Smith Machine Bench Press Bad

It s considered by some to be the most effective compound movement for a full upper body workout.

Smith machine bench press bad. An emg study found that one of the stabilizing muscles the deltoid was activated less during the smith machine version of the exercise. If you were lucky enough to own barbarian smith cable rack or barbarian monster you can jump to cable crossover straight away and do some chest flys. Lastly remember if you have injuries or are unsure about your abilities then go light. I don t always program smith machine presses but when i do i use a false grip.

This applies not only to the smith machine squat but also to smith machine bench press smith machine overhead press smith machine split squat etc. Admittedly it can make for dangerous and unnatural squatting and pressing but with just a few tweaks it can also be an excellent hypertrophy tool while providing a nice change of pace from the usual routine. The smith machine bench press is a safe and secure way to progress your lifting capabilities. Whether that means light dumbbells or just using an empty barbell practice form and safety over ego.

But only when setup bench angle and form are right. The smith machine is about the most misunderstood piece of gym equipment. Smith machine bench press benefits doing what is best for you. Bench presses are great exercise movements as they seriously work out your triceps shoulders and chest.

The barbarian and megatec smith machines come with a built in half racks that allows you to switch from free weight bench press into 45 degree incline smith machine press or a decline chest press. Take the smith machine bench press for example. On that basis the study authors more or less concluded that free weight bench presses were superior because they activated more total muscle mass.