Smith Machine

So, I'm generally a fan of the Smith Machine at the gym for a couple exercises (it's the piece of equipment that has the bar set into a vertical track that allows you to latch it off at various levels, and is generally a "safer" way to utilize free weights.) I use it for bench presses (I almost always go to the gym by myself, so I don't have a spotter) and squats (I feel like I can get a deeper squat with it) -- everything else (deadlifts, lunges, etc.) I use freeweights for. Now, I'm well aware of the arguments both against it (unnatural tracking motion for the body, takes away from some of the glory of "stabilizer" muscle training) and for it (safer way to utilize free weights.) What's the opinion around here?

Also, if anyone can give me a definitive answer on what the actual bar weight is on a Smith Machine (unless the counterweighting mechanism varies from model to model) I'd like to know, because I've read and heard everything from 10 pounds to 40.

I like doing squats on it. But whenever I do bench press it feels wierd

Love it for squats, that is about it. My housemate got one cheap, and I used it for bench and military press, etc. but I really prefer freeweights for that. But for squats, I definantly love it. I've always thought the bar was 45 :dunno:

Yeah, the bar is 45 -- but the machines (at least at my gym) have this sort of counterweight mechanism in them. It's kind of weird (I'm not sure if it actually affects the dead-weight of the bar.)

well, for my estimate, i'd say about 20 lbs including the counterweight. My benchpress is about 20 lbs different when I do it on the smith vs free weight. It may be even less since you use less muscles to stabilize.

I would only use it if i needed to because i didn't have a spotter. You can also use it to do different squats to target different muscles. that's about the only thing i'd use it for.

I just used it on wednesday, I can't lift nearly the weight i do on a normal bench press but i find i have the confidence to do more reps because i know that the bar will be held in place, when i got a spotter at school, the weight was sometimes 40lbs heavier than they were so i didn't feel like they could stop it from crashing down on me. i guess it's good for targeting only the pecs because i didn't feel it anywhere else. it might also be that i wasn't using proper form on the normal benchpress to pull in more muscles.

I'm a 100% freeweight guy. I think you can build the most strength by having all the muscles involved (stabilizers) and the only reason for machiens is for rehabing.

or if you don't have a spotter, i would much rather get a spotter and be able to do a normal benchpress. until then i'm gonna stick with dumbells, i would rather do a benchpress but these will do until school starts (my university has an awsome athletics department and an awsome gym, so i'll probably find a training partner)

Oh yeah make sure you have a spotter. I used to lift in my room all the time by myself and I had a special way of getting the bar off my chest (granted this was 8th grade and I was repping like 120). Dumbbells are a great alternative and they help build the stabilizer muscles even more. The only problem I have with dumbbells with bench is I maxed them out. At school they only have 80 pounders as the highest weight. I just started doing higher reps with them. I ended up doing like 20 reps! I also have some adjustable dumbbells that I can only fit 80 pounds on (unless I were to put a 25 on each end but that would be impractical. I guess in metal class this year I'll have to fabricate some bigger adjustable dumbbells.

Personally now I haven't lifted in about a month. I got a job doing physical labor work in the cheese factory (haha good old Wisconsin :D) and I work 9-10 hours a day. Shoveling cheese is a great workout. My arms and shoulders are getting bigger even though I'm not lifting. If you want to get paid to workout you can always get a job that requires a lot of physical labor ;)