Smith Press and rear obliques question

[donnnnay]

Lately (last 4 months), when I do flat / incline / decline bench i've been using the smith press. I don't work out with anyone so therefore I dont have anyone spotting me, for this reason i use the smith press in case something happens, you know? My question is: should i decrease weight a little and move to the free weight bench press? I'm not seeing the hard work i put in showing in my chest... also, should i do dumbbell flat press instead sometimes or stick with barbell?

Second question on exercises: I've been working a lot, and my stomach / chest are starting to flatten out (in a good way), but i'm having trouble with my, i guess call them "rear obliques". I can see like a big spot of fat building up right there and i dont know what i should do about it... suggestions? Or do you need me to explain the spot a little more? Cuz its bugging me, its like the spot that is holding me back from having better obliques.

In summary: blahhhhhhhhhhhhh im becoming unmotivated. help me please

[Doug]

Originally Posted by donnnnay

Lately (last 4 months), when I do flat / incline / decline bench i've been using the smith press. I don't work out with anyone so therefore I dont have anyone spotting me, for this reason i use the smith press in case something happens, you know? My question is: should i decrease weight a little and move to the free weight bench press? I'm not seeing the hard work i put in showing in my chest... also, should i do dumbbell flat press instead sometimes or stick with barbell?

If you are using the smith for your incline work then you should also use dumbells for flat work, always include some dumbell work into your routine. If your not noticing any difference with your chest workout on the smith then its time to change....Post up your chest routine and we can have a look at it..

Originally Posted by donnnnay

Second question on exercises: I've been working a lot, and my stomach / chest are starting to flatten out (in a good way), but i'm having trouble with my, i guess call them "rear obliques". I can see like a big spot of fat building up right there and i dont know what i should do about it... suggestions? Or do you need me to explain the spot a little more? Cuz its bugging me, its like the spot that is holding me back from having better obliques.

If you have fat covering the obliques then its obviously your diet that is lacking.....

[donnnnay]

Originally Posted by Doug

If you are using the smith for your incline work then you should also use dumbells for flat work, always include some dumbell work into your routine. If your not noticing any difference with your chest workout on the smith then its time to change....Post up your chest routine and we can have a look at it..

First day chest on smith bench (+ = superset):
Flat bench: 5 sets (12,10,8,6,12+)
Incline bench: 5 sets (12,10,8,6,12)

Next upperbody day:
Decline bench: 5 sets (12,10,8,6,12+)
Incline dumbbell flys: 5 sets (12,10,8,6,12)

Originally Posted by Doug

If you have fat covering the obliques then its obviously your diet that is lacking.....

part of the reason i just entered the august competition!!! *fingers crossed*

[Doug]

Originally Posted by donnnnay

First day chest on smith bench (+ = superset):
Flat bench: 5 sets (12,10,8,6,12+)
Incline bench: 5 sets (12,10,8,6,12)

Next upperbody day:
Decline bench: 5 sets (12,10,8,6,12+)
Incline dumbbell flys: 5 sets (12,10,8,6,12)



part of the reason i just entered the august competition!!! *fingers crossed*

You should do 4 exercises every chest day, Incline and flat presses, (dumbell or barbell) fly's for outer and pec dec for inner,

[donnnnay]

i'm working your cutting program, so do you want me to do 4 exercises (5 sets each exercise) with every muscle group?? or just chest?

[Doug]

Originally Posted by donnnnay

i'm working your cutting program, so do you want me to do 4 exercises (5 sets each exercise) with every muscle group?? or just chest?

No, if your on the cutting routine then stick with it, The exercises I gave before was for muscle growth, if your cutting then you shouldnt be concerned with muscle growth, the other problem then is with your cardio and also diet if your not seeing results.....

[donnnnay]

i do the 30 min super toning cardio... problem is with my diet, its gotta be. but i dont know how to fix it. i dont even have a schedule anymore... blahhh. and what i meant is that i'm not seenig the shape / tone of my chest. thanks for the advice

[Doug]

Originally Posted by donnnnay

i do the 30 min super toning cardio... problem is with my diet, its gotta be. but i dont know how to fix it. i dont even have a schedule anymore... blahhh. and what i meant is that i'm not seenig the shape / tone of my chest. thanks for the advice

Have a look at This Post for advice on how to set your diet out, use the links for the calculator and also sorting the eating plan....you want results you have to do a bit of work to achieve it....

[mk636]

Lose the Smith machine unless you are going heavy. It's not a natural movement and does not incorporate any stabilizer muscles.

[tadolfi]

Originally Posted by mk636

Lose the Smith machine unless you are going heavy. It's not a natural movement and does not incorporate any stabilizer muscles.

I disagree - it is quite natural to push your arms out in front of your chest for lifting. The Smith may cause some undo stress on the wrists as it locks you in to a particular path of movement, but I wouldn't go so far as to say it does not incorporate stabilizers - your shoulders are still moving and your core is still under some stress in the press.