Smith Machine Bench vs Regular Bench

Hey Guys,

Im in the awkward position now where I have no training partner so anyway Ive found I have to switch over to the smith machine. What are the disadvantages of doing this?

You don't work any stabilizer muscles,its a straight up and down motion,why not just move over to dumbells.

Well I guess I can do the dumbell bench press. What about my incline though?

Incline dumbells and flat dumbells,then go on to do dips,and then some flys or cable cross overs.

Thanks DJ. Do you think the decline press is a waste?

Yes

DJ wrote: Yes

LOL Short and sweet

Dj can you explain why you say so?

m0lt3n wrote:

DJ wrote: Yes

LOL Short and sweet

Haha thats how DJ rolls, short simple and no BS

i just dont see the point as dips will hit the lower chest alot more, also doing flat bench utalises the whole chest and 85% of people these days lack upper chest. so doing flat and incline press is the best,then followed by dips.

Thx

What do you think of hitting tris again after dips with some pushdowns or some standing dumbbell triceps extensions? I mean what the point of flys if youve already hit your chest with the pressing movements

Rather do tris with shoulders at least 3days after your chest work out,do biceps with chest,that way u will be pushing your triceps 2x a week.

Hear what our friend Dorian Yates says about decline

jackrabbit1 wrote: Hear what our friend Dorian Yates says about decline

What does oom dorian say?

jackrabbit1 wrote: Hear what our friend Dorian Yates says about decline

i am not dissing the fact that it works, i think that there are better exercises to perform such as weighted dips,first off u can do them on your own with out a partner, and second off u cant kill yourself if u fail and the bar falls to the chest and then down to your neck lol! also 85% of gyms dont have decline benches anymore.

DJ wrote:

jackrabbit1 wrote: Hear what our friend Dorian Yates says about decline

i am not dissing the fact that it works, i think that there are better exercises to perform such as weighted dips,first off u can do them on your own with out a partner, and second off u cant kill yourself if u fail and the bar falls to the chest and then down to your neck lol! also 85% of gyms dont have decline benches anymore.

Ye they don't, but I find decline doesn't hurt my shoulder (old injury), its either that or the power strength machines.

also i know dorian is very very old school,if u look at the plans these days that trainers like hany rambod do,there is little to none decline work, they focus mostly on upper chest and over all chest...

00pump wrote: ...Ye they don't, but I find decline doesn't hurt my shoulder (old injury), its either that or the power strength machines.

Exactly what Dorian said in his QA sessions. Dips put unnessasary strain on your delts and are dangerous.

DJ wrote: also i know dorian is very very old school,if u look at the plans these days that trainers like hany rambod do,there is little to none decline work, they focus mostly on upper chest and over all chest...

I concentrate 80% of the effort on incline.

jackrabbit1 wrote:

00pump wrote: ...Ye they don't, but I find decline doesn't hurt my shoulder (old injury), its either that or the power strength machines.

Exactly what Dorian said in his QA sessions. Dips put unnessasary strain on your delts and are dangerous.

End of the day, dips hurt me to much, I can't go low enough without feeling like my left shoulder is going to pop out, and same with flat bench...

Decline bench and include dumbell, that I can do without pain.

00pump wrote:

jackrabbit1 wrote:

00pump wrote: ...Ye they don't, but I find decline doesn't hurt my shoulder (old injury), its either that or the power strength machines.

Exactly what Dorian said in his QA sessions. Dips put unnessasary strain on your delts and are dangerous.

End of the day, dips hurt me to much, I can't go low enough without feeling like my left shoulder is going to pop out, and same with flat bench...

Decline bench and include dumbell, that I can do without pain.

Is the pain still bad even without weight on the dips pump?

Ye, its not a 'pain' so to speak well it is but its just doesn't like the motion if I go to low.. I have to stop because my shoulder hurts long before the pec or tricep gets hit.

try changing your grip on the dips,normally the handles narrows too the back of the frame

also it feels like a much better workout when focussing more on incline,decline i would finish off with cables.