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Thread: Smith Machine - Free Bench

  1. #1
    Senior Member Steven001's Avatar
    Join Date
    May 2007

    Smith Machine & Free Bench

    Hi everyone,

    I've been a gym member for around 1.5month now and I've used with smith machine from the start. I didn't actually know there was a free bench there - it was hiding in the corner. It's a powerlift set-up I think. They're big plastic coated weights, but I could always just add the normal ones onto it.

    I was just wondering what the benefits are using a free bench rather than a smith machine? I image it will be a lot more difficult because you don't have the added safety factor that the smith machine has (the hooks). Chest day is on Monday and I'm thinking of giving it a shot.
    Last edited by Steven001; 03-07-2008 at 06:52 PM.
    The Time is Now - My Journey to 180lbs
    Skinny Guy Starts Training
    Progress Pictures

    Height: 6'-6'1" | Weight:160lbs | Start Weight: 140lbs | Goal Weight: 180lbs
    Bench: 176.4lbs x 5
    Squat: 187.4lbs x 2
    Deadlift: 264.6lbs x 5

    Nothing maxed yet!

  2. #2
    Load Dem Magazines QuadzillaRF's Avatar
    Join Date
    Feb 2002
    Tallahassee, FL
    By lifting free weights, you will get quicker strength gains because free weights require more balance and coordination. Free weights recruit more muscle groups than variable resistance machines, which tend to only isolate specific muscles.

    If safety is an issue, get a spotter or train with DBs.
    405 Deadlift
    275 Bench
    365 Squat

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