The Truth About The Smith Machine...
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- Опубліковано 18 кві 2024
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This is the thing that makes no sense…
It’s how the majority of bodybuilders are happy to include most typical machine exercises in their workouts, whether it’s a pulldown, row, chest press, leg press, leg curl, pushdown or whatever else...
But for some reason when it comes to the Smith machine, if you so much as get within 10 feet of one you’re just an instant disgrace to the lifting community. (At least according to some)
I think it’s because there’s this preconceived notion of barbells being a more “hardcore” lifting tool, and so attaching a barbell to a machine just doesn’t sit well with a lot of people.
But if you can get past that and look at things objectively, the Smith machine is simply another form of resistance like any other tool and is a perfectly viable option depending on your goals and preferences.
I’m not necessarily saying it’ll produce BETTER results compared to regular free weights, but if building muscle is your primary aim then the fact that it removes stability/coordination demands from the equation is technically an advantage.
You can simply load up the bar, unrack it and hammer the targeted without having to think about much else.
In my current program I use the Smith for incline presses, reverse lunges and shrugs, but I also like it for squats, overhead presses, RDL’s, close grip presses, rowing variations and a couple others.
But the bottom line is that the Smith machine hate is unwarranted and it’s actually a very solid tool particularly for hypertrophy focused training.
Do you use the Smith machine in your own training? Why or why not?
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Yeah, true but all these people hating smith machine are 1. either complete beginners, because they saw that you "HAVE TO DO" "hardcore" compounds like BB BP. 2. Young teenager who want to look and feel strong xD. I've done it myself. I'm still 21 but the difference between thinking like a 16/18 year old and a 21 year old changes quite a lot. And i'm sure there is a lot more to still learn lol
barbell exercises are inherently more alpha
What's a reverse lunge?
@@mizakzeeits lunge reversed
Chris bumstead does his squats almost exclusively on Smith machine
My only problem is there is only one smith machine in my gym
Its hardly ever available.
exactly
Same. If I'm lucky and go later I can maybe get it otherwise I have to socialize
fr!! I wish my Planet Fitness had more smith machines than treadmills 😭
How the hell is that possible. One?? My PF is super old and it still has four.
Never used a smith machine, how is it any different to ur regular machines?
Maturing in the gym is to realize that u can do what ever the fuck u wanna do
Yeah but you should do the best exercises
Just don't damage the freakin' equipment... I've seen some stuff man....
@@skititoopy1630 no lol just do the ones that feel good
@@cypdeadfeeling good doesn’t mean it works good
Hodgetwins!
*99 missed calls from Mario Rios*
No one gives a f about that Ioser anymore 😂
@@zaddy596 You are a loser, he is right
@@zaddy596 He is more relevant than Shane namurkadurk
That dudes a fkn loser no one cares cringe af
@@deniz307 brought you by 13 years old jonny😂
Bench the worst part of the smith machine is getting the bench perfectly aligned tho 😂
Lower the bar to the bench, align the bench, ez
💯💯
I have a Smith machine and you’re correct. But if you use the same bench and machine you know where to put things after awhile.
Not trying to be the Rios twins but just use a normal bench or dumbbells
@@ThreadedHoneythe benefit of a smith machine over a normal bench is how to get out of a failed rep. You can always just lock out the bar and slide off the bench if you fail a rep in a smith machine. Bailing out of a rep on a normal bench is a different story without a spotter or safety bars (my gym doesn’t have the safety bars and there’s not always someone around able and willing to spot).
Failing a rep with dumbbells is easier but the lack of stability isn’t always desired. I like dumbbell presses but sometimes a bar just feels better.
Agreed. I use it for everything cause I can lift to failure with no fear of getting stuck. No spotter needed. Just me, my headphones, and plates. 🔥
This. When I lift in the gym, every set I aim for failure so I know I am pushing myself and can track any progress. More often then not, I go alone and don't have a spotter, I'm also not very social, so Smith machine is a personal favorite of mine.
Maturing in the gym is accepting this as a fact. Love me some Smith RDLs and Smith Squats
Your not a real man
Pros and cons.. use both.
See, the problem is that there's only ONE in my whole gym, and no matter how early you are at the gym, someone's already using it
Get a home gym
I just made the same comment. I can never get on it !!
Go to planet fitness 😊
@@aqeelbashorun2743 I was gonna say the same lol. The PF I go to has six.
@@ThatOneIraqiGuy Look at Mr. Moneybags over here suggesting to just casually get a home gym for our nonexistent home😭
smith machine slander is based in the weird macho obsession some old head gym goers have with the bench press
Powerlifting types as well like mark rippetoe
It’s usually some idiot that claims it’s easier when they simply cannot do math or realize that the bar weighs less so you have to add more weight to be free weight equivalent
Bench Press is just so much fun , I feel acomplished but not destroyed unlike after squats
Well the regular bench press is better hands down. They both work. I bench with the Smith 3 times a week.
@@PACHOUSEFITNESSBetter how? For hypertrophy? I suggest you read the pinned comment.
I lift for functional strength, not just aesthetics. Both in the work I do and in the hobbies I pursue, lifting heavy loads is common. Because deficiency in stabilization is a frequent contributor to injury, it's important to me that my stabilization strength increases inline with my linear strength,
I agree though that if hypertrophy of target muscles is the goal, the Smith machine might even be superior, because the load can be optimally adjusted for the target muscle without other muscles compensating during the movement.
I 1000% agree with this, smith machines have their perks but for explosive movements and functional strength u can’t beat a barbell
Correct. Smith Machine is great, but you need free weights for those stabilizer muscles.
mario rios come from your original account
Smith machine is basically the middleman of free weights and normal machines.
Easy to hit failure without a spotter
Solely on the fact that I can load up the smith machine without worrying about crushing myself if I reach failure lets me push harder than free weights
I hate how my gym only has 1 smith machine its always used
Same!!
My LA fitness only has one also. There is like a 3 minute window to get to it when the last person walks away.
the one at mine never seems to be in use😂
The problem with some smits it that its not smooth or "oiled" enough. Some gyms don't look after there Smith machine.
I fully agree simply more gains 0 risk
Rage against the Smith Machine
To me safety is more important than being macho. Also it help you learn good form. I appreciate your content bruv
Learn the correct bar path for the bench and you'll see it doesn't always.
for the latter part not necessarily, i think regular freeweight work is way better for form development. smith machine is if anything counterintuitive for this, since you aren't learning to stabilize the weight the same as you would on a barbell. the machine does it for you. the reality of the situation is that if your main goal is just progressing in bodybuilding it really doesnt matter lol
If you cant maintain a good form then you are lifting to heavy, lower the weight and gradually improve with the free weights
@@chickenrex6835personally I prefer squat university’s training
With bench press the bar is curved which u can’t do on a smith.
In my opinion, a standard barbell must be used in the beginning to perfectly understand the exercise and develop a balance and stability in the posture and stuff (if it makes sense. it felt like that for me). I only use the Smith Machine when I'm lifting or doing an exercise with heavier weights as it makes me feel safe. The smith Machine shouldn't get the hate it gets.
Not a rule to always go by, because 80% of people 1 year later, still don't know how to use their pecs on bench, or lats on a barbell row.
@@The_Legend715 it took me 2years to master both. i knew the ques etc but couldnt put it all together for growth. Smith allows you to master form in a safe way[for me]
A slow control incline bench on the smith hits the chest like nothing else it’s my absolute go to since trying it. Mind muscle connection is insane
From my experience, when I was doing seated shoulder press, I was feeling pain in my left shoulder. Then I realized that the smith machine doesn’t follow natural path of the shoulder, it’s in a fixed position, you are locked in, up and down . When you push up, there is suppose to be a natural slight arc to the movement. When I switched over to the free weights, using the barbell, the pain went away. Now that’s just my experience.
Same experience with squats, I'd just feel so much back pain after with extremely low weight. Meanwhile after I started doing free weights I'll do so much more weight while feeling no issue on my back.
Looking good 😮 from every angle!
how would you use it for an RDL when it’s a straight path down and the goal is to keep close to your body as much as possible ??? i tried doing it with a smith machine and it wouldn’t stay as close to my body as much as i liked
Cbum did squats in a Smith machine
Ok and?What does that tell is
@@skititoopy1630that everyone uses the smith, from first-timers to elites.
I love doing rows on Smith machine , banger thing to do
They’re is a study that found smith machines and free weights to have the same impact on hypertrophy but free weights also provide more realistic and functional movements and more engagement of the core which will transfer over to real life situations and sports far better
I agree for sure but the creator of this vid doesn’t care about that bc hes just a bodybuilder
I squat damn near 800lbs and the smith machine is one of my favourites for accessories. Even Big Z (Strongman) uses it for blasting shoulders.
Ur a beast
Agreed, you are beastly strong dude, 400+ lbs for 20 reps is god tier strength, you’re approaching Clarence Kennedy strength territory there, bordering inhuman levels of physical prowess.
@@arthurfleck629 thanks. I played rugby for a long time so it gave me a great cardio base before I started powerlifting. And after taking 5 hours to run a marathon I decided endurance wasn't my thing and focused more on strength 😂
That smith machine sissy squat is a game changer
Looking Good Bro!! shreddingggg
Smith machine are good, but usually if you want a fixed movement machine with all the advantages of them (no spotter needed, no energy and comcentration in stability etc) there are machines built for a movement. My joint doesn't feel always comfortable with smith machine trajectory, especially in vertical push movements, so I always use specialized machines, but if you don't have these problems, smith machine is a very powerful tool, you can do a lot of movements and compensate the lack of a specific machine in your gym.
Well done Mr. Natural. Great material.
yo! saw you drinking coffee and editing vids at abaca baseline cebu earlier! hope you enjoy cebu! :)
I love smith machine due to my injuries but I still have questions about the v bar smith press....
Mario Rios is about to have a field day with this one 😂😂
Hey Sean I just wanna say thanks for all the great tips! I've been watching you since like 2010. People compliment all the time on my physique, including guys and I refer them to your channel when they ask for tips
I mainly use it for flat presses and incline presses when I don't have a spotter. It is also great for calf presses. I find it very hard to balance on a ledge while doing calf presses.
Theres this 16 year old at my gym who benches 405 and he was doing incline smith machine bench so now I do it and its great for volume
Sean never smiles lol
Started working some sets of Smith squats into my routine recently and I love them (but also hate them because of how sore I am the next day 😆). They really help you go deeper, while also keeping upright rather than bending forward more which can be a problem with a free bar. Highly recommended to do both free and Smith.
The only problem with Smith machine is that I can't fit in my 10ft x 6ft room 😭
I have a squat rack, a bench, a barbell and a pull up bar with rings here, and I think I can fit a single cable station there. But not a Smith machine :(
be grateful there’s not enough space for a smith machine
@@LeonardoEdwardsville Why??
I love smith machine bench press drop sets on the last exercise of chest day
You need to get a medal if u manage to set up a benchpress on the smith in less then a minute 😂😂
Love the smith, hate setting it up
Is anyone saying it doesn’t build muscle? I thought the problem was that you don’t build any stability, and all that strength has limited functionality without stability work.
"Muh functionality". 99% of people work out to look good, feel stronger, not be to peak athletes, and powerlifters. don't care about your Rios brothers talk. Just exercising builds enough of a stability threshold for 99% of average people. Add in regular cardio like jogging and have a couple physical hobbies like hiking and basketball you'll be fit enough to enjoy life. Doing a few smith machine exercises once in a while won't make you immobile.
I usually do freeweight movements to improve strength and then do Smith machine variations for hypertrophy
Definitely going to try this. Don't have many friends so have stuck to dumbbells and cables and done quite well but always embarrassing when random people on nights out ask how much I bench when I don't even do that lmao. Of course I will just make up a number but feel stupid in a way. Smith machine is obvs much safer than free barbell on my owns
I love this channel. All the experience you and the others opinions mixed with my inexperience really gives me hope that one day I’ll know what I’m doing and what I’m talking about someday. 😂😆✌🏿🤷🏿♂️
The fact is I’m not trying hard enough and I don’t know if I have the motivation or discipline to keep going at this time in my life
Listen a problem i have is generally while squating the bar doesnt go straight down so the ROM i get from Smith is far less and i enjoy the feeling of the bar on desd lift but for bench i prefer smith due to its stability
That last one a bossman workout
I use it if i feel particularly unstable in a movement or i feel my technique is lacking and i don't want to injure myself. But mostly i do free weights, simply because stability is my goal.
100% - smith is where it’s at. More stability. More ability to load weight, safer. More isolation. More better. ;)
I love doing seated OHP in the Smith. Don't want to do standing barbell OHP as the fatigue will quickly start affecting my barbell squat and deadlift.
Good use to add different variations
that is true, machines are a great way to build muscles faster and easier. But if ur an athlete like me, heavy free weights compound lifts mixed with a little machine is necessary to build required strength and muscles
I used the Smith years ago for hip thrusts and single-legged squats while recovering from a broken wrist.
Jack Lalanne is never wrong.
I love doing Smith squats because I can lower deeper and have better stretch
I was stuck with my chest strength at 315lbs. So I tried incline bench on smith and it absolutely destroys my chest and allowed me to push past plateau
"But the Smith Machine takes away all the core activation😢😡"
Should I still try to do bench presses if there is no rack or smith machine in my gym ? I’m a beginner any advice is appreciated.
I never realised how solid this guy is.
Absolute beast ❤
I started at the gym recently and was doing bench press on the smith machine. I reached 30kgX15X3 on the smith. When I switched over to regular bench press, i could not even do one rep of 30kg. Never touched the smith again for bench presses. I think because the smith machine follows a more vertical path while pushing, the triceps take over on the way up.
Stabiliser muscles, a smith machine is a set range which you can’t deviate from, a bench press you have to balance and stabilise the weight. Free weights are always better than smith machine because they increase real life strength and stabiliser muscles
Yeah, I really like to use it for Overhead press
That’s what I been saying only problem is you’ll be weaker for free weight so if u wanna pr bench it’s a whole dif game
Calf raises and Bulgarian spilt squats are killer on smith machine. You get to really focus in on the target muscle
I like to use both machine and free weights, to change it up from time to time
Is that first exercise rear delt focused? If so how does it compare to a fly?
True. Safe and probably better for safety. But squatting some heavy ass weights and barbell press cannot be replaced.
Even the greats of the 70s used it ,least a variation not as fancy as the ones today ,is a much safer route in some exercise, and amazing triceps pump when doing BW ladder extensions
Dumbbells Laughing at the corner
It just feels awkward for a lot of exercises. I would have to get used to it but to do that I would have to be able to use it a lot but there's only one at my gym so that's no guarantee.
I love his music good collection
As a beginner, I only found the smith machine useful for lower body workouts. When I did upper body exercises, I found that it took some muscles out of the equation.
For example, when I did overhead press, I didn't feel my traps working. Then I switched to the dumbbells and my traps started burning
Also, depending on the kind of smith machine available at the gym, positioning the bench turns into a bigger pain than it should be...even after following the tips and tricks for making the bench placement much easier
I actually just got a smith machine half rack. Being able to do more exercises closer to failure because of the safety of the Smith machine, and the conventional movements of free weights, seems like win-win to me.
Is it a problem to use it as a main lift and with low reps? I usually do incline bench RPT-6,8,10. Thanks!
Truly impressive physique Sean
bass is soo hard!!!
I love smith machine especially for Shoulder press. Compared to dumbell shoulder press, It makes it easier to control the negative without stabilization and hurting the elbow
I’m new to weightlifting, but one trainer told me that sometimes it can put your body in an unnatural range of motion with the fixed points if your not careful and could lead to injury the heavier you go, is that not true?
It's hard when everyone is hogging the one Smith machine in my gym and the one and only cable machine in my gym
As so.eone who trains without a spotter, this machine is gold for gains and safety
Smith machine is very uncomfortable for some exercises for me. For example bench. I use it a lot for leg exercises and shoulder pressing tho
If you can feel the resistance/load, then it's working. Technique always matters most, for me. The equipment is secondary.
Recently injured my wrist on a poorly designed barbell bench rack. Going back to the smith and no need for a spotter
Can you show us how to perform a good smith machine Squat? Cause it seems whatever I do my lower back wants to die after I do Squats on smith
I like front squats on that thing real good feel
Ya it’s hard setup and awkward for me but that’s probably bc I never use them😅
Smith Machine forces you in a unnatural bar path for some movements that could result in injury but overall not a bad tool for certain exercises
I always thought I made more gains on my legs by doing Smith machine squats..That was my go to machine when I first started to get a little more serious about working out ..getting in the gym 3 to 4 days a week.
SM is such a great machine. Lets you push the weight without overly worrying about form. And there's good carryover too. Depending on the exercise. I use it a lot for bench and incline bench. Hit PR for 210 lbs flat bench today (10 reps).
I do my bench press on smith cuz it feels safer
Nah bro just leave a rep in the tank
Feels safer because it is, smart way to do it. You can also technically push more; you’re more stable so there’s no effort on stability, just straight up and down. Smith machines are great
@@deifiedtitan i have never personally had a bench press stability issue, in fact i think it is one of the most stable exercise i do
If you feel unsafe during a bench press ask for a spotter. Otherwise don't ego lift and lift weight that only you can manage.
change your tampon
Angles smith is superior than most of the free weight exercise but its not the case in vertical smith machine. Unnecessary stress on the joints .
So guys check if your gym has angles or vertical smith machine
Agree never understood why so many DB dis the smith machine. It’s helped me gain strength and size without injury
wish my gym had one 😢
I agree with you 100%. You can even do calves on it seated or standing. All you got to do is make a very simple platform outa wood... I've got a smith and I love it
Great for "isolating" not stablizing and growing. I would put it on par with cable machines in the taxing effectiveness category. Since neither tax me near as much as free weights. But the smith is slightly more taxing than the cable machine. My experience though 🤷♂️
Tomorrow I'm trying Bulgarian squats on Smith machine
I used to use the smith machine at my old gym for incline and shoulder press. Now my new gym doesn't have a straight path smith machine:(
Solid
I wish my gym's machine went all the way to the floor, it stops at around my calf I can never do Rows on it sadly