Even many people think that when using Smith machine to do bench press training, you can do bench press with greater impact weight, because it is more stable and will not swing from side to side. Theoretically speaking, the Smith machine is indeed like this.
However, some studies show that the weight of Smith bench press is not as good as that of ordinary barbell bench press, and even the difference is 16%. Simply put, ordinary barbell bench press can make you challenge more weight, so as to get better effect of stimulating chest muscles. So why is this?
This is because bench press is never straight up and down. The trajectory should start from the clavicle, then the barbell falls to the chest, and finally pushes up from the chest and then returns to the clavicle. This is a standard and complete bench press.
However, Smith machine limits the trajectory of barbell, and also limits the angle of your chest muscles, which makes your chest muscles unable to give full play, and the final result is limited training.
Therefore, if we compare the bodybuilders who use Smith machine training with those who use self-use flat bench press, the gap between them is the growth gap of chest muscle strength. For bodybuilders who often use flat bench press, their chest muscles grow faster and can better challenge their maximum bench press weight.
Of course, this does not mean completely denying the existence of Smith machines. Smith machine has existed for so long, it must have its value and significance. "Gentleman" thinks that if you often exercise alone and have to challenge your bench press weight or no one to protect you, then using Smith machine can better protect yourself. If you really want to practice chest muscles, then flat bench press is actually more suitable for you.