When following bench press instructions, you sort of end up moving the bar in a small J pattern. Since the Smith would force you into a strict vertical, it will be a different motion. I'm not sure that my shoulders would take to that - YMMV.
Do you work out in a gym or at home?
If you leave the collars off at home, you can always dump to the side if you really get stuck under the bar (keep all pets & small humans out of the room if you go that route).
Since you are talking about the Smith Machine, I am assuming you are in a gym. Why not ask someone for a spot? I'd say 90% of people don't come to the gym with spotters. I've made some great friends at the gym....all over some spotting we've done for each other. I'm always careful not to interrupt someone or take them away from something they are involved with. But, I've found that nobody minds helping out when they can with a spot. If I'm there on a really off-time and I'm the only one in the gym, I just grab a lone trainer or gym worker to spot me.
I read about the athlete who dropped the bar last week while his spotter was standing a few feet away. It has made me a lilttle nervous. I tend to keep the weight manageable with the desire to try a little more.
I work out at a gym. (There are never any trainers on the floor and the guys are working out in pairs usually. I've hinted strongly that I could use a spotter but just don't have the you-know-whats to come right out and ASK.)
I see your point about the Smith machine. I haven't tried it yet. It was suggested to me last night.
I read about the athlete who dropped the bar last week while his spotter was standing a few feet away. It has made me a lilttle nervous. I tend to keep the weight manageable with the desire to try a little more.
The issue was not the spot, it was his grip. He was using the 'suicide grip', were the thumbs are wrapped around the same side of the bar as the fingers. Bar rolled right out of his hands.
I just tell my spotter, "hey, I've got some rest here.......if you're available in about 3 minutes, let me know". Usually, they are. If not, I grab someone else.
The other option aside from the smith machine, which I think we all agree sucks, is to drag a bench into a power rack and set the safety's at an appropriate height.
Og
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
I've not done a bb bench press in an obscene long time except for 2 trials & am even stronger with db presses than I ever was bench pressing due to not getting problems with shoulders.
The only downside to db pressing is that it doesn't seem to hit triceps as well.
Another gem if you must use barbells: overhead preses like military press (strict) or push press. You can drop the bb if things get tricky. No spotter needed!
But if you must bench press, just ask someone whom you've observed to be reliable.. it's not that I am/was afraid to ask, but that I have rarely received a decent spot: guys will tend help too soon...
I too use to hate to ask for a spot. The guys lift so much and mine seemed so puny to me. But I just decided that I needed it, and amazingly they are very willing to help. They almost seem honored to be asked (?). Anyway, the problem is more like Espi said, they are too eagerly jump in if I am struggling.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Thanks for posting the rosstraining video. That was GREAT! It addressed working out without a spotter. (Can you imagine pushing a car as a finisher? Up a slight incline if possible? lol!? )
Is the smith machine really that bad? I agree that it's not ideal, but if it doesn't hurt your shoulders it seems that it would provide a safer alternative for those without a spotter and still give you a good workout. I usually avoid it, but sometimes when I am trying a heavy 1-rep lift or if there is nobody else around I will use it for safety.
At home I use a rack with the safeties set at an appropriate height.
I read about the athlete who dropped the bar last week while his spotter was standing a few feet away.
Perhaps this is out of context, but if the spotter was a few feet away, he wasn't spotting. If he was just caught off-guard by the poor grip on the lifter, well, that's the lifter's problem.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
That rosstraining video was great! I hope Alwyn doesn't see it---I can just imagine the second edition to NROL having "push your car home" as the finisher for FL II B.
That rosstraining video was great! I hope Alwyn doesn't see it---I can just imagine the second edition to NROL having "push your car home" as the finisher for FL II B.
Barbell Bench Press -- On Smith Machine?
Linear Mode
