“The Smith machine seems to be a safer way of performing the incline press than the regular way. But is this really so?”
If the incline press with free weights is done properly—with correct technique—then that form of the exercise is safer than the Smith machine version. But if you use incorrect technique in the free-weights form, that style would be harmful sooner or later.
But with the Smith machine version, you must have the apparatus set up properly, and be able to disengage the bar safely at the end of each set.
Acute injuries can occur even with a Smith machine, if it’s not used properly. But injuries are usually more likely to accumulate gradually over time, to yield chronic problems. This is because the Smith machine imposes a rigid bar pathway that isn’t as joint-friendly as a properly performed free-weights incline press.
The same problem applies to most other common uses of the Smith machine—especially squats, bench presses and overhead presses. And that’s why I don’t recommend the Smith machine for anything other than as a chin-up apparatus, or for calf raises, and perhaps shrugs. Free weights, properly used, are much better.
If you don’t want to use free weights for the incline press, I’d much rather you used the Hammer Strength machine version, or that of a comparable brand, than the Smith machine alternative.
But even with a good machine for the incline press, you must use the precise grip spacing, elbow position and seat height that are right for you, and the proper technique for the motion itself.
“Is it essential for bodybuilders to stretch?”
Not essential, but a darn good idea. Here’s why:
A sufficiently supple body is required to permit the correct performance of some of the key exercises—especially squats and deadlifts—but suppleness is also important for other reasons.
Without a supple body, movements in general become restricted, there’s reduced resilience or give in the body to withstand sudden movements safely, and dynamic balance is impaired. Furthermore, posture is negatively affected, the loose connective tissue of the body loses its lubricating properties, and aging is accelerated.
Loose connective tissue fills the spaces between muscle and nervous tissue, and between bone and cartilage, tendons and ligaments, and joints and joint capsules.
Insufficiently flexible muscles are also involved in physical problems such as chronic pain or discomfort in the knees and the lower back.
As a result of stretching, the connective tissue in and around the muscle is expanded, including the connective tissue that surrounds the bundles of muscle fibers, and the wrappings of individual fibers. Nerves also respond positively to stretching.
Stretching elongates muscles, not tendons or ligaments. Tendons and ligaments are almost inelastic. Muscles need to be lengthened only a little in order to produce significant improvement in a joint’s range of motion.
After a few months of regular stretching you may increase your flexibility substantially. Thereafter you’ll need to keep stretching in order to maintain your improved flexibility.
The improved flexibility will help you to continue with bodybuilding for as long as you want to. A supple body is required for bodybuilding longevity.
But it’s imperative that you stretch safely and effectively.
Please see Chapter 2 of BUILD MUSCLE, LOSE FAT, LOOK GREAT.