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QUESTION:
Dear Charles,
I always (or usually, anyway)
train alone in my home. For chest, I always bench inside my
Smith Machine for safety because I don't have a spotter. I'm
well aware that top bodybuilders don't get big using machines,
so could you recommend any changes that could increase the
effectiveness of my pec workouts while keeping them safe?
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ANSWER:
Before I answer your question, I have
to first say that the Smith machine isn't
completely foolproof! It IS possible to get stuck in
one, because you can't always hook the bar onto the pins. If this
happens, you're REALLY stuck! I strongly recommend using
a spotter any time you use this device.
Getting back to your question:
I happen to train my clients (and
often, myself) myself in private settings. This being the case,
I am often in the same boat as you. Although implementing a training
partner is superior for safety and motivation, I realize it is not
always a reality, so I do have a few suggestions.
First of all, I would not necessarily
look at machine exercises as inferior.
As a matter of fact, machines often
allow you to reach a higher level of exhaustion without fearing
for your personal safety. In my mind, machines
are only inferior when you use them exclusively.
Relying only on machines is likely
to minimize results because prime mover (the muscles primarily targeted)
development is limited by your body's ability to stabilize yourself
during the exercise (this is why you can always bench more with
your feet on the floor than on the bench).
Luckily, you don't have to be an unstable
person to incorporate unstable movements into your pec workout!
Dumbbells are an excellent way to accomplish this. Try
exhausting the stabilizers with a dumbbell bench press or flye as
your first exercise.
Having a greater tolerance to the
unstable nature of this exercise, your prime movers (the pectorals
in this case) will not exhaust as quickly as the muscles stabilizing
your body during the exercise; therefore, when you cannot continue
pressing the dumbbells due to the fatigued stabilizers, you will
be able to maintain the same intensity for more sets, picking up
with the Smith machine bench press where you left off with your
dumbbell bench press.
At this point, your Smith machine
becomes a great tool for optimal exhaustion.
Most home multi-gym gym devices have
an attachment for dips. Dips are probably
the most effective pec exercise that can be performed without the
aid of a spotter (if you have any known shoulder problems,
I'd talk with a competent orthopedist who understands strength training
first, however).
Start the exercise from a sturdy block
or support set high enough to easily return your feet to. Should
you misjudge your ability to complete a set, you can maneuver your
feet to the block and remove the tension on the pecs (and more importantly,
shoulders). For more advanced trainees, the dip can create a safe
environment for eccentric training.
To perform an eccentric dip, you
must again place a block below your feet, starting with the arms
extended and lower yourself in a controlled fashion. As you descend
to the end of your normal range of motion, place your feet on the
block, assist yourself to the starting position, remove the tension
on your feet, and continue until the set is complete.
Particular attention must be paid
to safety and control during the flexion of the elbow during dips.
Note: it is preferable to position the block so that the feet are
always above the block when not assisting in the movement.
Finally, I must point out that the
bench press can be safely performed alone through the use of safety
spotters, a device which can be set to catch a bar just past your
normal range of motion, allowing you just enough room to remove
yourself from a failed attempt. Using a power rack with safety pins
can also be used for the same purpose.
Either
way, NEVER bench without a spotter!!! EVER!
And one last point while we're talking
about safety— even though it feels better to have your thumbs
on the same side of the bar as the rest of your fingers, never do
so. One slip is all it takes, and the consequences are disastrous.
It'll only take a handful of workouts to get used to the new grip,
and who knows— you might be eligible for lower life insurance
premiums!
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