I train on my own and when I do flat bench I use the Smiths machine.

Question is, would I see better gains if I used the traditional flat bench than the assisted machine??

cheeRS

 

Scott Ive got a load of professional gym equipment for sale if you interested ?

 

Smith machine limits your movement to just up and down. When benching with the bar a lot of people have a slight arc in the up/down motion, ie bring the bar right down to an inch above your chest at say nipple level but when fully up and locked out the bar will be at shoulder level or some even directly above the face.

Depends what you are most comfortable with really I suppose. I prefer bench with the bar and try to keep my form as good as possible. I just dont feel comfortable with the Smith although when I used to do it now and again I could lift more weight.

I dont think one method returns more gains than the other if you use correct form, although I could be wrong

 

no more gains but much safer with the smith i have one at home so i can go heavy safely

 

Horses for coarses. I personally prefer using a bar as I don't like the restricted movement that a machine gives. However I would imagine when training on your own a Smith Machine is much more safer and therefore allows you to attempt more weight and reps to failure.

 

doesn't using a free bar allow you to use many more connecting muscles to steady the bar where as the smith's machine you only push up. I've been told this by a couple of ex gym instructors i work with. Personally i would never use a free bar/bench without someone there to spot, and a smith's machine comes in handy then.

 

The best you can do is to use barbells...
You dont risk to be stuck with the bar over your chest and also you work out the connected muscles as muska mentioned.
But if you want to do few repitations 2-5 at max weigh the smiths machine is probably a good idea.

 

thanks guys.

also, does the smiths bar still weigh the same in comparison to a normal bar........20kg iirc??

Just doing my sums

 

cheers Jim but i've got nowhere for it and as everyone knows, going to the gym is 100% better than training at home.

 

As already said using the barbell uses supporting muscles to steady the bar thus it is better than the fixed plane of movement of the smiths machine. If you have to train alone though the smiths machine has some benefits. You could also use dumbells as they futher allow for a larger plane of movement stimulating more muscle growth.

 

The one in my gym has the olympic collars but also has the sliders which would make it a bit heavier than a normal olympic bar I expect.

However, I never count the weight of the bar.

 

Dont think its as heavy mate by a long shot - I think the one in ours only feels like it weighs between 5-10kg - ask one of the people in the gym as each model will probably vary!!

 

the bar on smiths machine is virtually weightless, definately doesn`t weigh the same as an olympic bar im afraid

 

Am not a fan of the smith machine when benching, much prefer the good old free bar.

The only time i use the smith machine is when i got no one to spot me. But if am ever on my own i just cheekily ask someone to spot me.

 

i do hate to say it benching on a smith machine is for girls!

You will never develop good technique and you will ultimately over develop one pec whislt the other remains like a ten year old boys!

I love watching people squirm under the smith machine because their ego cant take the enivatable weight drop involved with mastering a free bar

 

Just out of interest why will one pec develop more???

 

The balancing process creates equiality and strength in the target area, when using machines (be it a smith machine or any other) many other areas in the body become involved, many muscle groups can become involved when forcing an object through a resticted axis (ie. smith machine or general gym machines) therefore it takes a lot more balance (unilateral muscle involvement from both sides of the body) and coordination to move the same wait through a desired axis whilst having to mantain control, hence an amplified effect in the target area

i hope this helps

 

Using a Smiths machine for anything apart from injury rehab is a big no. Major reduction in planes of movement with a smithy and especially with squatting they do get you to use bad technique. The bench press is nothing but an ego exercise. You need to mix things up, include DB presses and loaded press ups (raised legs, depth presses) as you are currently not challening you neuromuscular system as it is just used to the same old movement

Free barbell = more planes of movement = greater control requirement = greater need for more muscle fibre recruitment

 

have to say all training shoud be based on FREE weights with cables/machines used as a finisher. for heavy bench, squats use a power rack or similar.....

 

i tend to use DB's as i train on my own. or when your gettin heavy ask an instructor there or random guy to help. ive never had any probs with that.
free weights are alot better. use them if you can.