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While the free weight press may help to build the stabilizer muscles desired for athletics or highly physical tasks it isn t always necessary or desirable to employ the stabilizers.
Smith bench press vs free weight. The bench press works the pectoralis major triceps barchii and anterior deltoid with stabilization by the medial deltoid. For those who are unfamiliar barbell bench presses involve olympic flat benches and free weights whereas the smith machine bench press used a bar that is attached to the machine. The smith machine can be used for several types of exercises but is mainly used for doing squats and presses. Provides stabilized weight many smith machines include a self balancing barbell.
Each side greatly praises the benefits of each and conveniently downplays the cons. Other research studies have shown that you can lift more total weight on the barbell bench press than you can on the smith machine bench press. Equipped with guide rods you don t have to worry about balancing the barbell. A variety of equipment and a large number of options such as a free weight bench press seated chest press or smith machine bench press can be used to perform a bench press exercise.
The smith machine offers several advantages. The path of the bar is different for each bench press. So you should definitely use the barbell bench press towards the beginning of your chest workouts to go heavier and place more overload on the pecs to stimulate greater muscle growth and strength gains. However is the barbell flat bench press the king of benching and chest movements.
Benefits of smith machines. Since the bar is in a completely straight path it means you don t have to focus on stabilizing the weight. You can use free weights or a smith machine. With its strict linear motion the smith machine bench press isolates the chest and the front of the shoulders very well.
Really the bench press has a lot of versatility to it. The barbell bench press and smith machine bench press differ in the way the bar moves the weight of the bar muscle activation and the safety of the exercise.
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