New and keen

[ash19500]

Hope you can help me with this.

I've been playing various sports all my life and weight training for the last two or three years.I've done two comps in the M4 class and my best bench was in this years Scottish BDFPA with 122.5.

My training is done at the local sports facility and there is just a smiths machine although I manage to use free weights once a month or so at another gym.My question is that I can only do 120 on the smiths machine and can do more than this with a free bar - is this normal ?

[Lloyd]

With a free bar I find that you hit a 'groove' so the bar passes through the strongest point at all times whereas the smith machine takes the bar through a set line therefore not through the strongest points at all times.

However, a free bar will require more stabilizing muscles whereas you can concentrate on just pushing the bar in the smith machine.

I hate the smith machine for everything except shoulder and even then usually use a free bar.

But to answer your question - yes.

[MattGriff]

I hate the smith machine for everything

I agree!

[neoteny]

I hate smith full stop

[ash19500]

It's the smiths or nothing so I have to use it most of the time.

Another question.I've read the thread about grip width and that seems clear enough so does that mean that my elbows will be in the correct position if my grip is right or should I try and keep the elbows in a bit ?

[VINNY]

The most anatomical advantage is gained when the wrist,elbow and shoulder joints are all in line directly under the bar. i.e elbows out. But as with most things in powerlifting views vary and good lifters achieve great results with elbows in or out wide and narrow grips! This will probobly create a whole chain of blogs swearing by one way or another...:icon_pee:.Wearing a shirt will effect your grip/style as well, as the model of the shirt - they all have differing power bands.
I suggest you experiment and find what works best for you.

[Jabba]

Welcome to the site Ash. From your form when you bench, i'm amazed you usually bench on a Smith. It doesn't show. I was the fat guy doing the table at your 1st Bradford comp.

[ash19500]

Nice of you to say so Jabba and very encouraging thanks.

Now other naive questions.How much extra does a suit give on the bench and what's the philosophy behind the suits anyway if they add the same to each lifters unequipped lift ? If there's a difference in lifts due to suits doesn't that mean that cost/technology is a factor so the playing field isn't level ?

[cuntos]

A bench shirt (don't call it a suit - lol) can give almost any amount of extra poundage. You have to learn how to use it and train to be stronger in the parts of the lift where it doesn't help. They certainly don't add the same to each lifter. Some people who have dodgy shoulders can only bench wearing a shirt, but 99% of people wear them cos they help you to lift more and if everyone else is doing it, then you need to as well. Expect it to take several months before you're getting much out of the shirt, then you won't be disappointed when it doesn't happen overnight.

Some people only get 10k out of a shirt, some get more than 100k. If you can increase your raw bench by 40k then you're doing pretty well.

[ash19500]

I accept the numpty of the week award for not knowing the difference between a shirt and a suit.

[cuntos]

That wasn't the important bit of my post though! The important bit is that it's a bit like asking "how long's a piece of string" BUT... if you get some help training (e.g. meet up with some of the good lifters from here), I reckon you should be looking for about 40k on top of your raw bench before too long.

[ash19500]

Will try and find some help but I'm from Perth so not many p.lifters around here.I accept that a shirt will allow a dodgy shoulder to lift and there's an equipped category to cater for that but wouldn't it be more efficient for someone who doesn't need a shirt to concentrate on raw lifting and improve that instead of spreading their training time ?

[curt]

btw..if you want to get results from a shirt or even 100% out of your training for pling then MOVE gyms!

I never use the smith machine, I mainly use the power rack, bench press, and pull up bars.