What's the difference between the two in terms of how they work?

I'd assume a "free" bench press would be ultimately more beneficial than using the Smith Machine, but only if your technique is pretty much spot on.

But is there really much of a difference in what they do for you?

 

Massive difference. You use a lot more muscles on the free bar to steady it and keep balance etc.

 

That's what I thought!

I'm a bit wary of pushing myself too far on the free bar though as due to being born a bit deformed I have a weak chest compared to the rest of me. Whereas the with the Smith Machine you've always got a bit of a safety net, so it doesn't matter so much if you get yourself into trouble.

Looks like starting low and developing the technique then...

 

Probably best not bench pressing with a free bar unless you have a spotter. I guess if your doing light weights you should be ok though.

Smith machine is the best alternative if you are training alone, can put the stoppers in and lift as heavy as you can till failure without danger.

Free bar is the best though, imo.

 

i always bench within a power rack, with safety bars just below chest level, if u fail at your max weight no danger...

 

Cheers guys!

Yeah it's no problem when I have a spotter, but 75% of the time I'm on my own!

 

I guarantee you couldnt lift whatever weight you do on the smith machine on a free bar with a spotter.

 

I agree with that, but a spotter would give you a little more confidence to lift a heavier free bar than you otherwise would.

 

Correct. I lift an extra 40kgs on the smith machine. I always feel like its weighted to help you with the lift.
I dont like it though for technique. I smashed my elbow a few years ago and the smith machine aggravates it.

 

no smith m/c at my gym,and never used one so cant comment,they look good though...

 

they both have good and bad points. the smith machine is imo very good for new people and those struggling with form.

 

what about bar or dumb bells


i have been benching dumb bells since started at the gym and never used a bar

 

Dumb bells for shape mate. Bar for size.

 

only trouble is lifting the bbells to my chest once lying down

 

Have them in your hands before you lie down. Rest them upright on your knees and as you lie back lift your feet up onto the bench.

For me personally is free bar all the way. I think this question has been asked before though? Its ringing bells.

 

Found it:

https://passionford.com/forum/showth...=smith+machine

 

Cheers guys!

I'm going to CANE the chest over the next few months and see how I get on. Will stick to the Smith Machine for the heavier weights, but try and make some progress on the free bar too.