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When using the Smith Machine for bench press, what weight must I use to approximate the effort on the bench? Jerry S.

Jerry asks about the Smith Press and the bench press resistance comparison. And since he didn't confine me to 20 words or less, here's my unabridged answer.

Every Smith Press is designed and structured differently. The bar plus mechanics weigh about the same as an Olympic bar. Hard to accurately calculate cause the bar is, by virtue of the structure, somewhat suspended; so you guess. Some manufacturers feature a counter-balance to neutralize or diminish the resistance of the unloaded bar. Some, as in the case of CYBEX, utilize a bungee cord counter-resistance. I personally don't like these interferences, and quickly dismantled them. Some machines glide smoothly, some bind. Should any friction exist in the guide system, it is translated into less resistance coming down, more resistance going up ....an annoying drawback of the Smith Press.

Another thing - the guided movement provided by the machine alters the natural bench pressing arc, thereby hampering the recruited muscles full exertion. 100 pounds on the bench press seems like 150 on the Smith.

The advantages in the machine are in the control, the rigid limiting mechanics that protect injured rehabbing shoulders, chest or tri's. Neat gadget for partial pumping movements, isolation and improvised strictness. Great for front squats and split leg squats. Nice change of pace to get away from bench press domination.

Use free weights for big pounds, use the Smith Press for motion focus and muscle action.