How To Do Smith Machine Bench Press

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The smith machine bench press has certain drawbacks.

The Smith Machine sometimes gets a poor rap, so let's clear the air. Here's why utilizing the smith machine for bench pressing is a terrible idea.

How To Do Smith Machine Bench Press


Free weights are more useful than Smith machines.

A smith machine will most certainly let you to lift greater weight, but in the actual world, we need to lift and move items in three-dimensional planes of motion. The strength you get from a smith machine will not be applicable in real-life conditions (or free weight strength). As a result, the smith machine bench press is not as useful as the barbell bench press.


Injury might result from neglecting supporting muscles.

Because the smith machine is situated in a 2-dimensional plane of motion, it requires far less assistance from your stabilizing muscles while completing a bench press with it.

It's crucial to work these stabilization muscles for a variety of reasons. One reason is that if we try to utilize free weights at the same weight level as the smith machine, we won't be able to maintain proper form owing to stabilization muscle weakness, which might result in injury.

Furthermore, because the stabilization muscles haven't grown as much as the primary muscle on the smith machine, switching to free weights might result in injuries (muscle strains) in the supporting muscles.


The use of free weights results in increased total muscular development.

This, once again, refers to the supporting muscles. Smith machines engage fewer muscles than free weights because they produce isolated motions in a 2-D plane of motion. Free weights work a variety of supporting muscles, resulting in increased total muscular growth.


Benefits of the Smith Machine Bench Press

Heavy lifts don't necessitate the use of a spotter.

Using a barbell when you're close to your personal best without a spotter can be nerve-wracking. In actuality, you should ask a neighbor, but it isn't always that easy (or busy). The safety of a smith machine's twisting lock system allows you to stress your muscle a little more than if you were using a barbell.

The dumbbell chest press, on the other hand, is a terrific way to stress the pecs, anterior deltoids, and triceps without using a bar.


The smith machine is used by some of the best bodybuilders in the world.

This doesn't mean you should, but it's worth mentioning that Dorian Yates (Mr. Olympia champion) was a frequent user of the smith machine and performed rather well...

However, winning bodybuilding competitions does not always imply functioning, so keep that in mind.


Muscles in the Smith machine bench press were exercised.

Major Pectoralis

These are your upper chest's massive square-shaped muscles. During a chest press, this muscle's major role is arm adduction (pulling towards the midline). Internal rotation of the arm is another function of this muscle that is less prominent during this exercise.


Deltoid Anterior

This section of your deltoid helps you move during the press and lower the bar. In the middle of the bench press, the deltoid is most active. When training with your bench press at an inclination, you may use greater deltoid activation.


Triceps brachii is a muscle in the upper arm.

The three heads (tri) of this muscle are responsible for the extension of the arm at the elbow joint. Weak triceps are frequently the stumbling block to bench press advancement. Incorporate the Tate press into your routine to increase your bench press performance. The Tate press is particularly intended to boost bench press performance.


Exercising options

Bench press with a barbell

As previously stated, the barbell bench press is an excellent approach to effectively grow the chest since it demands support muscles to keep the bar steady. When attempting bigger weights, utilize a spotter to ensure you don't injure yourself. There's nothing more terrifying than realizing the barbell refuses to leave your chest... Here's a video that walks you through the process.


Bench press with dumbbells

This version offers a few advantages over barbell bench presses. To begin with, there is no bar that may potentially strangle you! Without a bar, you may securely overload your chest with weight without having to worry about the bar. If you are unable to complete the rep, just place the dumbbells to the side of your body. Furthermore, because your elbows may travel deeper behind your back before the press, you will have a greater range of motion. A wider range of motion will force the muscles involved to work harder, resulting in more development.


Cable chest press while standing

This is a wonderful way to overload the pecs, delts, and triceps while also obtaining an added adduction benefit by pushing your arm over the midline and targeting the inner chest muscles. Jeff Cavalier has written a fantastic tutorial that explains the movement and its advantages.

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