Smith Rack

[metallord]

Is there a mechanical advantage when using a Smith Rack.I guess another way of asking my question is can you count the bar on a Smith Rack as 45lbs like you would on a regular Bench Press

[CanadianIron]

The bar on most smith machines is counterweighted, it weighs nothing.

Take all the weight off and give it a shove, you will find out fast if its 45lbs. It probably isnt.

[LIVEHARD]

The bar on most smith machines is counterweighted, it weighs nothing.

Take all the weight off and give it a shove, you will find out fast if its 45lbs. It probably isnt.

X@2 If anything it offers 20lbs or less resistance not free weight

[LIVEHARD]

Is there a mechanical advantage when using a Smith Rack.I guess another way of asking my question is can you count the bar on a Smith Rack as 45lbs like you would on a regular Bench Press

There great but you sacrifice you stabilizing muscles IMPORTANT as they are

[GYMBRAT]

...wtf, bumped me out for some reason lol

[CanadianIron]

They're also good for chest stretches.

[nii]

Arent they decent substitutes for anyone working without a partner? I go til failure and workout without a partner, which means theres no one to take a barbell off my chest ( while benching) or pick my spine off the floor (while squatting).

Theres just no way i could ask someone else to spot me everytime i use a barbell, so my only option is to use the smith. I now use it for squatting, incline/flat bench press and shoulder press.

[GYMBRAT]

^^absolutely bro, they make a perfect substitute for a spotter imo..

[PdH]

Smith machines with cables or chains attached are usually counter-weighted and weigh very little. Smiths' without counter-weighting are heavier than a 45 olympic bar b/c of the metal collars surrounding the verticals. If it's not counter-weighted use a portable scale to get exact poundage.

[GYMBRAT]

good point PDH

[Drummer]

Is there a mechanical advantage when using a Smith Rack.I guess another way of asking my question is can you count the bar on a Smith Rack as 45lbs like you would on a regular Bench Press

the bar is almost weightless (have you lifted one??) and the only advantage is the racking ability with no spot. The disadvantage is the static line you have to lift in, and it takes away the use of stabilizing muscles used with freeweights. Smith it only if you need too!

~D~

[metallord]

Thanks guys

[Request]

the bar is almost weightless (have you lifted one??) and the only advantage is the racking ability with no spot. The disadvantage is the static line you have to lift in, and it takes away the use of stabilizing muscles used with freeweights. Smith it only if you need too!

~D~

So I'm curious...

What would be a good enough reason to use a Smith Machine? I got some friends who I can't workout with... but they workout alone and passing by a few times Ive seen them Squatting and Benching without the use of a spotter or a smith machine... so I guess it can be done.

I dunno...

[cheesesteak]

I'd never squat with a smith. The rigid ROM is too ****ed up for me.

[cog]

I like it for high pulls.

[smukker]

Love the smith machine for 3 exercises only, incline bench, single legged squats, and upright rows. Not to offend anyone but the only people at my gym who use the smith for squats usually are girls, or guys with pencil thin legs. Sure they are good for beginners but i dont think there are many beginners roaming these boards much.

[W8INLINE]

Agree with smukker. This is why some companies like hoist have redesigned their smith machines like this one http://www.hoistfitness.com/files/brochures/pts_brochure_09.pdf

but then again....this defeats the purpose of a smith machine IMO

[Request]

I agree with everyone in this thread. I mean just because you do not have a spotter does not mean you have to use the smith machine for assistance.

You can squat, bench and all that without a smitch machine and by yourself... just gotta be smart about it is all. And heck some gyms have power racks... you can make good use of those as well. They will allow you to free squat without the worries of "killing yourself" lol.

[beretta96]

i use smith as well as db presses. the smiths we have are counterweighted and i'll bet they weigh no more then 10 pounds. one finger can lift it.

[cheesesteak]

I used smith today for incline bench and I could lift 20lbs less than when I'm benching regular incline. I think it's because the portable bench I was using I was able to put it on enough of a decline that it completely took out my front delts from the movement. I really felt it in the upper chest . I'm gonna be doing these for a few weeks.

[theboss]

I used smith today for incline bench and I could lift 20lbs less than when I'm benching regular incline. I think it's because the portable bench I was using I was able to put it on enough of a decline that it completely took out my front delts from the movement. I really felt it in the upper chest . I'm gonna be doing these for a few weeks.

variety is the spice of life.......
i alternate between barbell....dumbell....smith....hammer strength....other machine presses...change the bench angle.........hit your muscles from all angles and keep them growing.....

[cheesesteak]

I like Hammer Bench as well. I get sick pumps from those. Like adding them in at the end of a workout to set those pecs on fire.

[CanadianIron]

Inclines in the smith is weird, i've done them the last 2 weeks in a row and im stumped by them... I can easily incline bench 225, i can free weight press 120's, but for some reason 180lbs on the smith with an incline bench feels super heavy. I know people think freeweights should be the easiest, however you can train your arms to keep the weights in that "zone" where they are the lightest for your body, the more you constrain the path of the weights, the more your body is forced to cope with the weight in an unnatural position.

My estimate is that the path the smith forces you to take, is not natural. It moves in and out of the area where your muscles are the strongest. I definately like the challenge though, the smith inclines have succesfully ripped and pumped my chest twice now.

[theboss]

I like Hammer Bench as well. I get sick pumps from those. Like adding them in at the end of a workout to set those pecs on fire.


i just wish they would hold more plates.......
up to 450lbs on the seated wide grip for sets and no more plates go on except for another 20lbs...........SHIT.

[MikeyFXD35]

I used smith today for incline bench and I could lift 20lbs less than when I'm benching regular incline. I think it's because the portable bench I was using I was able to put it on enough of a decline that it completely took out my front delts from the movement. I really felt it in the upper chest . I'm gonna be doing these for a few weeks.

You press less with a smith because of the restricted moment of the bar.

[GYMBRAT]

variety is the spice of life.......
i alternate between barbell....dumbell....smith....hammer strength....other machine presses...change the bench angle.........hit your muscles from all angles and keep them growing.....

I am a firm believer in this theory myself as well....I built myself up from a 145lber to 250lder over the yrs with slow quality muscle gains and by a variety of methods through out them yrs.
:bch

[cheesesteak]

You press less with a smith because of the restricted moment of the bar.

What?

[tex]

i just wish they would hold more plates.......
up to 450lbs on the seated wide grip for sets and no more plates go on except for another 20lbs...........SHIT. you can throw plates on the grips :)

[CanadianIron]

What?

My post + his post = The answer.

You cant put the bar where you are the strongest, therefore. Its a harder exercise and you wont lift as much.

[Drummer]

So I'm curious...

What would be a good enough reason to use a Smith Machine? I got some friends who I can't workout with... but they workout alone and passing by a few times Ive seen them Squatting and Benching without the use of a spotter or a smith machine... so I guess it can be done.

I dunno...

when you are working out for mass, usually you go to failure. That means your last rep is one you CANNOT do alone. This rep needs a spot. A smith machine can do that. Also, benches with safety catchers, power racks with safety spotters.... etc etc etc. Your friends who work out alone may not be reaching this point. PS i love smith for inclines sometimes, i get a real good work from it.

~D~

~D~

[Drummer]

variety is the spice of life.......
i alternate between barbell....dumbell....smith....hammer strength....other machine presses...change the bench angle.........hit your muscles from all angles and keep them growing.....

This is how my entire schedule is written... i always choose a different hit for each major group... alternating bars, dumbells, cables, levers, etc all the time. The best thing? When I make it full circle, the I always go up a couple reps or some weight when I come around to something I did a month ago. Feels great!

~D~

[cheesesteak]

My post + his post = The answer.

You cant put the bar where you are the strongest, therefore. Its a harder exercise and you wont lift as much.

Oh shit, when I read his post like 4 times I kept thinking it said "when you leg press with a smith machine..."

**** man, I'm coming down with dyslexia or something.