Bench Press

The Smith machine is a very useful bit of gym kit, which was invented in the 1950’s, now they can be seen in gyms and even homes all over the world. The Smith machine has two side steel runners; the barbell is then constricted to move up and down these runners. There is also a series of hooks placed on both of the steel runners in order to place the barbell on them at any point, which means you don’t have to re-rack the barbell every time you want to rest. One of the most popular uses of the Smith machine is bench pressing, with the aid of the Smith machine many people have found working their upper body muscles to be simplified.

Benefits of Bench Pressing with the Smith Machine
Beginners usually find bench pressing with the Smith machine to be much simpler than bench pressing with a free weight barbell, the reason being that the Smith machine only moves up and down the steel runners, which means stabilization is not a problem. Not having to worry about the exact technique of bench pressing enables the lifter to bench press much heavier weights compared to what they could lift by doing free weight bench pressing. Using the Smith machine is also much safer to use, you don not have to worry about the barbell and weights falling forwards, backwards or even worse dropping on your chest which could cause major injuries. This danger is avoided because of the hooks that run doth both sides of the steel runners. Because the Smith machine is considered much safer, the lifter doesn’t really need a spotter or trainer to aid him/her, if the lifter does get into a bit of trouble, all it requires is for the lifter to lock the barbell into place one on of the hooks.

Disadvantages of Bench Pressing with the Smith Machine
The Smith machine is usually preferred to by beginners because of the safety aspects it has to offer, the machine however does not enable the lifter to establish or develop any stabilization skills required if they were ever to move on to free-weight bench pressing. Many people also consider the Smith machine’s vertical movement to be ‘unnatural’ as it does not mimic the body’s movement accurately; most weight lifters prefer to have an arc in the movement as it gives a greater overhaul of the upper body. Some users have also reported unusual strains occurring whilst using the Smith machine. The lifter must also make sure the bench is in the perfect position as you cannot reposition the barbell’s position.

To summarise, the Smith machine is a perfect and safe way for beginners and casual lifters to start bench pressing, also if you are an experienced bench presser on free-weights, there is nothing wrong with using the Smith machine due to its ease of use because you already have the proper technique mastered and there is little chance of you loosing it. So why not head over to your local gym and try one out for yourself.