I disagree on the smith machine. A lot of modern BBs are using them these days. I tend to watch a lot of YouTube videos lol.

Granted they already have a good foundation to work with and good form but I have watched Victor Martinez do deadlifts on a smith machine... If its good enough for him?

A bench press done with good form, if viewed from the side, should travel in an arc, not just straight up and down. You'll never be able to so that on a smith machine.

I see your Victor Martinez and raise you a Dave Tate

this confuses me?

I have man boobs but all muscle under it?

what is estrogen stiflr?

Its a hormone Freaky, prodominate in women but also found in men. When men have produce an excess of it, it can cause feminine chararistics such as man boobs plus other health risks

It can be kept in check by your diet, pretty simple really.

Reduce alcohol (beer) hops has estrogen

dont drink out of plastic containers

eat broccoli

eat nuts

improve your gut health

there's alot lot more you can do too

You also may find that if you're producing excess estrogen your body will be producing a less testosterone which will be affecting your muscle and strength gains.

Turn these two around and you'll be growing and lifting more in no time!

I dont do bench like that Freaky.. I have a arch in my back but not that extreme and he's not really getting a stretch on the chest either.

When I do bar bench I use a bar similar to this, its allows for an awesome stretch

ahh I see, interesting about estrogen facts.

apparently that video is for power lifting

also never seen a bar like that, my gym doesnt have one :(

It works really well, you dont lift as much weight using it but the stretch you get is awesome!

Tell them to get one. I've done it at my old gym, their dumbbells only went up to 50kgs so asked them to get 60's and they did.

ahh I see, interesting about estrogen facts.

apparently that video is for power lifting

also never seen a bar like that, my gym doesnt have one :(

Doesn't matter if its for powerlifting its still relevant. You don't have to setup like that but if you watch the other para it shows you the path the bar should travel

Sorry I just assumed you knew about switch grip for your deads. The order is

Double overhand

Chalked double overhand

Switch grip

Chalked switch grip

Try and maintain double overhand as long as possible as that will increase your grip quicker. I can only deadlift 130 double over hand, then up to 160 chalked double overhand, switch grip and chalked switch grip the rest of the way.

Don't bench on the smith machine mate, it will completely ruin your form. The bar can't travel on its natural path, so you wouldn't go anywhere near a PB.

Smith machines are in the same category as gloves in my book.

Ok ill try and maintain the double overhand grip for longer..

As for the smith machine.. I gave it a crack. Including starting resistance of 20kg...

Warm up: 40kg x10, 60kg x10

1st set 75kg x10

2nd set 80kg x7 new pb

3rd set 80kg x6 was fairly wrecked

Should I have done more?

Then did db flys, decline etc...

So I did do a new pb, but... didnt get a good 'pump' as I normally feel when doing it normally. I understand what you mean about the arch I found myself kinda fighting the machine instead of it wanting me to go straight up and down.. The only thing is that I wasnt afraid of putting more weight on and it wasnt gonna fall on my face that gave me confidence.

Do you guys think that maybe doing a few sessions on the smith machine with the heavier weight to get some more strength and then replicating it on the bench with good form would be a good idea? Or f*ck the smith machine all together?

F*ck the smith machine.

Your stabilizer muscles won't grow on that machine and you won't e able to lift as much off the smith machine after it. Just stick to the bench mate. It's a long journey but its worth it. Make sure you're doing tricep extensions WTC to help you push through those tough bench press.

F*ck the smith machine.

Your stabilizer muscles won't grow on that machine and you won't e able to lift as much off the smith machine after it. Just stick to the bench mate. It's a long journey but its worth it. Make sure you're doing tricep extensions WTC to help you push through those tough bench press.