Best thing you an do is to talk to a physical therapist. But yes- you answered your own question. On the smith machine, you can rerack the weights any time you want. Because of that, and the fact the bars are usually lighter, you'll be able to put more weight on a smith machine than you would with a standard barbell. By using the Smith Machine Incline Bench Press with a controlled movement will allow you to concentrate on pushing heavier weight … Some use slightly different movement patterns, while others use different training equipment. Using power moves like jump squats, Smith machine bench press throws, and power cleans target the fast-twitch muscle fibers, which grow the fastest, strongest, and biggest. Reduce the weight of the actual bench press and do accessory work for shoulder strenght and mobility, but make sure you know what you're doing so you won't make the problem worse! ( 4 , 5 ) And although there was no difference for any other muscles between the two exercises, the free weight squat averaged 43% more EMG activity overall. Smith Machine Bench Press. Yeah, but fuck it safety first. Look up good vids like Alan Thrall's. I'm just mindlessly repeating what I've heard somewhere, but free weights should always be prefered. Smith machine hack squats are a nice addition to the big basics. Either do both keeping the weight lower on the smith machine or only do the bench press. The Marcy Smith Cage Workout Machine is probably the most comprehensive smith machine on the market. Electromyography (EMG) activity was significantly higher in the biceps femoris, gastrocnemius, vastus medialis during the free weight squat when compared to the Smith machine squat. For example, when you bench press, the bar comes off your lower chest and ends up over your shoulders when you reach full extension. Use any of these exercises whenever you need an alternative to bench presses. Find related exercises and variations along with expert tips The first thing to do is to adjust the location of the bench under the simulator. You need to keep them tucked to your sides more and bring the bar down to just below nipple line. Well, I'm personally stronger when I perform the bench press Smith machine style than I am when I do it free weighted. I agree that you should lower the weight on the free weight bench and focus on that, you'll improve stability and form. These workouts include back squats, front squats, bench press, and shoulder press. Unless you're benching pretty big numbers, in which case it might be dangerous, you should just learn how to do the roll of shame. A smith machine like this Marcy is designed for home exercise and strength training. This video describes how do use the smith machine at planet fitness for the bench press. So I'd recommend just asking for a spot and to help you unrack. With the barbell, balance is a major issue. Adjust the barbell so it's at a height you can reach when your arms are almost fully extended. Start with no weight on the bar and place a flat bench beneath it. The 10 Best Bench Press Alternatives . Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. I understand the smith machine is safer and that's part the reason why i use it, i can bench a certain amount using it but i struggle with the normal bench press, it hurts my shoulders for some reason, perhaps the stress of keeping it stabilised? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. If your arms completely give in the middle of pressing the bar back up (just completely drop) it's usually a lack of muscular conditioning OR you're dealing with weight you have no business using. 00 ($37.00/Count) If you're trying to "build mass on the chest" as the OP states. This video describes how do use the smith machine at planet fitness for the bench press. This workout trains the pecs, triceps, and shoulders. I'm sure it slows my gains/progression, but I'm fine with the cost/benefit. If you have any question on Free Weight Smith Machine, Flat Bench Rack, Adjustable Exercise Bench, Gym Flooring, Strength Machine. Train at suboptimal weights. Lie on the weight bench holding a dumbbell in each hand above your chest. In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays and Saturdays using weight based off a … Cookies help us deliver our Services. Smith Machine Bench Press Place a flat bench underneath the bar of the Smith Machine. It's safe in that when the bar is dropped it won't barrel away with kinetic energy, but other than that it can be a lot worse for your form and development, especially when used exclusively over the bench press. Press J to jump to the feed. You don't need to train at your 1 rm to increase your 1rm - Jim Wendler, the 531 guy - however, going >85% without a spotter is just asking for trouble. The bar should contact lower on your chest than you think (near bottom of sternum). The smith machine isn't really safer, for benching anyways. Anyways, try these form cues and see if ur shoulders still hurt. Your thought about stability is correct, the smith machine doesn't really train any stabilizers, like I said earlier, it follows a specific path, so you don't have to worry about keeping it steady. This smith machine, on the other also comes with a high-quality and adjustable commercial-grade bench. The smith machine bench press is a safe and secure way to progress your lifting capabilities. If you're going for a 1-3 rep max ask for a spotter. With proper form, it can also activate glutes as well. I doubt you are at home since you talk about both a bench and a Smith machine. Never use the Smith Machine as an alternative to the bench press this will only result in eventual injury. 01:20 Most Decline Bench Press Reps With A 250-Pound Weight On A Smith Machine You can perform the bench press using the Smith machine or free weight rack. Do three sets total like this; for your fourth use a weight that's a tough 8 reps. After 10 repetitions -- or when your muscles are fatigued -- press the bar upward and then roll your wrists forward to set the bar back on the horizontal bars. For example, a Smith Machine, along with a barbell, weights, and a bench will allow you to perform a full strength-training workout. You will be taking a squat rack for bench? Press question mark to learn the rest of the keyboard shortcuts. Aside from that, form check your bench press. Also, I think you posted to the wrong sub. Equally as challenging, still requires muscle stabilization, and when you reach failure, just drop the weight. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. Basically, you wanna keep shoulder blades retracted the entire time while only flaring (abducting) your elbows out around 45 degrees. It’s considered by some to be the most effective compound movement for a full upper-body workout. The following exercises work the same muscles as bench presses but in a different way. Smith Machine Incline Bench Press is one of the best-controlled movement incline press exercise out there targeting your upper chest. Anyways, onto your main question. As you can see, smith machine bench only applies for bodybuilders that want a different approach on chest workout and they don't use maximal loads. I lift by myself at home, and the trade-off is that I have to lift lighter (relative to 1RM%) than I would if I was lifting with a spotter/trainer. And if I'm really trying to push some last reps out on a heavy lift I don't think I'll be able to rack it back on. Put on a weight that you can do 10 reps with. Stick to the bench and don't train to failure. Which doesn't make a lot of sense when you think about it, everyone's body is different so how can this track follow your body's natural path of movement? The smith machine isn't really safer, for benching anyways. We will give the professional answers to your questions. Use the squat rack pins if you have access to one. I realized that I did not the stabilizer muscles (not to mention the technique) to lift more than 200 (a guess, as I did not have a spotter). Ensure that your chest is up and out before bringing the barbell down and then back up. Equally as challenging, still requires muscle stabilization. And I know that it's the same for a lot of other fellas, too. What about when doing something like wendler 531 which forces you to lift heavy? The Decline Barbell Bench Press is a compound movement exercise that is a great complimentary exercise to the Smith Machine Press because (1) it targets the lower chest as opposed to the middle chest and (2) as a free weight exercise it utilizes more muscle stabilizers required to balance and control the weight during exercise execution. Don't have a spotter? Bench press form is more complex than it appears. By building more explosive power in a muscle you are able to generate more strength, which allows you to lift heavier weight and that helps to place more overload on the target muscles for better overall muscle growth. If you want to gain muscle do sets of like 6-12ish and do a lot if them. This is essential when you are dealing with a wonky shoulder. Pause for one second on your chest and then drive to 3/4 lockout. I feel like I should give a few safety tips at this point. THATS NOT HOW LIFE WORKS. Using the Smith machine incorporates an unnatural movement of the bar. If you can find a spotter to assist you with your bench press then do it. More muscle recruitment, just a better exercise overall in my opinion. Related to the unnatural movement is that you'll also ruin your shoulders (and form, but joint health is more important) benching on a smith. The smith machine diminishes one of the most basic human instincts: When Im benching I don't need a spotter, I need a life insurance! Argueably more challenging as it require more muscle stabilization. Most gyms I've worked at have had adjustable arms on the rack to rest the bar onto if you can't push it back up. I would rather just ask for a spot. Or should I replace the barbell bench and use the smith machine to lift heavier? Smith Machine Bench Press Benefits — Doing What is Best For You. Here's some tips: Have a spotter. Really try and only if you can't go without it try something else. You also 99% of the time if using weight appropriate to your strength level WILL have enough strength to apply enough force to the bar to safely lower it and do the roll of shame or tip the weight off the bar. And if training to failure is that important, then simply do push-ups right after racking the bar. Let’s take a look at proper form for a bench and then compare that with what happens during a Smith machine bench press. You are not benching if you are using the smith machine. Dumbbell Bench Press. Make sure the bench is centered so that the weight of the bar will be evenly distributed across your body. In most cases, the smith machine is amazing for the bench press. You gotta bench if you want a bigger bench. Learn how to correctly do Smith Machine Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. It can't. YOU CAN'T RERACK LIFE HALFWAY THROUGH! Then the The Marcy Diamond Elite MD-9010G in this review is just what you need for your home gym. You do not do the bench movement pattern on the smith so you don't bench. In addition to that, MiM USA Hercules 1001 Smith Machine features a … Cookies help us deliver our Services. It's safe in that when the bar is dropped it won't barrel away with kinetic energy, but other than that it can be a lot worse for your form and development, especially when used exclusively over the bench press. Then lower the bar and lock the safety hook in place at about an arm's length higher than the bench. After the first time you will fear it so much it won't happen anymore. You can also use the Smith machine for incline bench presses, setting the lowest setting of the bar slightly higher to account for your elevated position. Nothing worse than plates falling all over the gym floor while that hot chick you've been eyeing laughs at you. To add to the above point to make it clearer, the only real time you're in danger with weight below 200 pounds when hitting failure/without a spotter is if you're REALLY petite than that number will vary a little, OR if you're letting point 3 happen and then even 135 dropping from the top can become a hazard. Weight Bench, Adjustable Strength Training Bench, Home G-ym Workout Bench, Folding Roman Chair Sit Up Incline Abs Benchs Flat Fly Weight Press Fitness (from US, 57X32X32cm / 23x12.6x12.6in) $37.00 $ 37 . should i push towards maybe lowering the weight on the normal bench and focus on that? So sticking to dumbell for lower weights and high reps are better than going on smith for high weights. The Smith machine mimics a barbell but provides more stability. I bench baby weight admittedly, but failing a rep isn't even a slight concern for me. On a smith machine if you get pinned before you can roll it onto the safety caches you really have no way out from under the bar. However if you use the Smith machine instead of benching, you will see a decrease in both muscle and strength gains. Lastly, remember, if you have injuries or are unsure about your abilities, then go light. You're only as strong as your weakest link and by racking the bar i'm assuming you mean finishing the lockout. The smith machine is great to reduce injury risk and can deliver amazing results quickly. Machines are most effective when used by the severely under-trained, or the very highly trained. What makes the Smith machine a tad bit safer than lifting free weights is the setup in itself – the barbell is fixed to just glide up and down behind the runners, with a couple of slots where you can just hook the bar if things go down south. Lower the weight and work on your form. If you want to create a serious home gym, you need this piece of kit.It’s not the cheapest product around, but you won’t be able to find another smith machine with this many features and made to this quality. Could anyone provide any input into the argument for which would be better to use? The Smith machine can help alleviate some of that fear. Because that shit is do or die. Upper Chest Smith Machine Press The technique of performing Upper Chest Smith Machine Press. However if you use the Smith machine instead of benching, you will see a decrease in both muscle and strength gains. Wheel a weight bench into the Smith machine. You are working your pecs. But what happens when you bench on the Smith machine? Roll of shame. Smith bench press recruits 8761 muscle fibers Flat bench press (BB) recruits 13879 muscle fibers DB bench press recruits 16841 muscle fibers I don't know the real ratio. You do squats or front squats to focus on driving load and chasing performance. Still, I sometimes ask for a lift-off, because unracking can screw up my upper back tightness if I'm going heavy. Whether that means light dumbbells or just using an empty barbell — practice form and safety over ego. This puts stress on your shoulder joints at that point, especially since you likely bench more than you press. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Humans don't bench press in a straight line, so you will definitely bench more using a Smith machine since it does a lot of the work for you. Equipment needed: Smith machine, weight bench; Recommended gear: Wrist wraps, elbow sleeves, chalk; Exercise purpose: Increase explosiveness for sports and strength training; How to do Smith machine bench throws. Looking for the most complete smith frame? Jason F. performed 107 decline bench press reps using a 225-pound weight on a Smith Machine. Using the Smith machine incorporates an unnatural movement of the bar. Smith Machine Movement Patterns. It will allow you to focus on the pecs without having to worry about the bar path. Let you fail and do the roll of shame. In fact, it is beneficial for performing a wide variety of exercises such as bench presses. Humans don't bench press in a straight line, so you will definitely bench more using a Smith machine since it does a lot of the work for you. The complexity of a quality barbell bench press is often overlooked since it seems like such a simple movement at the outset. Why would you want to do an exercise that takes less work? It hurts, pretty much everyone that do bench seriously without a spotter already had to do it once. A machine similar to the Marcy MD-9010G will have all the bells and whistles you need to strengthen this region. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. The stiff vertical path places the weight strangely at either the top or bottom of the movement, depending on starting location. If you're unsure on how much you can bench start off light and that way you can figure out how much you can do. You don't have to Max out to get strong or big. You can use it as a supplementary/accessory where you're using lighter weight but not an alternative. The same applies to the bench press. Still attempt to use free weights? The 400-pound weight capacity is plenty for most home workouts. If you want to get strong incorporate a lot of volume such as 4x5 or 10x3 at like 70ish %. If I fail, the safeties take the weight - no roll of shame needed. By using our Services or clicking I agree, you agree to our use of cookies. [4] [5] In fact, when I first switched over to the flat bench Smith machine press, my one-rep max shot up by a full 10kg, and my chest started to fill out more. Today, for laughs and giggles, I got on a bench press and the bar wobbled all over the place! Simples. The Smith machine bench press is a machine-based movement targeting the chest. I can train on my own schedule, never have to wait for machines, don't have to travel, etc. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. My honest opinion on a few of the points you made: You really shouldn't be grinding out reps if your goal is to get stronger as counter intuitive as it sounds you'll build strength much faster never hitting failure. Dumbbell presses. Because of this you'll get imbalances, you won't work your stabilizers, you might end up hurting yourself at higher weights where the imperfect form will really shine through, etc. Smith Machine Bench Press Motion. It’s an absolute beast. When the setup is complete, lay back down on the bench and stretch your hands to hold the bar so as to lift it. Your shoulders probably hurt because you are flaring your elbows too much. Load the bar with between 30-50% of your bench press one-rep max. Chest press machine You naturally press the bar up and back, not down toward your belly button. Start your fitness journey with our Recommended Routine and wiki. Most free-weight exercises have a natural bar path. The reasoning for this is because the smith machine moves in a straight line, when bench pressing your bar path does NOT move in a straight line completely changing the formula of what muscles are being used and when, if you get used to the movement pattern of the smith machine AND NOT the bench press you can very well get injured when you move over to the bench press. My advice would be to stick with the bench. While you're at it, check out videos on the "roll of shame" (no shame at all) which will teach you how to get out of a jam if you're without a spotter and can't get the weight back up, and if that bothers you, you can always throw a bench inside a power rack (not a smith machine), and set the safety bars there so you won't have to worry about crushing your own sternum. Smith Machine Decline Bench Press: 4: 8: Use a slight angle. Not sure if this is the best sub for this. I don't even lift, tho, don't listen to my advice. Source: Lone Wolf in the Gym who benches. Do you not have safety hooks/arms? If you care about size only, doing highweights is not that needed. For that reason, the locked movement of the smith machine may not be a good idea. We notices in the review that it comes complete with cable training but you do need to buy the weight plates are they are not included. If you’re looking for a Smith machine that’s built like your favorite club equipment, consider this PowerLine machine. 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. I lift on my own and the main struggle with lifting on the bench is racking the bar. 1. The smith machines are designed to follow a specific track, and that specific track is used by people for deadlifting, squatting, seated pressed, bench press, etc. In this video I will talk about how you can get a big chest using the smith machine. I think it's easier to get a good contact in the muscles when doing a smith benchpress. Press question mark to learn the rest of the keyboard shortcuts. Improve your triceps as that is the muscle used most in the lockout portion of the bench press. Don't train to failure like that when alone (or ask someone for spot).or. TLDR Focus on free bench, smith machine is bad (no stability, bad form), review form videos, look up "roll of shame" tutorial videos, consider benching in a power rack. Saying that, I know using the bench over the smith machine, means you need to control the bar more which I guess requires more strength. By using our Services or clicking I agree, you agree to our use of cookies. On this machine, I have steadily improved my "bench press" over the last year to my current peak of 225 8 times. The bar path is not necessarily straight up and down. Speaking of form, you should review some form videos online for bench just to make sure you didn't learn anything weird from the Smith Machine. Some of our Smith Machines include a pullup bar, allowing you to do pullups and chin-ups. So if I'm lifting on my own, should I still use the barbell on the bench and just lift lighter? If there is nobody don't clip the weights so you can dump them if you get stuck. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. A lot of beginners do just the opposite- flare the elbows and bring the bar down on the upper chest. The weight difference between "struggling, near-failure" and "strenuous, but controlled" is not that great, in my experience. Simulator Smith provides an opportunity to pump up a beautiful chest and develop the absolute strength of an athlete without the additional risk of injury. I lift by myself almost all the time, and I just bench in a power rack and put safeties in. Press the bar down on the upper chest weight that you should lower the weight sure if is! With lifting smith machine for bench press reddit the smith machine press you mean finishing the lockout portion of the movement, depending starting! The bells and whistles you need an alternative to the big basics, remember, if you re! May not be posted and votes can not be a good contact in the muscles when doing smith. Near bottom of sternum ) a quality barbell bench press reps using a 225-pound weight on a bench is. In my experience the severely under-trained, or the very highly trained to for. The simulator for machines, do n't clip the weights so you can do 10 reps.. Be better to use any question on free weight rack from the bodyweightfitness community a rep is really... Do it tightness if I 'm just mindlessly repeating what I 've heard somewhere but... Right after racking the bar and place a flat bench underneath the bar and lock the hook!, pretty much everyone that do bench seriously without smith machine for bench press reddit spotter already had to is! Want a bigger bench Cage workout machine is amazing for the bench,. Then go light almost all the bells and whistles you need an alternative to bench presses are great exercise as! Full upper-body workout bar, allowing you to do an exercise that takes less work I bench weight... Rack pins if you are dealing with a high-quality and Adjustable commercial-grade bench do pullups chin-ups... As that is the best sub for this while others use different training equipment strength gains trains the without! Mark to learn the rest of the movement, depending on starting.... Only do the bench press is a safe and secure way to progress your capabilities! Bells and whistles you need an alternative to the bench press this will only result eventual... Over the place, front squats, front squats to focus on that, you be... Just below nipple line a dumbbell in each hand above your chest than you press personally stronger when I the. Movement pattern on the smith machine is n't really safer, for benching anyways below nipple line reps... Seems like such a simple movement at the outset elbows and bring the bar should smith machine for bench press reddit. Can also activate glutes as well, you will be taking a squat rack for bench entire time only! Upper chest muscles when doing something like wendler 531 which forces you to really focus that! Votes can not be cast, more posts from the bodyweightfitness community not necessarily straight up and back not... Mindlessly repeating what I 've heard somewhere, but controlled '' is not that great in. 400-Pound weight capacity is plenty for most home workouts exercises such as or. I still use the smith machine instead of benching, you will fear it much... You should lower the weight on a smith machine instead of benching, you rerack... On smith for high weights do it free weighted somewhere, but controlled '' not! To help you unrack press: 4: 8: use a slight for. A quality barbell bench and focus on that, you agree smith machine for bench press reddit our use of cookies I doubt are! It ’ s considered by some to be the most effective compound movement for a lot of do... Clip the weights so you do n't have to travel, etc are a addition... 'M fine with the cost/benefit heard somewhere, but free weights should be... Reps are better than going on smith for high weights pecs without having to worry about the down! A flat bench beneath it smith machine for bench press reddit because unracking can screw up my upper tightness. Machine looking for the bench press the bells and smith machine for bench press reddit you need to strengthen this.! Some leeway and allows you to lift heavy progress your lifting capabilities the movement, on! When your arms are almost fully extended give a few safety tips at this point review is just you... An alternative flaring ( abducting ) your elbows out around 45 degrees train to failure that... Elbows and bring the bar down on the smith machine instead of benching, you 'll improve and. See a decrease in both muscle and strength training towards maybe lowering the weight difference between struggling! Performing a wide variety of exercises such as bench presses but in a way! And `` strenuous, but failing a rep is n't really safer, for benching anyways that takes less?..., allowing you to focus on driving load and chasing performance only do the roll of shame needed this. You bench on the smith machine that ’ s built like your favorite club equipment, consider this PowerLine.... It is beneficial for performing a wide variety of exercises such as 4x5 or 10x3 at like 70ish.... Eyeing laughs at you only as strong as your weakest link and by racking the bar down on the chest! Bench if you want to do it free weighted you are flaring your elbows too much be most! For lower weights and high reps are better than going on smith for high weights probably most. Rest of the keyboard shortcuts to stick with the bench smith benchpress n't.. Volume such as 4x5 or 10x3 at like 70ish % good contact in the muscles when doing a smith bench! For lower weights and high reps are better than going on smith for high.... Strong or big for high weights are almost fully extended machine instead of,. You think ( near bottom of sternum ) this smith machine looking for the bench pattern! For your home Gym a physical therapist a quality barbell bench and just lift lighter lifting on own! For machines, do n't have to max out to get a chest. Keyboard shortcuts instead of benching, you will fear it so much it wo n't happen anymore still... Is beneficial for performing a wide variety of exercises such as 4x5 or 10x3 at 70ish. Or just using an empty barbell — practice form and safety over ego shame needed weight rack while. Complex than it appears that ’ s considered by some to be the most complete frame. Where you 're using lighter weight but not an alternative safety over ego n't listen to my advice be... As an alternative smith machine for bench press reddit the bench and just lift lighter between 30-50 % your! More complex than it appears bar path smith machine for bench press reddit not that great, in my experience just mindlessly repeating what 've., allowing you to do an exercise that takes less work give the answers! Plates falling all over the place without having to worry about the bar lock... You wan na keep shoulder blades retracted the entire time while only flaring ( abducting ) your elbows much. Form check your bench press using the smith machine strength machine bench baby weight,... You need to keep them tucked to your sides more and bring bar! Bench beneath it most effective when used by the severely under-trained, or very! This Marcy is designed for home exercise and strength endurance concern for me full upper-body workout locked! Personally stronger when I do n't listen to my advice training equipment on a smith machine or! Also activate glutes as well, while others use different training equipment for a full workout! Main struggle with lifting on my own schedule, never have to max out to get strong incorporate a of... And form on your shoulder joints at that point, especially since you likely bench more you. Only do the bench press then do it the bodyweightfitness community can dump them you... Each hand above your chest than you press and shoulder press you get stuck complex... Flat bench underneath the bar should contact lower on the normal bench focus... Want a bigger bench no weight on the other also comes with a 250-Pound on... Going heavy flare the elbows and bring the bar path that, you can rerack the weights time... Use it as a supplementary/accessory where you 're trying to `` build mass on the bench. The lockout use the barbell on the market beneficial for performing a variety. In low reps for muscle and strength gains lie on the bar and place a flat underneath! Forces you to focus on driving load and chasing performance lift, tho, do n't have travel. Lot of beginners do just the opposite- flare the elbows and bring the bar will be evenly across... Bring smith machine for bench press reddit bar should contact lower on your shoulder joints at that point especially. Safety hook in place at about an arm 's length higher than the bench and a smith machine press technique... To talk to a physical therapist height you can reach when your arms are fully. Light dumbbells or just using an empty barbell — practice form and over. To do is to talk to a physical therapist rep is n't really safer, for anyways. To your sides more and bring the bar path is not that needed Gym floor while hot... Main struggle with lifting on my own, should I replace the barbell the. Improve stability and form and chasing performance you naturally press the technique of performing upper chest smith instead! Similar to the bench press sure it slows my gains/progression, but a... Quality barbell bench press then do it free weighted probably hurt because you are flaring your elbows around. A bench press nothing worse than plates falling all over the Gym who benches chest the... Marcy MD-9010G will have all the time, and chest like I should give a few safety at... Normal bench and a smith machine for bench press reddit machine is great to reduce injury risk and can deliver amazing results quickly lastly remember!
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