Smiths Vs. Bench

[oHUTCHYo]

The past 2 month Ive been using a real bench press, as well as the Smiths which Ive been using for about 6 month, prior to that I was just using a "seated-upright bench press fixed weight thing" before I found the confidence to go the front of the gym on the Smiths, in front of everyone. Im past that now.

On the Smiths I tend to do 100KG 3x8 flat, and 80KG 3x10 incline. I then get on the bench and do 40KG 3x10.

First of all, the moral of the story above is that Ive really neglected my supporting muscle groups from all of the fixed weights and hence my weakness on a real bench which Im trying to resolve.

How should one continue, continue with both? Ditch the Smiths? Continue both but focus my initial efforts on the bench and my remaining strength on the Smiths? Suggestions?

 

[Pigeon_Killer]

Ditch the smiths and concentrate solely on the bench.

 

[Freefaller]

Ditch the smiths and concentrate solely on the bench.

 

[oHUTCHYo]

Crikey, wasnt expecting that response. I'll give it a go then. I might try 80KG this afternoon and see how it goes, I might have more in me If Im not using the Smiths first.

Is 3x8 sufficient on a press, or are higher reps/less weight more beneficial?

 

[Gaijin]

I'll only use a smith machine if there isnt a bench, or I don't have anyone to spot me.

 

[Freefaller]

What are you training for? Strength? Size? Maintenance?

 

[LabR@t]

does it make a difference?

 

[Buffman]

There is no barbell bench press in my gym , so instead of using the smith machine I tend to use dumbbells, I can dumbbell press 28kg for 6-8 reps and smith press 70kg for 6-8 reps.

 

[Freefaller]

does it make a difference?

What does? Smith and Bench? Yes - huge amount of difference.

If you mean, what training he's after. Then again, yes, the training style makes a huge difference.

 

[dun]

does it make a difference?

Yes on both.
IMO op you should jump on the regular bench first- or even better whip out the dumbells and really get those supporting muscles working first. Then go on the smith but just incline.

 

[oHUTCHYo]

Well Im a big lad, I am obese but also big built anyway. Im training for strength and size I guess, trying to take advantage of my natural bulk. I really need to get some photos up to get some advice actually.

 

[Steedie]

Only thing I use the smith machine for are squats

Simply because they dont have a rack in the gym

Although, that said, the smith machine has its advantages. Say for example you reach a wall on your benchpress, you might go onto the smith machine, add some weight on, get the main muscle groups used to the weight increase, then hopefully the stabiliser muscles can catch up on the bench once you go back after a couple of weeks

 

[Freefaller]

Well Im a big lad, I am obese but also big built anyway. Im training for strength and size I guess, trying to take advantage of my natural bulk. I really need to get some photos up to get some advice actually.

Don't worry if you're not pushing up 100kg on the bench even if you're a big guy as you've not been doing it so it's going to be harder.

As for sets I'd do more than 3, but I love volume.

You can work on size and strength by mixing high volume and lifting styles.

Slow eccentrics will help build size, fast powerful concentric movement will help develop strength but also power in a sort of plyometric-type of training.

My volume training is adding bulk but also increasing endurance and strength which is great. Although I've benched 150kg, I've dropped all the way back down to 100 for 50 reps, having started at 60kg with 4s negs and powerful concentrics and whilst I get a good pump, this has become a lot easier.

It's going to take time. If you just want pure power/strength, do 2-3 rep sets, increasing the weight constantly for 10 sets, starting off at 80% of your 1RM.

You could try a 5x5 workout which is great for strength development, not quite focussing on size as the volume isn't always big enough. Or good old standard pyramid and reverse pyramid training.

 

[WantoN]

I wouldn't recommend caining 80KG. You're trying to work the body in a new way, and for some time you've neglected several small muscle groups.

I'd recommend you start light and put focus into excellent form for 3 weeks or so Focus on excellent negatives control and abdominal hollowing / bracing.

Ant

 

[AmDaMan]

I've found on squats the Smith is so much harder as it isolates your muscles more!

 

[Chong Warrior]

Personally I'd use DB's first everytime. Even BB Bench Press is quite a poor exercise if you ask me unless you're a powerlifter and actually training to be strong at the particular exercise. For building up the Chest/Delts/Triceps I'd go:

1. Weighted Dips
2. DB Press
3. BB Press
4. Smith Press

It's tempting to dismiss the Smith altogether but it can have it's uses, especially if you train alone and hitting a wall. That's about the only time I'd use it though.

Heavy dips are the daddy though

 

[toxic]

Chong...do you recon if you ditched pressing for a bit but kept up a weekly session of weighted dips..that would be enough to keep strength and size of your chest for maybe 4-5 weeks or so? Or would you loose something due to not doing any type of chest press.

 

[Chong Warrior]

Alternating Dips and Pressing works very well. If you just keep bench pressing all the time things can get stale. I certainly don't see dips as inferior to presses, especially BB Bench. My favourite chest routine is:

Heavy Incline DB Press: 5-8 reps
Gironda Dips: 6-12 reps

Switching them around when I peak and can't improve on previous week.

 

[Freefaller]

I agree with Chong it's about variation, however I like bench for strength development. Size it's all about the DBs and dips though.

 

[Paramount]

I've found on squats the Smith is so much harder as it isolates your muscles more!

I hated squatting on the smith, the movement is so linear and unnatural i felt like i was buckling my back.