posted Tue, 02/25/2020 - 16:39
1546
Decline bench press on Smith machine.
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Hopefully I posted this in correct section. I have been training for years but recently joined gym that only offers Smith machines and when I’m doing my decline bench press I need advise on which way my bench should be facing. The Smith bar is not straight up and down its comes down at angle so my thinking last few work outs have been facing bench back wards in rack where at top of movement I’m pressing the weight toward my stomach? Any suggestions would be appreciated. Thank you
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Advid Smith user I recommend this machine...
John meadows has a good write up on using the smith machine on youtube bro. In our 40’s we can use it to save our rotator cuffs
Going to watch that today. I appreciate the comment.
Bud you need to join a new gym - unless you are training around an injury smith machines are useless for training chest, the groove is unnatural and you won't grow any stabiliser muscles. I've even heard of people choking to death on them as they have not been able to lock out onto the next hook and haven't had a spotter to lift it up - so of course you are stuck as you can't even roll the bar off.
I get what your saying about the stabilisers not being activated as much with a smith machine. Although I do think it still has its uses.
I train on my own all the time so the smith machine works well for me.
I always have a couple of pressing exercises using dumbbells per chest workout on the idea those movements will cover the necessary stabiliser work.
I have nearly got stuck a few times but managed to hook the bar and slide sideways lol.
If your gym has a power rack mate all you have to do is slide a utility bench into it and voila you are sorted! Its how I train as I train alone also and often rely on the safety racks at the side to save my ass Lol
As an aside have you ever tried Wispa Gold's? After seeing Eddie Hall obsess about them in every single video he does I finally gave in and bought a 4 pack. I thought they would be a really sickly disgusting chocolate bar but by damn the man has a point - They are bloody gorgeous!! lol
Yes the power rack is great to bench in safely.
That’s a good shout with the power rack, never crossed my mind to use it for that purpose. I’ll give it a go.
Haha yeah I’ve tried them, they are nice but I’m not much of a chocolate fan. Haribo on the other hand, I can eat them till I get a headache from all the chewing.
It'll take you 10 minutes at first to determine the right heights for the lift off pegs and safety bars but most have numbers for the holes so just memorize them for next time.
Haribo Tangfastics were the reason I had to have my first ever molar filling Lol Nowadays I've just gone back to the Oldschool and buy bags of Fruit pastilles and Jelly Tots. Sour Patch kids are pretty cool too!
I appreciate the advice. With work and travel I really have no option for new gym this one is close to home and the right price for now. I’m not competing anymore I’m 41 just want to continue looking 30 lol
Thanks for the reply! Yes I tried it both ways and I felt it best with bench reversed so I just want to make sure I’m not being counter productive since I’m new to these smith machines.
You have to find the position that works best for you. The one that puts maximum pressure on your chest. The right bech is super important.