Smith machine numbers...

Discussion in 'Strength & Conditioning Discussion' started by sprawl&brawl, Jan 30, 2006.

  1. sprawl&brawl

    sprawl&brawl Green Belt

    Joined:
    Oct 21, 2002
    Messages:
    1,278
    Likes Received:
    0
    Location:
    amarillo,tx
    I just have to ask... I've already done the search function. My question is? How much can more can people lift with a smith machine? I mean i'm a 350 lbs bencher. and i never touch the smith machine. it seems that almost anybody can throw 2 45's on each side and throw some reps up. The gym i go to the dudes love the smith machine. Is it because they can get more weight up? Lets say a dude does 8 reps at 225 on the smith machine i wonder how many reps they can do on the standard bench with full range of motion? Any kind of pound descripency?
     
  2. chia

    chia POWER OF THE GLOW

    Joined:
    May 13, 2005
    Messages:
    2,290
    Likes Received:
    0
    The Smith Machine is definitely "easier" then real free weights. I would say that someone who normally does freeweight bench would be able to press more weight, but not too much more. However, someone who has only done Smith Machine or Hammerstrength bench will normally press MUCH MUCH less than what they can do on their machines. The reason is that a freeweight bench press trains you for free range of motion, requiring you to use your synergist, stabilizer and core muscles to control the descent and ascent, while the guided fixed plane of the machine only require you push the weight as hard as you can. Once you are outside of that specific plane without a rail to guide you, your "hard-earned" strength goes out the window.

    There's no magic formula for it, as it really depends on the individual; just try out the Smith machine yourself and see what you max on. Then challenge your gym "buddies" to a bench contest with free weights.
     
  3. ChrisDracula

    ChrisDracula Banned Banned

    Joined:
    Jan 25, 2006
    Messages:
    48
    Likes Received:
    0
    Location:
    TN
    i do 200 reg and 230 on smith machine
     
  4. HULKAMANIA

    HULKAMANIA Blue Belt

    Joined:
    Apr 18, 2005
    Messages:
    785
    Likes Received:
    0
    Location:
    N/A
    A study in my health book showed that trained lifters squat a great deal more on the Smith Machine than they do with freeweights, but that they bench slightly less on a Smith Machine than they do with real weights. I believe they attributed the disparity to the unnaturally rigid line of motion on the Smith.

    You have to remember, though, that an unloaded Smith Machine bar typically only weighs 15 pounds as opposed to the 45 pound Olympic bar. When they look like they're throwing around 135, they're actually only throwing around 105. On top of this, the bar decelerates more slowly than a freeweight bar, making it a bit easier at the bottom end of the motion as far as I can tell.
     
  5. HULKAMANIA

    HULKAMANIA Blue Belt

    Joined:
    Apr 18, 2005
    Messages:
    785
    Likes Received:
    0
    Location:
    N/A
    And here, I believe, is a good example of the fact that most folks don't know the Smith bar weighs 30 less than a standard one.
     
  6. chia

    chia POWER OF THE GLOW

    Joined:
    May 13, 2005
    Messages:
    2,290
    Likes Received:
    0
    Well it depends. The one in my gym weighs around 40-45. The one in another gym I go to weighs 0. You can position it at a height and it will stay there. Not all of them weigh 15 lb.
     
  7. Lee456

    Lee456 Blue Belt

    Joined:
    Oct 29, 2005
    Messages:
    625
    Likes Received:
    0
    Location:
    Reading, England
    That's true for me, I hate benching on the Smith Machine, the movement seems weird and I've always been able to do more on freeweight
     
  8. mmagic

    mmagic Yellow Belt

    Joined:
    Jan 12, 2006
    Messages:
    173
    Likes Received:
    0
    Location:
    central Massachusetts, US
    There is also a certain amount of friction which depends on the machine, makes movements harder on the concentric motion but easier on the eccentric motion.
     
  9. deadpool

    deadpool H***an Chop!!

    Joined:
    Jul 26, 2002
    Messages:
    2,120
    Likes Received:
    2
    Location:
    Bay Area
    True re the Smith Machine for benching. Also, if the sliding bars on the Smith Machine are not oiled then it takes even more effort to raise the bar, as was/is the case in a couple of gyms I've seen. All in all, its better to do freeweights because, as has been said, of the stabalizer muscles...
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.