mogs the regular bench press to hell and back.
>dont need a spotter
>can put it in any slot when needing to stop
>can do nice slow and controlled reps.
these three things alone are enough
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I bench in the squat rack with the safety pins just below where my chest is with my back arch. When I flatten my back the safeties are higher than it. This means I can get full ROM and retreat to safety if necessary.
that all sounds pretty based. im gonna drag a bench to a squat rack. i saw a guy use a squat rack to do floor presses one time. i still like the smith more cause i never have to ask for a spotter and i can do the reps pretty slow
but benching at one of the squat racks seems like something i wanna do now
The smith machine has always felt awkward and shitty to use, but I dont doubt some people find it better. Its just never been something Ive found to ever feel "good" to use compared to free weights.
Even if you could prove the smith machine provided 50% better gains than free weights I still wouldnt use it because I hate the way it feels.
>have a rack
>set pins an inch below chest so even if I drop it the muscle and flexibility in my chest will be fine with it
>also a member of a gym that doesn’t have a smith machine because they are shit
I do Smith incline as my main chest movement and it feels great. I don't actually know why but I feel like flat bench press on the Smith is a bit awkward but incline is really good, still haven't figured out the reason for it though.
I got a proportionally bigger bench press compared to my squat and deadlift because I used to spam flat, incline and decline bench presses on the Smith when I was younger.
I'll do it again in maybe 3 years either incline or reverse grip or both for upper chest.
Thank you based duck of gains!
Be blessed my son.
There are reasons to use both but if you had to pick one the regular bench press is by far superior
Why?
Because it engages more muscles
>Can suffocate you to death if something goes wrong
Something about working stabilizer muscles or whatever.
Free bench with safeties on is the most optimal way of benching.
>Spotters
Spotters are humans susceptible to a lot of mistakes including killing you by accident.
The smith machine unlocks the possobility to grind reps while being safe. The regular bench press engages more muscles because you fire more stabilizer muscles. Dumbbells engage even more muscles since you have to juggle a bit the positipn with the forearms and allows a massive pec stretch at the bottom of the rep. All of them have uses, you should rotate between prioritizing them. Like month one you mostly do regular bench, month 2 you mostly bench with dumbbells etc
if you need a spotter for bench press YOU ARE GAY. if you use clips YOU ARE GAY. I will NOT elaborate further
I use clips in rows and diddlies because the weights move too much when they hit the floor.
the clips add more weight so if you don't use them then you are in fact a gay.
>if you use clips YOU ARE GAY.
Quite the opposite.
Clips stabilize the weight, so the bar doesn't dip to one side.
Squat rack is the best of both world; you can add more weight without needing a spotter and you still get to use stabilizers, which will give you a more complete lift.
If your bench rack has safety arms you don't need a spotter either, and nobody's preventing you from slow repping barbell bench.
Smith machine feels fricky both on incline and flat variations. Probably kills your joints and shit.
I hit my PR in bench press by using smith machines. IDC if is gay to have safety, protection is my number 2 priority in gym.
Take a fat black dick and shove it up your tight bumhole and shut the frick up
yep, all the bodybuilders from my gym that compete in bb shows do a shit ton of incline smith machine presses for their chest
How much do you bench that you would ever need spotter?
>dont need a spotter
>can put it in any slot when needing to stop
>can do nice slow and controlled reps.
None of those are exclusive to incline bench, you can do that with flat bench aswell dyel moron.
Mike Mentzer thought the same thing, and it's true, because you can get a really good muscular contraction without worrying about stabilizing the movement. You are also right about not needing a spotter. I do think it's more fun to use free barbell, though.
I like it too, but I just do free weights because I can isolate sides and get that really deep pull back like I'm trying to start a lawn mower.