Unracking the smith machine during a press.

[CanadianIron]

Any good way of doing this?

I was decline benching in the smith yesterday and wanted to go heavier but trying to rotate the bar hurts the wrists after 3 plates. Any technique I should know about?

I almost never do anything in the smith, but i find declines sketchy without a spot and its impossible to decline dumbells without a spot.

[Shortdave]

Do your shoulders a favour and stop doing declines.

[tex]

set up a decline bench in the power rack and set the pins at a level to where you wont die if you gotta dump it....thats what i do...and i dump bars more often than id like to admit :)

[Andre]

Do your shoulders a favour and stop doing declines.

I was about to say the exact same thing!!!

[C-money]

set up a decline bench in the power rack and set the pins at a level to where you wont die if you gotta dump it....thats what i do...and i dump bars more often than id like to admit :)

Ya the power rack/ pins are great when a guy doesnt have a spotter..much better option than smith machine.. i always do pin presses.. for bench, incline, shoulders. very versatile..
Andre and dave, you guys find declines hard on shoulders? I hate declines and never do them, but i dont see how they would be worse then flat bench for shoulders.. flat bench has to be one of the worst for shoulder injuries...

[Danger]

I always use a thumbless grip for smith machine exercises I find it alot easier to "unrack" the bar this way.

[Big D]

set up a decline bench in the power rack and set the pins at a level to where you wont die if you gotta dump it....thats what i do...and i dump bars more often than id like to admit :)

x2 much better then the smith machine,

[tiramisu]

I'm currently doing declines in the smith and feel the same way.
I'm not sure what a smith machine is actually good for but decline press isn't it. To make matters worse the geniuses who built the one in the gym I am in decided it would be smart to have it at a slight angle rather than straight up and down. This way they have pretty much ensured knee pain and shoulder pain no matter what exercise you pick.

[Bowlcut]

I'm currently doing declines in the smith and feel the same way.
I'm not sure what a smith machine is actually good for but decline press isn't it. To make matters worse the geniuses who built the one in the gym I am in decided it would be smart to have it at a slight angle rather than straight up and down. This way they have pretty much ensured knee pain and shoulder pain no matter what exercise you pick.

It is good for injuries.

[AlladdinSane]

Ya the power rack/ pins are great when a guy doesnt have a spotter..much better option than smith machine.. i always do pin presses.. for bench, incline, shoulders. very versatile..
Andre and dave, you guys find declines hard on shoulders? I hate declines and never do them, but i dont see how they would be worse then flat bench for shoulders.. flat bench has to be one of the worst for shoulder injuries...

Because most people haven't the strength to keep their shoulders away from their ears during the lift, the weight will be supported by joint during declines much more so than either of the other presses (flat or incline).

Also the amount of weight able to be handled initially because of the shorter ROM will almost always exceed what should be used, that will put more stress on the ol' joints than they are ready for. (Myself as an example: Many moons ago my flat 1RM was an ugly 275. 405 decline for 3 reps was what I could muster.)

Hope that explains it.

[C-money]

Also the amount of weight able to be handled initially because of the shorter ROM will almost always exceed what should be used, that will put more stress on the ol' joints than they are ready for. (Myself as an example: Many moons ago my flat 1RM was an ugly 275. 405 decline for 3 reps was what I could muster.)

Hope that explains it.

This part makes sense for sure.. thanks AS, but i still think flat bench has the potential to cause more shoulder injuries..

BTW next time im going to Calgary to visit friends you will be seeing me at your gym! Sounds like my kinda place!

[tiramisu]

If I use shitty technique I can hurt myself with almost any exercise. With good technique I only hurt myself occassionally. People often confuse bad technique and bad movements.

[cog]

If I use shitty technique I can hurt myself with almost any exercise. With good technique I only hurt myself occassionally. People often confuse bad technique and bad movements.

Exactly.I find declines to be the most natural of the bench movements.

[Drummer]

This is not the answer you were looking for, but i find that weighted leaning wide dips to be a much better alternative than decline, and you have more control.

~D~

[cog]

This is not the answer you were looking for, but i find that weighted leaning wide dips to be a much better alternative than decline, and you have more control.

~D~

If you love dips you should try the rings Drummer.

[CanadianIron]

I do dips with arms I like the chest pump I get from declines though hits my pecks hard. I'll try them thumbless.

Thanks

[tex]

flat bench shouldnt give any shoulder injuries if done properly....this bodybuilder flared elbow bench press crap will wreck your shoulders real quick......start with your elbows flared but when you start to lower the bar you should begin tucking your elbows in......touch......on the way up start flaring the elbows out again.....no shoulder probs if you bench this way :)

[C-money]

flat bench shouldnt give any shoulder injuries if done properly....this bodybuilder flared elbow bench press crap will wreck your shoulders real quick......start with your elbows flared but when you start to lower the bar you should begin tucking your elbows in......touch......on the way up start flaring the elbows out again.....no shoulder probs if you bench this way :)

I agree 110 percent tex, but honestly how many guys bench proper and tuck their elbows... not very many, unless youre in a powerlifting style gym with experienced lifters who know the proper technique..

[CanadianIron]

I usually keep my arms at 45 deg to my body when i press, i find it very uncomfortable to keep them perp. to my body. Are you guys suggesting that they be brought even closer than 45deg? I cant see how this is possible on a medium or wide grip press.

[C-money]

45 degrees is a good safe angle imo, it just makes me cringe when i see guys doin their maxes with their elbows flared out at like 90 degrees...

[Winnipeg Muscle]

The smith machine is for girls. Stick to the free weights. :)

[C-money]

The smith machine is for girls. Stick to the free weights. :)

Best advice in this thread!:D

[deletedandgone]

I've been to 5 gyms in my area, and the only one that has a power/squat rack where one can do presses is the YMCA, and it only has one such rack which looks sketchy.

Can one achieve similar results for bench press in terms of mass by training with machines, dumbbells and a smith machine as opposed to a regular barbell? I don't like doing presses without a spotter, and good spotters are hard to come by.

[natenator]

I got no probs using a smith machine. I'm neither a pussy or a girl.

[waderow]

I got no probs using a smith machine. I'm neither a pussy or a girl.

lots of people do, as you will note from the subject and context of the thread.

[dremen]

First off IMHO decline bench is less dangerous then flat bench hands down. Flat bench and pec tears go hand in hand.

Secondly there is nothing wrong with the smith machine. Even Dorian prefers it for squats over BB or so he has said. I've tried it and it's awsome for targeting the quads.

Lastly when doing any heavy lift on the smith like shoulder press, incline/decline bench i always use my straps this way i can curl the bar A LOT easier to get it racked.

[waderow]

First off IMHO decline bench is less dangerous then flat bench hands down. Flat bench and pec tears go hand in hand.

Secondly there is nothing wrong with the smith machine. Even Dorian prefers it for squats over BB or so he has said. I've tried it and it's awsome for targeting the quads.

Lastly when doing any heavy lift on the smith like shoulder press, incline/decline bench i always use my straps this way i can curl the bar A LOT easier to get it racked.

1. from the guy who warms up with his max. decline is a useless exercise IMO and MOST experienced lifters will agree

2. squats are for more then quads

3. straps for shoulder press eh. each to his own I guess.

[tiramisu]

Some threads never die.

I've got hammer strength flat and incline and a peck deck in my chest rotation right now.

I kind of miss using a barbell but without a reliable spotter I don't feel like giving myself yet another bout of shoulder tendonitis. I've managed to avoid losing more than a week at a time to minor tweaks this year and it's been kind of nice.

Those jones racks look pretty damn amazing.

[dremen]

1. from the guy who warms up with his max. decline is a useless exercise IMO and MOST experienced lifters will agree

2. squats are for more then quads

3. straps for shoulder press eh. each to his own I guess.

1. I don't warm up with my max, just said i can lift heavy right off the hop. Decline is not useless wade.

2. Useing the smith machine for squats helps TARGET the quads better then BB squats IMHO if done properly.

3. Ya straps sometimes when on the smith, but only to help aid in twisting the bar to rack it.

4. No need to be a ****ing douche all the time.

[buildinthaskinnys]

Gee, declines are now useless? and its allready been determined that flat bench is the worst thing you could do for pecs, well that leaves incline press and be damned if I feel that in nothing but my shoulders and triceps, well I guess since all these exercises are crap like everyone suggests, I will have to do dips, oh wait my shoulders feel like exploding when I do these, maybe its better that I don't do nothing at all, that way I can be safe.

[dremen]

Gee, declines are now useless? and its allready been determined that flat bench is the worst thing you could do for pecs, well that leaves incline press and be damned if I feel that in nothing but my shoulders and triceps, well I guess since all these exercises are crap like everyone suggests, I will have to do dips, oh wait my shoulders feel like exploding when I do these, maybe its better that I don't do nothing at all, that way I can be safe.

Exactly bro, almost all pec tears happen during flat bench.

And not to keep quoting Dorian, but like he says almost all heavy style chest lifts will work the pecs no matter what the angle so why not stay safe and not risk pec tears from flat benching.

Im no pro, but Dorian what the biggest freak ever IMHO so im following his style/advice now and seeing where it takes me.

[Ritch]

about the declines... Why the hell put a movement in priority that will only make your upper pecks look smaller?

Also declines are ****ing dangerous if you`re doing them without a spot. If you get stuck in the bottom of the lift, you`re screwed.

To the op, dumbells are your answer. If you run into trouble during a set, simply drop them. Or to stimultate growth do drop sets. Some dumbell work, a machine perhaps and some flyes and you`re gtg.

[waderow]

a proper flat bench will make decline redundant.

[dremen]

a proper flat bench will make decline redundant.

I know we are all different, but you think you know more then some of the pros do wade? And i think you are wrong lol.

[waderow]

I know we are all different, but you think you know more then some of the pros do wade? And i think you are wrong lol.

a pro told me to do suicide grip once in the gym... insisted actually

he was wrong.

a lot of pros are wrong about a lot of shit.

most will agree that decline is a redundant useless lift.

and I think you are still a moron

[tiramisu]

I like all three; incline, decline, flat. I just wouldn't do them in the same workout.

[Ritch]

I think a decline is good if you have trouble with your bench being that you feel the shoulders too much in the movement. I heard it`s good for that. Otherwise, if you like the look of having tits instead of a balanced chest, knock em out...

[O-Train]

a pro told me to do suicide grip once in the gym... insisted actually

he was wrong.

a lot of pros are wrong about a lot of shit.

most will agree that decline is a redundant useless lift.

and I think you are still a moron

:a+

[buildinthaskinnys]

a pro told me to do suicide grip once in the gym... insisted actually

he was wrong.

a lot of pros are wrong about a lot of shit.

most will agree that decline is a redundant useless lift.

and I think you are still a moron

So even though the fact that they are wrong about alot of things, that they agree that it is useless validates that it is a useless lift? Dorian Yates is very knowledgeable, and he thinks it is one of the most underrated lifts, so where are the pros that are dissing it?

[dremen]

So even though the fact that they are wrong about alot of things, that they agree that it is useless validates that it is a useless lift? Dorian Yates is very knowledgeable, and he thinks it is one of the most underrated lifts, so where are the pros that are dissing it?

Exactly thank you lol.

Decline bench press won't make just the lower pecs grow, the entire pec area will grow and if you are useing db press's as well your not going to end up with tits...lol

Honestly there is way to many ****s here who think everything is carved in stone...lol

[CanadianIron]

Just a little update since I made this thread, I havent done declines since I posted this :D

[Ritch]

Exactly thank you lol.

Decline bench press won't make just the lower pecs grow, the entire pec area will grow and if you are useing db press's as well your not going to end up with tits...lol

Honestly there is way to many ****s here who think everything is carved in stone...lol

About the tits... I`m just saying alot of guys because the upper pecks are so underdeveloped, when you look at them from the side and it really shows when they wear a white t-shirt, it looks like they have tits. Upper peck specialization can fix that.

[dremen]

About the tits... I`m just saying alot of guys because the upper pecks are so underdeveloped, when you look at them from the side and it really shows when they wear a white t-shirt, it looks like they have tits. Upper peck specialization can fix that.


Oh oh agree Ritch, if people stick to decline press's that will happen for sure, BUT if you do heavy inclines and declines with db movements as well you will have a solid looking chest.

I've actualy felt a ripping pain before when doing max on flat and i did'nt really know how dangerous it can be and how long a pec tear can keep you out of the game.

All im saying is you can scrap flat bench all together and STILL have a kick ass chest with out the pec tear risk or at least a big part of it.

[HULK]

I did declines on a smith with almost 550lbs and I have a 62 inch chest....If you want total pec development upper, mid and lower, decline is a must for lower pec development. I also alternate between smith and dumbbell declines. Use what works for you not others. No such thing as been a pussy for using smith machine.

[buildinthaskinnys]

I did declines on a smith with almost 550lbs and I have a 62 inch chest....If you want total pec development upper, mid and lower, decline is a must for lower pec development. I also alternate between smith and dumbbell declines. Use what works for you not others. No such thing as been a pussy for using smith machine.

You put 2 inches on your chest in in a little over 4 months? Whats your secret Lou....... er I mean Hulk?.

[HULK]

You put 2 inches on your chest in in a little over 4 months? Whats your secret Lou....... er I mean Hulk?.

I eat every three hour, bought an extra fridge and freezer in the garage. I train with a lot more intensity (to a point where I'm no longer on this planet) but only three times a week instead of every two days. Not all of it is muscle - I will diet down this summer, Found out that sleeping an extra hour help me recuperates better.