Take the bench press for example, there was a study comparing
smith machine bench press vs free weight bench press:
Assessing the effect of weight implement used, Saeterbekken et al. (2011) explored the differences in biceps brachii muscle activity between the free - weight barbell, dumbbell and
smith machine bench press.
They reported that the barbell and
smith machine bench press produced superior triceps muscle activity than the dumbbell bench press.
Assessing the effect of weight implement used, Saeterbakken et al. (2011) found no difference in triceps brachii muscle activity when performing the free - weight bench press or when performing
a smith machine bench press.
Assessing the effect of load, McCaw & Friday (1994) found a main difference in biceps brachii muscle activity between 60 % and 80 % of 1RM when performing the free - weight and
smith machine bench press.
Saeterbakken et al. (2011) showed no significant difference in anterior deltoid muscle activity between the bench press and
the smith machine bench press.
Not exact matches
Bench press warm up to 225 for 6 reps Military
press warm up to 135 for 6 reps 3 sets 10 chins diffrent hand pos Hacksquats on
smith warm up to 225 for 10 reps two sets Lunges 2 sets 35 # dumbells failure Calve raises 3 sets 3 - 4 plates on maxhine Abs 50 reps on
machine Another 3 sets 10 chins Done 2 - 3 times a week Im there and i stay there with this routine
When performed with light to moderate weight, explosive lifts will activate more fast twitch fibers in you chest.Explosive lifts will also build strength and power because you only push the weight and you don't use your energy to slow down the bar on its way down.You can use ballistic
bench press for explosive reps.Right after your regular
bench press set, go to the
smith machine and do 5 - 6 ballistic reps.You should use around 50 - 60 % lighter weight for the explosive reps.
Hey Mike, What if we don't have access to a standard
bench press setup and only access to use a
smith machine.
This
bench press set is ideal for use with cage, power rack or dumbbells
smith machine while working out at different angles.
The decline
smith machine press is a variation on the
bench press, the most basic and fundamental chest exercise.
In summary, it appears that the barbell and
smith machine variations are superior to dumbbells for producing triceps muscle activity, in addition to greater levels of triceps muscle activity during
bench pressing compared with shoulder
pressing.
Saeterbakken et al. (2011) compared triceps muscle activity during barbell,
smith machine and dumbbell
bench press.
They reported that the biceps brachii displayed significantly greater muscle activity when performing the free - weight
bench press compared to the
smith machine at 60 % but not 80 % of 1RM.
They reported that the biceps brachii displayed significantly greater muscle activity during the dumbbell
bench press, while the barbell
bench press displayed significantly greater activity than the
smith machine.
McCaw & Friday (1994) explored the differences in muscle activity between the free - weight
bench press and the
smith machine variation with 60 % and 80 % of 1RM.
Saeterbakken et al. (2011) also found no difference in pectoralis major muscle activity between the free - weight,
smith machine or dumbbell
bench press.
McCaw et al. (1994) reported similar findings, showing that the
smith machine and barbell
bench press produce similar levels of muscle activity in the triceps muscle.
The
bench press 1RM performed on the
smith machine is not greater than performing the free - weight
bench press.
Botton et al (2013) compared the
bench press and the
smith machine shoulder
press, which reportedly ranged between 56 to 70 % maximum voluntary contraction (MVC) for the anterior deltoid muscle activity.