Smith machine vs. Free Weights

Newbie · 28-Oct-02, 04:51 AM

Is it true that an individual can generally bench press more on a Smith machine than on Free Weights? If so, how much? Thereoretically, let's say a person benches 250 pounds on Free Weights and has never lifted on a Smith machine. Can he generally bench more than that on a Smith machine? Let's say a person benches 250 on a Smith machine and has never lifted on Free Weights. How much can he generally bench on Free Weights?

Lee J B · 28-Oct-02, 05:13 AM

Not really true at all IMO, people only say that because on a smith machine it feels a lot more stable because you have the positioning done for you all you have to do is concentrate on lifting the bar equally with both arms ( which is easier to do on a smith machine ) On a free weights bench it is generally harder to keep good form as the perfect balance of the bar is resting on you, whilst your also trying to lift the best you can.

Fudomyo · 28-Oct-02, 10:48 AM

If you only workout on the Smith machine you'd have a much harder time doing a free weight bench press. A lot of it is just plain ole practice.

I'd guess 250 -> 175 in my experience. Not that it would take too long to catch up.

The advantage doesn't work the same the other way around. You might be able to lift 5% more, but your stabilizer muscles don't help a huge amount pushing the weight up.

A Smith machine war, I can't wait!

Fudo

Redleg · 28-Oct-02, 11:26 AM

Not trying to be cynical, but why? Trying to lie about the bench?

Newbie · 29-Oct-02, 06:26 AM

How does the Smith machine compare to a Universal machine?

When I was 17, I pretty much only used Free Weights. My max bench was 155. One day I hopped on a Universal Machine and did 192 with no training. This was over a 23% increase. Most people I was lifting with experienced an even bigger jump than that when they tried out the Universal Machine.

lastDays · 29-Oct-02, 08:57 AM

Free weights, machines, and smith machines are all a lot different when it comes to motions. For bodybuilding purposes, a smith machine is an "OK" tool, but if your goal is to get stronger overall, I'd never use one. It's been a while since I've used a smith for benching but I remember about a 50lb discrepency when I tried to make the switch. A very embarrassing 50lbs I might add.

IMO, a forced range of motion can not be a good thing. Your body doesn't press in a straight line naturally, so why force it to?

Sturm · 30-Oct-02, 02:02 PM

I use a smith machine for my incline bench for a few reasons, the incline set up at my gym is crappy, I dont have a decent spotter, and using dumb bells ( my preferred technique) is a bit of wasted effort. But the point Im trying to get to is have a reason for using one thing over another and don't get stuck using just a smith or just free-weights use both.