rack lock outs on a smith machine

[Skarhead]

my friend doesnt have a power rack at his college ... my Q is... would the smith machine rack lock outs still have at least CLOSE if not the same carry over to bench as regular ones would? or is he gonna waste his time doing them?

[powerlifter2000]

Re: rack lock outs on a smith machine

I highly doubt it but I honestly have never tried to do a lockout on a Smith..hell I stay away from the Smith like its the plague...but comparing the actual mechanics of a lockout in a power rack off pins and then on the Smith, I just don't see how it can be anywhere close to effective as doing it in the power rack.

[Skarhead]

Re: rack lock outs on a smith machine

i cant remember the last time I did anything on the smith.. Probably when I was doing some R/P sets and maybe calves... I guess my friend will have to find out when he tests his bench next..

[T-Man007]

Re: rack lock outs on a smith machine

I would say no because of the fixed postition of the smith. Most people don't get good carry over from smith to bench. They might get some carry over from db's, but not smith. It's too fixed of a position to really help in an unrestricted lift. IMO

With that said, I meet a dude a couple weeks ago that used to PL and he said that the best two things he did was chains and db's with someone pushing donw against him. For example, when you start pushing up on the db's your partner will push down on your bicep which will really call on more pectoral fibers because you are increasing the emphasis at the shoulder joint. If you pushed down on the db itself, you would increase the emphasis at both the shoulder and elbow joint. He said they woudl train like this for 4-6 weeks straight and then max out. He said he usually made big jumps in a short time with the db thing. I don't know, never tried it but this dude was huge and strong. I saw him hit 315 for 25 reps and I bet he had atleast 5 or more left in him. He's recovering from a rotator surgery and he's going light. LOL 315 is not my definition of light.

[Skarhead]

Re: rack lock outs on a smith machine

def not for 25 x!!! lol nice... He actually is finding a new gym... he doesnt have chains, im getting them for x-msa though, will be a merry xmas!

[T-Man007]

Re: rack lock outs on a smith machine

def not for 25 x!!! lol nice... He actually is finding a new gym... he doesnt have chains, im getting them for x-msa though, will be a merry xmas!

Why is that so hard for you to believe? I'm not joking, this guy hit 25 reps, I counted each one. I'm telling you, he's a beast. He used to play for the Miami Dolphins until he torn some ligaments in his leg. He's 6'5" and like 350. Trust me, he ripped through 315 like it was 135. This is not the first person I've ever seen hit 315 for over 20 reps. I had a bro back in GA who could press 600 at 225 lbs and he would rip through 315 like it was nothing too.

[Skarhead]

Re: rack lock outs on a smith machine

"LOL 315 is not my definition of light."

"def not for 25 x!!!" meaning 25x is not light, i know u aint lying lol