Changing It Up: The Smith Machine Bench Press

I have always preferred the traditional free weight bench press. I like the balance, control, and overall feel of working with a barbell. That said, I also think there is value in changing things up from time to time, and the Smith machine bench press is one variation I will work into my training.

One advantage is the added sense of safety when training without a spotter. The bar can be re-racked at multiple points, and when the machine is set up properly, that can give you the confidence to push a little harder, especially when going with heavy weight. Mentally, knowing you have a way out of a difficult rep can make a difference.

It can also be useful when you want to push a set closer to failure without worrying as much about getting trapped under the bar. I would not replace the traditional bench press with it completely, but I like it as another tool. It can help change the stimulus, build confidence, and sometimes give you a different way to work through a plateau.

Your routine does not have to stay exactly the same forever. Sometimes a small change is enough to make training feel fresh again and give you something new to progress on.

Learn more about the Smith Machine Bench Press in the GMLYFT exercise library.

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