Squat rack/bench press vs. smith machine

gymrat04mf

I recently started StrongLifts 5x5, but often times at my gym the squat rack is taken, so I've been using the smith machine or this other similar machine that's like a smith machine but has some extra degrees of freedom (backward and forward as well as up and down). I prefer the latter simply because it's more free than the standard smith machine. Will this make a significant different in my lifts and strength progression compared to the squat rack though?

Also, my last workout I did my starting bench press and had to do it on a smith machine because all the bench press areas were taken. I was easily able to go past the recommended starting weight and move onto 70 lbs today with no problem. However, today the bench press area freed up when I had 2 sets left so I decided to do them there. I found that I could not do the same weight I was just doing on the smith machine. In fact, I had to take all the weight off and just use the bar to get my last 2 sets of 5 reps each in. I know it's more difficult because you have to stabilize the bar and it's able to wobble all over the place when you're not on the smith machine, but should the difference be that dramatic?

Should I wait for the bench press area to free up every time or is it just a matter of picking a method I like and sticking to it? Will the smith machine hinder my progress even though I'm adding 5 lbs each time?

sammyliftsandeats

I believe the Smith Machine does not give you the same range of motion than a barbell squat. And from experience, I can definitely squat more using a Smith Machine than free weights. I believe it's because you are being assisted by the track.

Instead of using the Smith Machine, you can try doing goblet squats for your squats or if your gym has fixed weight barbells, use that in a free space if the squat rack is taken. You may have to clean the bar to get it behind you, which takes extra effort but it could be better than the Smith.

SonyaCele

the smith machine teaches your body bad form. The fact that you could do 70lbs more on the smith than free weight should tell you something right there. Stick to the free weight bar, wait for the equipment to free up. thats my opinion.

Unknown

This content has been removed.

pmm3437

Answers to your questions in order:
Yes ( you proved it )
Yes ( see above )
Yes, wait
Yes, bad form will always hinder progress

BillMcKay1

gymrat04mf wrote: »

I recently started StrongLifts 5x5, but often times at my gym the squat rack is taken, so I've been using the smith machine or this other similar machine that's like a smith machine but has some extra degrees of freedom (backward and forward as well as up and down). I prefer the latter simply because it's more free than the standard smith machine. Will this make a significant different in my lifts and strength progression compared to the squat rack though?

They came up with this newer version (bolded) specifically because the smith machine is so poor for your squat form. The newer version is slightly better as it does have more range of motion, still a poor replacement for free weight barbell squats.