Hi I'm pretty new to weightlifting and in my gym we have these machines that sort of stabilize the barbell for you so its easier to perform the movement. The barbell moves in a track that keeps in in place. It takes a lot of stress off your shoulders(dont know if thats good or bad tho). Theres also one for bench press that does the same thing. I dont know if this is the regular name but at my gym they call they smith squat machines. I'm going to be doing a fbw 3 times a week with just compound movements and I wanted to know if it is ok to do bench presses and squats using these supporting machines because it's easier for me to keep my form, or if it is best to just do a plain squats and bench presses. Thanks

I'm sure you are likely fed up with my post in your threads lol. But, when shooting for the "optimal" you want to be using free weights.

The reduction in your natural ROM (range of motion) from machines such as the smith machine and the fact that it is already stabilized in a set motion. As well as other factors means that Machines are not near as efficient as free weights for just about any goal. The only time you should choose a machine over a freeweight, IMO, is if you have some type of physical disability and need a restricted/stabilized ROM.

For the record if someone tries to tell you to start on machines then move to weights, don't listen to them. The experience on machines does not transfer over to free weights. Its entirely different. From the amount of weight you will be able to use to the form, its completely different.

Yeah free weights over the smith machine anyday of the week. Im not going to enter on this too much as I have already argued about this before.

Just about the only machines in the gym that aren't puttting your body and joints in an unnatural motion are the back ones, like the chest supported row. That said, I generally avoid them like the plague. Though I'm sure there's a HIT junkie or two that would tell you otherwise.

At the gym i go to the olympic bar is in one of those stabilising racks and thats what i use for bench press. Is that ok? On mondays i do dumbell bench press with free weights as well as bench press in the rack.

In the rack I bench 75kg including the bar, and with dumbells i bench 18kg in each hand for 4 sets of 8 reps. Does that sound about right or is the rack helping me out too much?

Thanks in advance

the rack? The rack wont help you any, because you unrack the weight before you lift. Unless your talking about a smith machine again.. Is the bar on rails? if so, its a smith, if the bar is just in the air with you holding it, its ok.

The Bar is attached to rails, so i guess it is a smith machine

Is that bad? Will it really hold me back? What are the downsides of using a "smith machine"?

You're best to use the smith machine or chest press machine instead of free weights when you start out but its in your best interest to use freeweights at some point.

x2 ..................

I would but the only olympic bar at the gym i go to is on the smith machine and i'm sure you can't take it off. They have some other small barbells with fixed weight on them but I think the heaviest one is about 50kg which would be too light. They do have an EZ curl bar which you can put olympic plates on but thats about it.

If they don't have a proper squat rack, then find another gym: you're missing out on a LOT of quality exercises without one.

Its a bit hard for me to just find another gym because i'm only 15 so i rely on my mom taking me. The place we go to is more like a heath centre with a pool and stuff if you know what I mean.

What quality exercises am i missing out on because they don't have a proper squat rack? You can still do squats and bench press etc its just that the bar is guided.

A smith squat is NOT the same as a normal squat...in fact, the argument can be made that a smith squat is bad for you for a number of reasons. I wrote about it here, although it's a fairly technical read: Smith Machine is Awesome! - Topic Powered by eve community

Stay away from the Smith!