Smith Machine Bench Press

How to: Smith Machine Bench Press

Primary Muscles Used:Chest, Arms

Secondary Muscles Used:Anterior Deltoid

Equipment:Smith Machine, Bench

Trainer:Chontel Duncan

1. Set the height of the Smith machine bar to approximately belly button height. Place a bench in the centre of the Smith machine, underneath the bar. Lie down on the bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. You should be positioned on the bench so that the bar is above the centre of your chest. Place both hands on the bar in an overhand grip (palms facing away from your body) wider than your shoulders, ensuring that the bar is directly above your chest. If it is not, move the bench accordingly until it is in the correct position. Press the bar away from your chest and release it from its locked position. This is your starting position.
2. Inhale. Bend your elbows to bring the bar towards your chest until your arms form two 90-degree angles, like an inverted push-up.
3. Exhale. Extend your elbows and push the bar away from your chest to return to the starting position. Repeat for the specified number of repetitions before returning the bar to its locked position.