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The pro s con s of each.
Bench press on smith machine vs barbell. Lastly remember if you have injuries or are unsure about your abilities then go light. The biomechanics of the bench press can be quite complicated and this article gives a more in depth breakdown of the core differences between the smith machine bench press vs the standard bench press with a barbell. Smith machine bench press benefits doing what is best for you.
Barbell vs smith machine bench press. Barbell bench press i usually do flat bench at the beginning of my chest workout on monday but today my spotter had to go in to work early so i decided to use the smith machine. A full set of barbells and weight plates is optimal.
The smith machine bench press is the same exact movement as the barbell bench press with a few differences in how it engages your body. Abelbeck biomechanical model and evaluation of a linear motion squat type exercise journal of strength and conditioning research 16 4 516 24 2002. The flat barbell bench press is going to give you the chance to activate more muscles and force you to work harder.
Most people don t have smith machines available in their home gym. It s the cornerstone of pec development and will help with compound lift progression as well. Sentencing even though the free weight barbell shoulder press is your go to mass builder switch between the two exercises often to get the best of both worlds.
For the purposes of a bench press max smith machine always 0 pounds it doesn t matter how much you can bench on a smith machine because it s not a bench press. I am doing a pyramid routine 10 8 6 4 with progressions of 5 lbs. Although you may be able to press more weight on the smith machine free weight exercises allow for the most natural movement patterns and use more stabilizing muscle groups.
In this way it s light years superior to using a smith machine to build mass and strength. If you exercise at home use dumbbells unless you have a bench press machine. In a gym however the smith machine conveniently lets you move a decent sized load without the help of a spotter.
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