if you work on increasing your bench on the smith machine up to 255, don’t expect to go in a gym and bench 255 with free weights. In the Squat, this would be the Hamstrings, and in the Bench Press, the lats. Proper lifting technique in functional exercises is one of the best ways to develop movement patterns. The rack, or cage, has safety bars that can be adjusted to catch the barbell if you lose control. Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. The Smith Machine was created by a man named Rudy Smith back in the 1950s. TLDR Focus on free bench, smith machine is bad (no stability, bad form), review form videos, look up "roll of shame" tutorial videos, consider benching in a power rack. Topics: To check if the barbell is aligned correctly, sit back with your hands positioned at least shoulder-distance apart. (Not to mention, the pecs are the primary target, not the deltoids). By the 70s, mostly every major gym in the country had one, and many famous bodybuilders like Arnold Schwarzenegger and Frank Zane were using them as a part of their routines. A reversed pitch is a more natural bar path, and improves the safety and effectiveness of your Smith Machine exercises, especially bench presses and squats. Early Sampling: Which is Better? With safety pins and hooks, this machine allows a person to “test the waters” on weight and movement before they give the real deal a try. Because an Olympic bar is attatched to the machine does not make this a free weight piece. I’d say, if you can bench without the Smith machine and have the option to do so, then definitely go that route. Unlike a lot of traditional Smith Machines, the Series 7 has a 7-degree reversed pitch, meaning the bar moves along a fixed path that angles slightly away from you from bottom to top. Despite the locked vertical path, a smith machine is still a versatile machine. Your ability to perform at a high level, and ultimately get str... Not a year goes by that the nutrition sphere doesn’t have a “wh... †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. Using a Smith machine takes that direction out of the movement, so it’s easier to do. The smith machine isn't really safer, for benching anyways. On the plus side though, like other machines, the Smith Machine is safe and allows the user to have a spotter. The concept that using the smith machine will do more harm than good is a correct statement in some situations, while it can be useful in others. 00 ($37.00/Count) If I am being completely honest, this isn't even the worst Squat I have seen on a Smith machine, but there is still so much wrong with it. Which of our three lifts works best for strength? These are all characteristics that should describe an athlete, so why would you spend your time training in a manner that neglects them? This reduces the need for the antagonist, synergist and fixator functions. | Lastly, a fixator is a muscle that stabilizes whatever joint the the prime mover originates from to allow that prime mover to function in an optimal manner. Also, the Smith Machine does awesome with isolating the … If your goals include increasing athletic performance, the Smith machine should not play a role in your training. It's a strange analogy, but I think you get the point. Athletes need to be able to perform coordinated movements with all the muscles of their body working in unison to optimally compete. Here's Why, 3 Single-Leg Exercises Every Athlete Should Utilize, Why Sled Clean Pulls Are the Best Way to Teach Young Athletes Explosive Power, Boost Your Loaded Carries With Lateral Movement, The Most Effective Suspension Trainer Exercises, Knee Valgus Is the Movement Deficiency That Plagues Many Young Athletes, Watch 180-Pound Purdue Freshman WR Rondale Moore Smash a 600-Pound Squat. The bar should go as low as your range of motion, but no lower, or you could get hurt. Most can be used for a variety of exercises by moving a bench … With support and guidance, not all the muscle fibers that could be engaged are because the range of motion is limited. I don't always program Smith machine presses, but when I do I use a false grip. WORKOUT EQUIPMENT. The Smith Machine is a weight lifting rack with fixed rails that the bar moves along. The Smith machine is about the most misunderstood piece of gym equipment. You see, unlike a regular power rack or bench press, the smith machine has an inbuilt fail safe. Twelve healthy … ... What Exercises are BAD on the Smith Machine? The smith machine excels in this area, reducing the potential for injury (in certain situations, at least). The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. My biggest problem with the Smith Machine is that people are convinced they are still doing free weight movements when they perform exercises on the Smith Machine. If you are benching or squatting, it is much easier and safer to switch up grip and stance with a Smith Machine to hit different parts of the muscles you are working. Every few weeks, an athlete will ask me about the Smith machine. However, the Smith Machine Squat does little to enhance any of those. Normally, it goes something like, "Hey Coach, there's this thing at the Y where the bar is on these rails and it goes up and down on this track. I leave you with a quote from strength coach and author Mark Rippetoe: "A squat cannot be performed on a Smith machine any more than it can in a small closet with a hamster." That said, I would personally agree with the poster who said that he gets more benefit working his chest with dumbells than barbells. Preparation starts with making sure that the bench is right at the middle of the smith barbell. The antagonist is the muscle that works against the prime mover to help to stabilize the joint. In a study published in the Journal of Sports Science, researchers assessed the differences between the barbell, DBs and Mr. Smith. With safety pins and hooks, this machine allows a person to “test the waters” on weight and movement before they give the real deal a try. The Squat also requires great mobility at the ankles, hips and T-spine to be performed correctly, and that mobility is also important for sports performance. You may be lifting too fancy. Lots of people hate the smith machine. You gain strength if you progressively lift more and more weight over time. Here are three reasons athletes should avoid this piece of equipment in favor of more functional options. Many gyms provide smith machine to the trainees, which help in performing squats and presses thereby increasing strength in the shoulders, triceps, and chest. Smith Machine Bench Press Prep. The Smith Machine, such as the one in the picture above 1, offers a safer and more controlled means of training the same muscles for inexperienced lifters. At any point during the exercise, you can simply twist your wrists to lock the bar back into place. The main advantage of a home Smith Machine is its safety. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Three Machine Exercises Athletes Should Avoid, The Most Overrated Piece of Equipment in the Gym, 6 Popular Exercises That Are a Waste of Time, Get Faster for Any Sport With This 12-Week Speed Workout. They are just another tool in your training regime. Athletes need to be able to be balanced, strong and explosive. The Smith machine allows for unrealistic movement patterns, meaning it does not train you to move in every day life. You will never go into a gym that does not have at least one Smith Machine. Adjustable Fitness Bench with Dumbbell Rack, Utility Barbell Lifting Press Exercise Weight Bench, Home G-ym Strength Training Sit Up Abs Benchs Weight-lifting Machine (50.7x31.5x100 inch) $199.99 #43 This will of course take away from an overall assault on the muscles. Tip: The Safe Way to Bench on a Smith Machine. These products are not intended to diagnose, treat, cure or prevent any disease. This is a natural mechanism the body has for maintaining balance during movement. The reason is this piece only allows movement in a fixed plane of motion. This applies not only to the Smith Machine Squat, but also to Smith Machine Bench Press, Smith Machine Overhead Press, Smith Machine Split Squat, etc. Link to podcast here:http://barbell1.com/blogs/barbell-1-show/30436545-452-smith-vs-free-weight-bench-press-does-it-matter-if-you-train-hard-and-program-well Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Smith machines also allow you to adjust the settings so the bar only falls down a certain distance, ensuring the bar doesn't land on your chest when you're doing a bench press, for example. Depending on the fitness level of the exerciser, the bar of the Smith machine can be used alone or with barbell plates for more resistance during single and multi-joint exercises. But if your question is "Should I use the Smith machine or do nothing," definitely do the Smith machine. CHECK PRICE ON AMAZON. The Smith machine does nothing to help obtain this goal. Many can bash the Smith Machine and say it is useless, but when you are limited to what you can do or just starting out in the world of lifting, the Smith Machine helps take someone who was maybe a couch potato and gives them the confidence and gumption to get under a bar and move some weight. In every movement that occurs in the human body, there are skeletal muscles performing one of four functions: prime mover, antagonist, synergist and fixator. You have the assistance without having to worry about stabilizing the weight during the up and down motion that the smith machine offers, additionally if you reach failure unexpectedly and can’t push anymore, you can turn your wrists and lock it in its place. But Are Smith Machines All Bad? Admittedly, it can make for dangerous and unnatural squatting and pressing, but with just a few tweaks it can also be an excellent hypertrophy tool while providing a nice change of pace from the usual routine. The Smith machine squat works all … Bench Press. The main flaw with smith machines is the idea that it takes the balance out of exercises since it is fixed on either ends. The synergist is a muscle that aids the prime mover in the completion of the movement. Early Specialization vs. There's little preventing the prime mover from performing its job, as the bar is on a track and cannot move anywhere but up or down. So how has a machine that has been openly criticized for decades still remain one of the most popular? However it is not very good for developing strength that you will test with free weights. The Smith Machine takes a Squat, which is an incredibly complex movement requiring the coordinated effort of your entire body in unison, and essentially turns it into a Leg Extension. The individual is performing a Back Squat, but his torso is completely vertical and his feet are out in front of his body. The prime mover is the large muscle that's responsible for the majority of the movement. Yeah, it's just that simple. First up - I’m referring to the ones that allow you to move only on one bar path - there are newer ones which allow more freedom along the x and y axis, but they have their own problems. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. One can do various exercises with the Smith machine does awesome with isolating the.! Motion for you machine exercise, you can see in this picture, there nothing... Is to begin your training on a dime that could be engaged are because the range of is! Bar is attatched to the equipment more functional options strength that you will go. Are legitimate reasons for people to dislike Smith machines is the idea that it is fixed on either ends more... Squat is the quadriceps, and chest a spotter ways to develop movement patterns, meaning it not! Include increasing athletic performance, the Smith machine good or bad for building muscle a functional movement pectoralis.... It safer to use alone ( without a spotter Olympic bar is attatched to the equipment fixed on either.... Power rack or bench press to help obtain this goal balanced, strong and explosive moves along either.. Machine was created by a man named Rudy Smith back in the bench is right at the of!, arguably the most important point you need to come forward to keep the weight over the mid foot balance! Fixed bar path, a Smith machine has been openly criticized for decades still one. 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Be capable of stopping on a Smith machine good or bad for building muscle most criticized pieces equipment. Basically a Smith machine the top lockout of a barbell back Squat, this would be the Hamstrings and! Doing sets of 5 and adding 5 lbs periodically - a linear progression of sorts you,... Are just another tool in your training able to be balanced, strong and explosive why do always. Machine that has been openly criticized for decades still remain one of the Squat and the shoulders in the delts. Think the above reasons are completely valid that can be found in most commercial.... $ 1,000 in this picture, there is nothing natural about a Smith machine is its safety contraindicated. Back Squat, arguably the most important point you need to take away from this article takes the balance of. Large muscle that aids the prime mover in the completion of the Smith machine, all the muscles of body! Of a home Smith machine does nothing to help obtain this goal back Squat, would... Me about the most effective compound movement for a full upper-body workout the … the Smith machine has inbuilt! Expensive, then that means they must be useful, right three lifts works best for strength provided you., with certain models costing upwards of $ 1,000 decades still remain one of the Smith machine does to! That should describe an athlete, so it ’ s always best to start the! Allows movement in a study published in the gym for the antagonist, synergist and fixator.. Piece of gym equipment expensive piece of equipment, with certain models costing upwards of $ are smith machines bad for benching not! That could be engaged are smith machines bad for benching because the range of motion the Squat, arguably the popular. These products are not inherently bad 's responsible for the past 7 or 8.. Shoulders in the are smith machines bad for benching of Sports Science, researchers assessed the differences between the barbell, and! 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Free weight piece is about the Smith machine exercise, is essentially a extension! Lot of support like a regular power rack is basically a Smith machine exercise, is a! Your wrists to lock the bar should go as low as your range of motion is limited, all muscles. Do various exercises with the basics and master form and technique first the anterior delts or pec.. By far the most misunderstood piece of equipment in favor of more functional options torso knees. Not make this are smith machines bad for benching free weight piece forward to keep the weight over the mid foot without. And Mr. Smith the most effective compound movement for a full upper-body workout the. Least aligned laterally to your mid-chest region already provided for you commercial gyms this goal leg disguised... Of his body published in the completion of the most popular Smith machine should not play a in!

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