Smith Machine Bench Pressing

[#8]

I am going to start using this as a possible transition back into barbell presses. I do only dumbbell and hammer presses for chest as I have serious shoulder issues that stem from improper bench technique over many years. Even with "light" weight and perfectly strict form I still experience pain in my shoulders during barbell benches. I am hoping the strict up and down motion of the smith will help alleviate this issue and allow me to make new strength gains in my weakest area.

Should I start off with flat benching or incline? Does it really matter? Im assuming I can do more weight on flat so that is probably my best option. Is using the smith a good transition as I am planning?

What are your overall thoughts on the smith bench press?

[JMP]

# 8 i have simular issues and found flat really adds to the pressure points your talking about , incline slightly on smith is good, declines with barbell are ok doesnt seem to bother me. Incline Dummies seem to be ok as well.
One thing i have found that will for sure flare it up is cables , go old school and just do your flys on bench .....not sure if this helps ?

[#8]

ya ive been doing cable fly's at the end of my workouts now for a few months just light as a finish exercise. i might switch back to dumbbell fly's and give that a shot. thanks for the input.

on a side note i did set a new PR today for flat bench on my first day of smith. no pain at all. not even a slight discomfort. this will most likely be a staple for me for some time to come to build some strength back and then make the switch over to barbell if i can really keep it strict.

[ironwill]

I am going to start using this as a possible transition back into barbell presses. I do only dumbbell and hammer presses for chest as I have serious shoulder issues that stem from improper bench technique over many years. Even with "light" weight and perfectly strict form I still experience pain in my shoulders during barbell benches. I am hoping the strict up and down motion of the smith will help alleviate this issue and allow me to make new strength gains in my weakest area.

Should I start off with flat benching or incline? Does it really matter? Im assuming I can do more weight on flat so that is probably my best option. Is using the smith a good transition as I am planning?

What are your overall thoughts on the smith bench press?

Personally i dont mind using the smythe for bench sometimes....If you do go that route, as JMP said, the incline is a better option, especially if in recovery...Take it slow and steady....
Smythe incline is a good exercise IMO......You arent worrying as much about keeping things stable etc, just up and down, and easy to rack it if you do get in trouble, and wont have to worry about reinjury trying to force weight back up if you tweak something...Just one fellas opinion, for whatever thats worth...:a+

[#8]

i did flat today and i was able to crank out 275 for 6 reps which i have never done before. my bench has always been by far my weakest lift and on the smith today it felt really smooth and pain free. i did it flat as i have been doing only inclines for a while now so i will probably stick with flat for another 4-5 weeks and see how it goes, then switch back to incline.

thanks for the input IW.

[fathead]

i really like smith machine benching both flat and incline. incline smith gives me a better contraction and pump than any other pec exercise. interestingly enough i cant push as much weight on a smith (although it should be easier) because you really have no control over the plain of motion the bar travels through. i get a way better "feeling" benching on a smith but i would definitely say it isnt as good for building shear strength if that is a concern (for me it is not)

[ironwill]

Dont forget to minus whatever the counterweight is on smythe machine 8, sorry for jumpng in here, i didnt realize it was on praes corner....damn new post search.....good luck

[Praetorian]

The problem with the smith is it forces you into an unnatural position...its great for rehab where you are using lighter weights and utilizing the stability of the machine to assist in rehabbing the injured area by reducing the force on it. The trouble lies in where you start to get healthy and begin adding significant weight. With the smith you cannot get into proper position for benching...your elbows will be forced further out then they should be and that will load the posterior delts and could lead to potential injury or re-injury of the specified area. Once you feel you are strong enough get off the smith and move to lighter free weight barbell benching...perfect technique prior to going heavy and you will not have issues. If in doubt find someone who know the proper way to bench and have them watch you and cue you on things such as arch, elbows, hip drive, foot placement, back positioning, squeezing the bar, bar speed, lift off etc....everything matters
P

[natenator]

If in doubt find someone who know the proper way to bench and have them watch you and cue you on things such as arch, elbows, hip drive, foot placement, back positioning, squeezing the bar, bar speed, lift off etc....everything matters
P

I can count on one finger the number of people in a gym over my years that I would have asked for feedback and guidance based on what we know to be "the proper way to bench" lol

[Praetorian]

I know and its sad actually because everyone believes they are benching correctly and 99% are not.
P

[JMP]

what are the chances im in the 1% :( , thanks alot P !!!! LOL , i have watched almost every video out there to look and practice good form on bench , its VERY difficult when your workingout alone or even to be with someone that has the experience to let you know when your out of form and in most cases you dont find out until injury.

[Praetorian]

Unfortunately JMP what you say is true...I was lucky enough to be in the same gym and be able to train with elite level and world champion PL's...so it was easy to learn and avoid the pitfalls most fall into.
P

[tex]

watch dave tates bench series......its free on the elitefts site and goes through everything!! like P said....smith is just not the same.....

[#8]

ive watched his series many times over. i do it super super strict and still get some pain. im not sure what the issue is but i need more coaching. hopefully i can work with SS soon and figure this out. worst case scenario i will just stick with the smith and dumbbells cause they cause me far less or zero pain

[Praetorian]

Try the decline and see how that feels.
P

[tex]

not trying to hijack but do you do any rotator work??

[#8]

I have a vast arsenal of rotator warm up exercises designed to encourage synovial fluid and open up the shoulders. I spent weeks rehabbing them to see a huge improvement when I stopped doing barbbell benching. Started doing it again and got pain right away.

Part of my problem is that I am 6'1 and have very long arms. My range of motion for a full bench press is quite far and leaves a lot of room for error and form degradation. I still warm them up every day with rotator work and light shoulder activations before any upper body movement, not just chest. Good question though dude. Good feedback so far.

[Talo]

I find the smyth machine causes more pain to my shoulders much more than free benchiing. When my shoulders get bad I make the switch to decline or I just take some time off and drop the weights - I come to pain point once I get up to that 350 mark and continue for weeks.

I agree with P, the Smyth is not the way to go. Get back under the bar with free weights , start with the decline.

[St]

i really like smith machine benching both flat and incline. incline smith gives me a better contraction and pump than any other pec exercise. interestingly enough i cant push as much weight on a smith (although it should be easier) because you really have no control over the plain of motion the bar travels through. i get a way better "feeling" benching on a smith but i would definitely say it isnt as good for building shear strength if that is a concern (for me it is not)

Same here i have always like Smith machine nice and smooth.

[BAM]

I find that when I go heavy on a smith machine, I tend to get more shoulder injuries than with a barbell. (shrug)

[Praetorian]

I find that when I go heavy on a smith machine, I tend to get more shoulder injuries than with a barbell. (shrug)

You will no doubt because it forces much more shoulder rotation then you get with a free bar.
P

[TopHatPlus]

Hey, not that i am overly wise, skilled or reputable but i do have an idea =D

You should record yourself (or have someone else do it) and either upload it or send it to Praetorian. That way you can get a honest and confident critique.

I 100% agree that 99% of people have no idea how to do ANY proper formed lifts, and i spends MONTHS working on my form. I believe the only incorrect thing i do while bench pressing is my feet location, i suffer from INSANELY short legs so i place my feet on the end of the bench with my knees spread and my back arched, i find i get a lot of hip pain if i try them on the floor and its a LONG stretch >_<

Good luck!

[tex]

Hey, not that i am overly wise, skilled or reputable but i do have an idea =D

You should record yourself (or have someone else do it) and either upload it or send it to Praetorian. That way you can get a honest and confident critique.

I 100% agree that 99% of people have no idea how to do ANY proper formed lifts, and i spends MONTHS working on my form. I believe the only incorrect thing i do while bench pressing is my feet location, i suffer from INSANELY short legs so i place my feet on the end of the bench with my knees spread and my back arched, i find i get a lot of hip pain if i try them on the floor and its a LONG stretch >_<

Good luck! place some 45 lb plates on the floor where you put your feet to give yourself more height!

[ironwill]

Hey, not that i am overly wise, skilled or reputable but i do have an idea =D

You should record yourself (or have someone else do it) and either upload it or send it to Praetorian. That way you can get a honest and confident critique.

I 100% agree that 99% of people have no idea how to do ANY proper formed lifts, and i spends MONTHS working on my form. I believe the only incorrect thing i do while bench pressing is my feet location, i suffer from INSANELY short legs so i place my feet on the end of the bench with my knees spread and my back arched, i find i get a lot of hip pain if i try them on the floor and its a LONG stretch >_<

Good luck!
Dont sell yourself short, no pun intended...lol...You seem pretty dedicated to me, and Thats all you need in this sport, and you are open minded, again a very strong attribute in this sport....
Tex just made a great suggestion, putting your feet up on the bench hinders your stabilty, thus hinders the power you can achieve, thus hinders growth..tex is a smart man......

[TopHatPlus]

haha yeah i gotta play with it a bit, i can also take one of those steps (the things they use in cardio classes) and place it under the bench. I have tried my absolute best to put aside my pride and listen, i have received some TERRIBLE advice and i do not automatically ingest and change what i am doing, (also depending on who its coming from and if they feel i am risking injury)

EVERYONE is a pro >_< so EVERYONE knows better, har har which is a part of my log on here, if anyone reads it and just sees something risking injury i am always open to comments/critiques especially on my monthly photo update! i do NOT want to end up a hunch back >_< or cause back injuries (i have spent ALOT of time reading through these fours) and i have also spent a lot of time making things work for me, like the new equipment at the YMCA in waterdown is just a weird weird fit, your either super stretched out to the point you cannot reach your your doing 3/4 of a rep to get it to an extended start position, which also creates difficulties with the re rack after your done. I know i lack a lot of knowledge but i am trying =D Maybe i need to video my bench and post it >_<

[tex]

posting a vid would def. help!!