Smith machine, Not used barbell

[mozzwigan]

Bin training for about 6 months now, going strong with good diet. "for half of it"

The gym I go is a home made gym, its got nearly enough everything apart form machines with cables and we have no flat bench with barbell.

The question i have is, If im benching 90kg 10 times on the smith machine what will i be able to do on flat bench roughly? I do understand that the smith is a little easier, But iv'e had awesome results from it so far.

 

[MuscleAddiction]

The reason the Smith Machine is easier is due to you are not utilizing stabilizer muscles in the pressing movement...you will end up pressing less free weight due to this, also you will have to work on your form since there is no actual form being utilized using a Smith Machine. I am in the same boat as you with one of my gyms...liability issue or something. I have 2 gym memberships so I can have access to free weights, but what you can do is use the Smith if that is all you have as far as barbell movements for chest, shoulders, and squats...but utilize dumbells more to work your stabilizer muscles...make sense?

 

[joliver]

The smith machine destroys my poor shoulders. But I can do more weight on it than I can press vs. the Olympic bar...

 

[mozzwigan]

The reason the Smith Machine is easier is due to you are not utilizing stabilizer muscles in the pressing movement...you will end up pressing less free weight due to this, also you will have to work on your form since there is no actual form being utilized using a Smith Machine. I am in the same boat as you with one of my gyms...liability issue or something. I have 2 gym memberships so I can have access to free weights, but what you can do is use the Smith if that is all you have as far as barbell movements for chest, shoulders, and squats...but utilize dumbells more to work your stabilizer muscles...make sense?

yes m8, my chest workout is pretty simple, I hit chest twice a week just because i love it lol, Iv'e had good results so far and some really good gains, monday will consist of, 3x flat bench 3 x incline, 3x dumbbell flat and 3 incline, then flys, yea that's it it's all i can do in the gym i go, as for shoulder I hate smith for it, i use a barbell,

 

[Smitherine]

My new workout partner was a solid Smith Machine guy, very similar to yourself. I'm a diehard free-weight guy so of course I'm converting him but on almost everything from flat bench to dumbbell tri ex to about anything that involves the stabilizers he looks like a baby deer. IMO, you like others have pointed out, strengthen your stabilizers. I may be biased but do more free weights...Good Luck