BIOG: It opens with Emmitt Smith running bleachers and lifting weights followed by highlights from the 1993 season.The next scene shows the Super Bowl MVP doing sit-ups on a work bench with a voice-over. "What's so new about it? As Smith resumes his routine, a Reebok spokesman says: "All men are created equal. I mean, would you (or should you) ever choose to bench press on a Smith machine instead of a normal bench?In this article, we will discuss whether or not there are any benefits at all.Throughout this article, we will go by what others have said and the research out there, as well as some personal opinions.First, though, make sure you protect your wrists while bench pressing (free weights or Smith machine).Now, let’s get into what you really want to know — are there any Smith machine bench press benefits?It’s one of your best glamour muscles and is extremely fun to work.But, out of all of those options, using free weights — Another great thing about the bench press is that it’s one of the classic “spotter” workouts.What I mean by this is that it promotes working out with friends and having someone spot you.This allows for you to bench as aggressive as you can and work towards one rep max (Really, the bench press has a lot of versatility to it.The workout itself is tried, true, and thoroughly tested.It works in such a way that you can really press a lot of weight and vary your grip, rep speed, amount of repetitions, pauses, etc.This versatility and variety help make the bench press You can do flat bench, incline bench, and decline bench.You can seriously build some great definition and muscle on the bottom of your pecs if you do decline.But, in my opinion, the options to do all of these make benching a great movement.If you can, try to do all three, as they will benefit you immensely.The bench press lends itself to great adjustments as far as hand placement.Benefits can be found doing all sorts of different techniques.A grip somewhere in between gives you the best of both worlds, and many will prefer to grip as such.To protect your wrists, whether you are attempting a false-grip or not, I suggest getting our Changing your grip and pressing heavier weights will put pressure on your wrists, so it’s One thing about benching that I love is that using different weights and rep ranges can change the dynamic of the workout.The other thing you can mess around with is the momentum of your reps.What these pause reps do is put your chest under tension for a longer period of time.When you’re weaker on one side, your other side will compensate to help push the weight up.This is why using dumbbells is really a true test of strength.You may not be pressing as heavy, but I assure you the benefits of dumbbells are incredible.The heavy chains on each side of the barbell will make the weight harder to control.When you lift, the chains will sway and cause you to activate If you use resistance bands, you create more tension resistance when trying to get the weight back up.Essentially, pushing the barbell up against the resistance bands will slow down the You may not think of this as something that drastic (nor beneficial) but it actually is.However, I am not one of those purists who hate on machines or In actuality, the Smith machine is quite beneficial in many ways and can help I believe that the Smith machine’s biggest benefits for bench pressing are as follows:My conclusion on these comes from personal use and from what others have told me.As we all know, the Smith machine has several notches where you can lock the bar in.If you struggle at any point within the rep, you have a lot of chances to lock the barbell.So, if worst comes to worst, you can safely leave the bar and crawl under it if you get stuck.As far as autonomy — think about all the times you wanted to bench with free weights.Most of the time, if you were alone, you wouldn’t dare lift as heavy as you can.But, along with the safety of the Smith machine, there is a heightened allowance for autonomous lifting.Since the Smith machine is on a “track” and moves uniformly up and down, it gives you a precise control over the bar.Lastly, for those who have used a Smith machine, you know that there is some initial resistance to it.These are my four biggest benefits of using the Smith machine to bench press, what are If you are someone who works out alone or goes to the gym at odd hours, I’d suggest benching on the Smith machine for the sake of lifting heavy.Maybe you are lifting reasonable weight that isn’t too challenging — in that case, The safety teeth on the Smith machine and ease of locking the barbell could Well, as I stated earlier, the Smith machine can be beneficial for certain reasons, but it isn’t I’d say, if you can bench without the Smith machine and have the option to do so, then You may be wondering, then, what are the optimal ways to perform the bench press.Well, in my honest opinion, these are the most effective ways to do your bench pressing from best to worst:This flow chart is intended for the average lifter who isn’t really a beginner, nor are they a pro.Just an average, everyday lifter, who knows what they are doing and can bench comfortably on all platforms.With that in mind, Smith machine bench press benefits can vary from person to person.When you are alone, it is much better to either bench press with light-moderate dumbbells, light-moderate barbell or as much as you can on a Smith machine.Even though I think heavy dumbbells are the way to go, I would be stupid to think that’s the best way to bench in If I’m tired, alone, and just got off a long work shift — I see no problem hitting the Smith machine.Keep an open mind about your benching because it’s terrible to be so reliant on Then also ask yourself if you should be relying on the Smith machine when you have two workout buddies with you and a bunch of empty free weight benches.But, also, there are times when options are limited to no fault of your own.Rack those weights, get your ass on that Smith machine bench, and get to pressing.Whether that means light dumbbells or just using an empty barbell — practice form and safety over ego.I promise, no matter how you bench press, you will see results if you lift safely and properly.I hope this article has explained some of the Smith machine bench press benefits (and downsides), as well as bench pressing in general.If you really want to build a strong, aesthetic, and balanced chest — How long does it take to see results from squats and lunges?

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