The BodyMax CTX5 Multi Cable and Smith Machine combines Smith machine, dual pulley, power rack and more in one strength machine. Buy now at Powerhouse Fitness. Customer Services: 0141 737 2249 Sales: 0141 ... CTX5 with Leg Press, Jammer Arms + Bench: in stock-10% £2,246.40: CTX5 with Leg Press, Jammer Arms, Bench + 115kg …Neutral grip Smith machine bench press While this exercise is definitely unusual, it’s a very effective way to train your triceps, deltoids, and inner chest. Like all Smith machine exercises, it’s an excellent choice for building muscle in relative safety, even if it’s not as “functional” as most freeweight and bodyweight pushing exercises.Smith Machine bar follows vertical path of motion Inviting walk-through design 13 bar racking positions to accommodate a variety of different user heights and lifts being performed integrated labeling for storage weight horns. Weight: 583 lbs (264.4 kg) Max Training Capacity: 660 lbs (299 kg) Starting Resistance: 30 lbs (13.6 kg) The Smith machine close-grip bench press is a machine-based movement targeting the chest and triceps. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per ... Overview Of Smith Machine And Bench Press. The Smith machine and the bench press are two popular strength training exercises used by athletes and bodybuilders alike to build muscle mass. These pieces of gym equipment have a long history, stretching back generations in the fitness world.The Journal of Strength and Conditioning created it after doing a study comparing the free weight (FW) and Smith machine (SM) presses: SM bench 1RM (in kilograms) = -6.76 + 0.95 (FW bench 1RM) Smith Machine Squat. The Smith machine can also be used for squats to put the focus on the hamstrings and glutes, rather than the quads. Aug 16, 2023 · Smith Machine Floor Press: 3×8; Smith Machine Incline Bench Press: 3×8; Smith Bar Dip: 2×12; Smith Bar Incline Push-Up: 2×12; Smith Bar Lateral Raise: 2×15; If You’re Working Around an Injury. I'm doing presses on the Smith Machine and a big guy who I had chatted to earlier says to me as he is leaving "don't use that machine, just use lighter dumbells" ... The free weight bench press required more activation of the medial deltoid. This muscle helps stabilize the shoulder joint during the resisted phase of the free weight bench press ...Another study 2 made a similar observation regarding the bench press, observing greater muscle activation using free weights rather than the Smith machine and ultimately determining that “strength coaches should consider choosing the free weight bench press over the Smith machine bench press because of its potential for greater …About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright ...The bench should be in contact with your head, shoulders, and butt at all times. Position the smith machine bar over the middle of your chest before grabbing ahold just outside shoulder-width apart with an overhand grip. Keep your core braced as you unhook the bar and descend it towards your chest by flexing your elbows keeping them at a 45 ...HOW TO DO SMITH MACHINE BENCH PRESSKorin Sutton is a Master …Wondering if you can bench press on a Smith machine? Learn the …Jan 9, 2024 · The MD-9010G is a fitness machine that offers a wide range of workouts with a single piece of equipment. Cage assembled dimensions: 70” L x 79” W x 85” H. Bench assembled dimensions: 79” L x 28” W x 47” H. Maximum user weight: 300 lbs. Maximum weight on Sliding Weight Post (#14): 300 lbs (150lbs on each side) Maximum weight on ... How to Do Smith Machine Squats. Step in with your feet directly below the bar, about shoulder width between your feet, and place the bar on your upper back. Inhale and brace your core slightly, and unrack the bar. Squat as deep as possible with good technique. With control, stop and reverse the movement, extending your hips and legs again.How to bench press on the smith machine with good form Planet Fitness. In this video I demonstrate how to bench press correctly on the smith machine. Get Your WGT MERCH NOW!!...Bench Press Smith Machine versus a Regular Bench Press. The first thing that becomes apparent when comparing the bench press performed with a regular barbell to the Smith Machine is the felt difference in weight when doing the exercise. Smith Machine Bench Press Bar Weight. The majority of commercial gyms use Olympic …Learn how to perform the Smith Machine Bench Press, an excellent way to isolate your pectoral muscles (chest) and work them …Jun 20, 2023 · Learn how to do Smith machine bench presses correctly and safely with tips on setup, un-racking, descent, and variations. Find out the benefits, muscles worked, and myths of this exercise for strength and hypertrophy. The bench should be in contact with your head, shoulders, and butt at all times. Position …Jul 28, 2022 · However, on an angled Smith machine, the way you face matters. Since the bar follows an angled bar path, the angle will change depending on the way you’re facing. If you’re doing a bench press on the angled Smith machine, you want the bar to push up from your lower chest and travel backward toward your head. Buy Power Racks & Smith Machines and get the best deals at the lowest prices on eBay! Great Savings & Free Delivery / Collection on many items. Buy Power Racks & Smith Machines and get the best deals at the lowest prices on eBay! ... GYM MASTER Heavy Duty Bench Press Pull Up Dip Station - GM0069 (7) Total ratings 7. £229.99 New. …If you own a press brake machine, you understand the importance of keeping it in optimal condition. However, like any other equipment, press brakes can break down or require mainte...Place a flat bench underneath the smith machine. Then, place the barbell at a height that you can reach when lying down and your arms are almost fully extend...Metric Smith Machine Bench Press Bench Press Difference Percent; Daily count: 131: 22,033-21,902-99%: Total lifts entered: 157,022: 36,073,995-35,916,973-100% Sit on a bench, unrack a barbell and lower it to the starting position at the top of your chest. Press the bar up to straight arms, while exhaling. Inhale at the top, or while lowering the bar with control back to your chest. Repeat for reps.The smith machine incline bench press is demonstrated, together with a guide on how …Most people do not follow the exact same path up and down on bench press. Typically the path is curved or arched somewhat depending on your proportions and what you've practiced. Learn how to unrack without a spotter. Don't use thumbless grip. Learn how to bail/roll on a failed rep, which you cannot do with a smith machine.Learn how to perform the Smith machine bench press, a machine-based movement targeting the chest and triceps. Find out the benefits, equipment, level, and tips for this exercise. Watch videos and compare with other …The only acceptable reason for using smith machine is doing calve raises. It’s trash on flat. Not a natural movement. It’s ok on incline but the strength won’t translate since you’re basically getting a spot every lift. I’d stick to dumbells or just move a bench to the rack if they have an adjustable one.Lie down on an incline bench placed underneath a Smith machine and secure your legs at the end. Set your bench so that the bar is straight over your chest. Grab ...Bench, squat, overhead press, deadlift, and row should be done with free weights. Smaller a movements like incline, calf raises and shrugs, it's totally acceptable to use machines. A lot of pro bodybuilders will crank out a heavy bench workout than switch to smith machine bench to get a pump.Jan 7, 2023 · The Smith machine bench press and barbell bench press are both excellent exercises for targeting the pecs and improving pushing strength. Although the standard bench press has its benefits in utilizing more stabilizing muscles and providing a fuller exercise, it cannot match the isolation that the Smith machine can offer when engaging the pecs. Jun 15, 2008 · Incline Bench Press with Smith Bar . The smith machine portion of the equipment can be used for squats or can be used with the bench for presses. The smith bar allows you to safely lift without a spotter. Use the bench at an incline with the smith bar for incline bench presses Smith Machine Bench Press Instructions. Set up the smith machine bench press by placing a flat bench in the smith machine. Lower the bar and add the weight you want to use. Lay back on the bench so that your middle chest is level with the bar. Your feet should be firmly planted on the floor for support. Grasp the bar with hands wider than ... The Smith Machine Wide Grip Bench Press is an excellent exercise for targeting the pectoralis major – sternal, which is one of the main muscles of the chest. This exercise helps to strengthen and build the chest muscles, as well as improve posture and stability. By using the wide grip, you are able to work the outer portion of the chest more ...Sep 9, 2023 · 4. Close-grip Smith Machine Bench Press. The Close-Grip Smith Machine Bench Press is a variation of the standard Smith Machine Bench Press, focused primarily on targeting the triceps and the inner pectoral muscles. The close grip is easier on the wrists and shoulders for some people, which can be helpful for people with joint issues. Decline Smith Machine Bench Press Tips. Technique first, weight second - no one cares how much you bench if you get injured. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line. To keep the wrist straight, try to position the bar as low in the palm as possible while still being able to wrap the thumb.Compact and versatile home gym for use at home or at the gym. Suitable for 50 mm (2 inches). Olympic and 30 mm (1.2 inch). Standard weight plates. Possibility to train alone, without a spotter. Exercise safely, at home, with this weight bench/Smith machine combination! €599. View 360º.Smith Machine Bench Press Instructions. Set up the smith machine bench press by placing a flat bench in the smith machine. Lower the bar and add the weight you want to use. Lay back on the bench so that your middle chest is level with the bar. Your feet should be firmly planted on the floor for support. Grasp the bar with hands wider than ... The freeweight barbell bench press may be hailed as the king of chest exercises but we’d argue that Smith machine presses are better in many ways. So if you were ever under the impression that Smith presses (or any Smith machine exercise) are cheating because of some gym bro or an online forum, we’re here to bust that ridiculous …Arnold Schwarzenegger’s best recorded bench press is said to have been 500 pounds, but this was not set at a formal powerlifting competition. It is not clear whether Schwarzenegger...The Smith machines’ dimensions range from 48” L x 24” W x 76” H to 63.5 L x 27.25 W x 83 H inches, making them perfect for any home gym setup – regardless of size constraints. In addition, these machines serve as all-in-one training devices, allowing users to perform squats, bench presses, shoulder presses, and more.Sep 11, 2010 · full 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw... The Kaz press is the little-known Smith machine exercise developed by three-time world’s strongest man Bill “Kaz” Kaszmaier. He created the movement to help improve his lateral head tricep strength, and it worked perfectly; he held the bench press world record for a while.. The movement blends the close-grip bench press and the …Compact and versatile home gym for use at home or at the gym. Suitable for 50 mm (2 inches). Olympic and 30 mm (1.2 inch). Standard weight plates. Possibility to train alone, without a spotter. Exercise safely, at home, with this weight bench/Smith machine combination! €599. View 360º.Either do both keeping the weight lower on the smith machine or only do the bench press. Depending on the size of your frame (unless you're really petite) , any weight below 185-200 pounds assuming you're not using weight to heavy (posing the risk of point 3 happening) should be relatively safe to rest on your body temporarily if you hit failure.Smith machines are so popular because they combine the feeling of free weights with the safety of traditional resistance machines. You can perform a wide range of exercises, such as lat pulldowns, upright rows, squats, military press, pull ups, seated rows, bench press, shrugs, bent over rows, curls and more. Choose a smith machine if:Jan 21, 2019 · HOW TO DO SMITH MACHINE BENCH PRESSKorin Sutton is a Master Fitness Trainer, Health Coach, 3x Pro Vegan Bodybuilder, Author, Speaker, and Vegan Chef! New Vi... Smith machines are not bad for bench press; on the contrary, they provide a great addition to chest training by adding variation. Are Smith Machines Bad or Are They Actually Good for These 4 Things? Training plateaus — lifters can overcome training plateaus from other regular bench presses or even dumbbell presses by adding …The smith machine can put a lot of pressure on the lower back during squats, in particular if you haven’t properly positioned yourself within it. Given that you’re a beginner I think that you’d get better results if you did squats with dumbbells. They’re easier on the spine and work your grip and the arms.4. Close-grip Smith Machine Bench Press. The Close-Grip Smith Machine Bench Press is a variation of the standard Smith Machine Bench Press, focused primarily on targeting the triceps and the inner pectoral muscles. The close grip is easier on the wrists and shoulders for some people, which can be helpful for people with joint issues.Place a flat bench underneath the smith machine. Then, place the barbell at a height that you can reach when lying down and your arms are almost fully exten...Smith machine bench press exercise video (high definition).Jan 21, 2019 · HOW TO DO SMITH MACHINE BENCH PRESSKorin Sutton is a Master Fitness Trainer, Health Coach, 3x Pro Vegan Bodybuilder, Author, Speaker, and Vegan Chef! New Vi... Smith Machine bar follows vertical path of motion Inviting walk-through design 13 bar racking positions to accommodate a variety of different user heights and lifts being performed integrated labeling for storage weight horns. Weight: 583 lbs (264.4 kg) Max Training Capacity: 660 lbs (299 kg) Starting Resistance: 30 lbs (13.6 kg) Overview Of Smith Machine And Bench Press. The Smith machine and the bench press are two popular strength training exercises used by athletes and bodybuilders alike to build muscle mass. These pieces of gym equipment have a long history, stretching back generations in the fitness world.Jan 21, 2019 · HOW TO DO SMITH MACHINE BENCH PRESSKorin Sutton is a Master Fitness Trainer, Health Coach, 3x Pro Vegan Bodybuilder, Author, Speaker, and Vegan Chef! New Vi... A common misconception regarding a Smith Machine is related to its inability of being efficient when it comes to bench presses and gaining muscle, merely due to the setup the machine uses. All in all, the question remains of whether a Smith machine bench press is effective or not. Many gym-goers and professional coaches generally …The Smith Machine Wide Grip Bench Press is an excellent exercise for targeting the pectoralis major – sternal, which is one of the main muscles of the chest. This exercise helps to strengthen and build the chest muscles, as well as improve posture and stability. By using the wide grip, you are able to work the outer portion of the chest more ...Ever worry that you might fail a bench press and find yourself pinned by a barbell? You’re not alone—it’s a common concern on the internet among fitness forums and Reddit threads a...Jan 11, 2024 · How to Perform a Bench Press on a Smith Machine. Performing a bench press on a Smith machine can be a game-changer for your upper-body routine. Step 1: Begin by setting the bench so that, when lying down, the Smith machine bar is positioned right above your eyes. Step 2: Establish a firm base with feet planted shoulder-width apart. Feb 19, 2023 · With proper bench press form, the bench is the GOAT of upper body exercises. Learn how to bench press properly and you’ll see massive gains in your chest, sh... Sep 21, 2012 ... Want full access to one of the most educated minds in the fitness industry? Check out www.Jimstoppani.com In this video Dr Jim Stoppani ...Smith Machine Incline Bench Press. The incline bench press primarily works on the upper chest and adds strength and definition to your overall pecs. How to do it: The incline press will be done as the flat bench press. You’ll only need to change a couple of things; set the bench to a 30-45 degree incline and hold the bar on your upper chest. ...Smith Machine Bench Press vs. Barbell Bench Press: Pros, Cons, and More Torn …The Smith machine close-grip bench press is a machine-based movement targeting the chest and triceps. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per ... Feb 27, 2019 ... Preparation starts with making sure that the bench is right at the middle of the smith barbell. Next, you want to make sure that the barbell is ...Jul 6, 2019 ... First, let's talk about the cold hard mathematical conclusion, and then talk about the applicable conclusion everyday exercise. Yes, the ...Difference 2: Muscle Isolation. One of the main differences between the Smith machine bench press and the barbell bench press is muscle isolation. When you’re bench-pressing with a barbell, your secondary stabilizer muscles are engaged in order to keep the barbell steady throughout the full range of motion. May 26, 2022 · 4. Builds Explosive Strength. As per research, a close grip bench press is a better exercise than the traditional bench press if your primary goal is to build explosive strength. Since triceps consist of fast-twitch muscle fibers, they react the best to heavier weights for fewer repetitions. 2. MusicalFitness. • 9 yr. ago. Smith machine is more targeted and free weights are more compound. Bench will recruit stabilizers. Definitely more effective. Use the smith machine at the end if your workout to get full exhaustion if you wanna use it. -1. true.The incline Smith machine bench press is an upper body strength exercise that targets the chest, shoulders, and triceps. The incline angle places more resistance on the upper chest and shoulders. Performing the exercise on the Smith machine also allows beginners to adapt to the movement pattern.Another study 2 made a similar observation regarding the bench press, observing greater muscle activation using free weights rather than the Smith machine and ultimately determining that “strength coaches should consider choosing the free weight bench press over the Smith machine bench press because of its potential for greater …Marcy SM-4033 - Best Multifunction Smith Machine. Marcy’s Customizable Smith Machine is a versatile, heavy-duty training system that offers heavy loading and control in one package. Combines different strength …El Press Banca es el rey de todos los ejercicios para desarrollar la musculatura de la parte superior del cuerpo. El Press Banca, es un ejercicio compuesto,...Rule #4: Never Use a Smith Machine to Bench Press. A Smith machine is a weight machine in which a barbell is fixed within steel rails, allowing for only vertical movement. Along the rail is a series of slots or pegs. Affixed to the barbell at each end are hooks that will enable the barbell to be racked at any point along the rail by merely ...In Stock. Titanium Strength RM10 Evolution Deluxe Smith Machine and Rack with Lat and Row Attachment. £1,285.00. Pre-Order. Smith Machine. £1,795.00. Pre-Order. Titanium Strength Black Series B100 V2 All in One Functional Trainer. Before: £2,995.00 £1,895.00.Smith Machine Bench Press is a great exercise for strengthening your chest and improving your overall upper body strength. Here’s a one-week workout plan to help you incorporate Smith Machine Bench Press into your routine: Day 1: Warm-up. Warm-up: 5-10 minutes of cardio; Smith Machine Bench Press: 3 sets x 12-15 reps; Seated …May 26, 2022 · 4. Builds Explosive Strength. As per research, a close grip bench press is a better exercise than the traditional bench press if your primary goal is to build explosive strength. Since triceps consist of fast-twitch muscle fibers, they react the best to heavier weights for fewer repetitions. Place a flat bench underneath the smith machine. Then, place the barbell at a height that you can reach when lying down and your arms are almost fully extend...some people might say the smith machine press is inferior to a standard barbell bench press, but i believe both have their purposes and time to be fitted into your routine. you should definitely use free weight and go lighter just to improve your technique, get proper mind muscle connection, and to make sure you are doing a full ROM. some …Place a flat bench underneath the smith machine. Then, place the barbell at a height that you can reach when lying down and your arms are almost fully extend...Sit on a bench, unrack a barbell and lower it to the starting position at the top of your chest. Press the bar up to straight arms, while exhaling. Inhale at the top, or while lowering the bar with control back to your chest. Repeat for reps.Feb 9, 2015 ... Smith Machine Incline Bench Press - Chest Exercise Subscribe channel: https://www.youtube.com/c/mytrainingapp (Starting Position) - Place ...How to: Smith Machine Bench Press Primary Muscles Used:Chest, Arms Secondary Muscles Used:Anterior Deltoid Equipment:Smith Machine, Bench Trainer:Chontel Duncan Set the height of the Smith machine bar to approximately belly button height. Place a bench in the centre of the Smith machine, underneath the bar. Lie down on the bench …Grab onto the bar with a shoulder-width grip, unlock it and slowly lower it down towards your chest until you feel a stretch in your pectoral muscles. 3.) Hold ...If you choose to employ the Smith Machine as a bench-pressing tool, I’d limit its use to breaking your pecs down to near-complete failure after you’ve already done the bulk of your chest work using the freestanding barbell bench press or dumbbell bench press. That way, you will have already done the crucial work of taxing your stabilizer ...Benefits of the Smith Machine Incline Press. Targets the upper chest: The incline angle of the bench puts more emphasis on the upper chest muscles, such as the clavicular pectoralis major and sternal pectoralis major. Safer than the free-weight bench press: The Smith machine guides the bar up and down, which makes it safer than the …Smith Machine Decline Bench Press: 4: 8: Use a slight angle. Put on a weight that you can do 10 reps with. Pause for one second on your chest and then drive to 3/4 lockout. Do three sets total like this; for your fourth use a weight that's a tough 8 reps. Do 8 reps with it, drop the weight, then do 8 more reps. Now drop the weight again.The Smith machine bench press is a variation of the traditional bench press, utilizing a specialized weightlifting equipment called a Smith machine. This machine features a barbell securely affixed to steel rails, restricting its movement to vertical or horizontal motion and facilitating the addition of weight plates for increased resistance.. …
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Jun 27, 2019 ... In this video I demonstrate how to bench press correctly on the smith machine. Get Your WGT MERCH NOW!! https://wavvyfitness.bigcartel.com ...By 1 UP Nutrition Athletes. The floor press is one of our favorite bench press variations to build muscle, gain strength, and help break through training plateaus. Typically, the exercise is performed using a barbell, Swiss bar, or pair of dumbbells. There are many similarities between the traditional flat bench press and the floor press ...Feb 9, 2015 · Smith Machine Bench Press - Chest Exercise💪 Subscribe channel: https://www.youtube.com/c/mytrainingapp(Starting Position) Place a flat bench in the center o... Performing the bench press on the Smith machine will allow you to train the bench pressing motion while not having to worry about the barbell moving freely in all directions. Since the bar will be on a guided track throughout the press, you’ll be able to focus a bit more of your mental energy and physical effort on controlling the bar ...Smith machines are not bad for bench press; on the contrary, they provide a great addition to chest training by adding variation. Are Smith Machines Bad or Are They Actually Good for These 4 Things? Training plateaus — lifters can overcome training plateaus from other regular bench presses or even dumbbell presses by adding …The Smith Machine Decline Bench Press is a great complementary exercise for the Smith Machine Reverse Grip Press. It works the same muscles as the Reverse Grip Press, but from a different angle. This variation helps to target the lower chest muscles more effectively. This exercise is also a great alternative for those who want to work their ...The Smith machine incline bench press is a machine-based movement targeting the chest, particularly the upper chest. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as …The Journal of Strength and Conditioning created it after doing a study comparing the free weight (FW) and Smith machine (SM) presses: SM bench 1RM (in kilograms) = -6.76 + 0.95 (FW bench 1RM) Smith Machine Squat. The Smith machine can also be used for squats to put the focus on the hamstrings and glutes, rather than the quads. Smith machine rows shred your back, biceps, and shoulders. You can even do exercises like overhead shoulder presses (seated, typically) to target your shoulder muscles. 6. Smith machines are good for isolation. If your goal is to focus on a muscle/muscle group, the Smith machine is an excellent training tool.Using a Smith Machine, you can perform all types of exercises, ranging from the Smith Machine Bench Press to Smith Machine Squats. Are Smith Machines Bad? It's tough to answer this with a 100% yes or 100% no, as the Smith machine is one of those pieces of equipment that is good in some circumstances and not in others.Link to podcast here:http://barbell1.com/blogs/barbell-1-show/30436545-452-smith-vs-free-weight-bench-press-does-it-matter-if-you-train-hard-and-program-wellMarcy SM-4033 - Best Multifunction Smith Machine. Marcy’s Customizable Smith Machine is a versatile, heavy-duty training system that offers heavy loading and control in one package. Combines different strength …First, compared to a Smith machine bench press lifting the bar in a fixed path, the free weight bench press may offer instability in all three planes of motion, which force the lifter to contract ...Smith Machine vs. Free Weights. Bench Press. Squat. Overhead Press. Deadlift. The Smith machine gets a lot of flack for making lifts easier, but there's a time and place for it, especially for strength-training newbies and those looking to really hone in on certain muscles. "One of the biggest differences between free weights and the Smith ...How to: Smith Machine Bench Press Primary Muscles Used:Chest, Arms Secondary Muscles Used:Anterior Deltoid Equipment:Smith Machine, Bench Trainer:Chontel Duncan Set the height of the Smith machine bar to approximately belly button height. Place a bench in the centre of the Smith machine, underneath the bar. Lie down on the bench …Smith machine rows shred your back, biceps, and shoulders. You can even do exercises like overhead shoulder presses (seated, typically) to target your shoulder muscles. 6. Smith machines are good for isolation. If your goal is to focus on a single muscle/muscle group, the Smith machine is an excellent training tool. Smith Machine Bench Press is a variation on the more standard Barbell Incline Bench Press. Like other variations, this compound exercise primarily targets the chest, shoulders and triceps. The added stability from the Smith Machine makes this a great exercise for learning, or for focusing on exertion rather than stabilizing the movement. As reported in the Journal of Strength and Conditioning Research, bench press strength was about 16% higher for the free-weight bench press as compared to the Smith machine bench press. However, squat strength was about 4% greater for the Smith machine as compared. 03-01-2008, 06:15 PM #11. Torrtrefireto. Is a Turtle.Either do both keeping the weight lower on the smith machine or only do the bench press. Depending on the size of your frame (unless you're really petite) , any weight below 185-200 pounds assuming you're not using weight to heavy (posing the risk of point 3 happening) should be relatively safe to rest on your body temporarily if you hit failure.Instructions Lie flat on your back on a bench directly underneath the barbell of a Smith ….