Smith Machine Bench Press
How to: Smith Machine Bench Press
Secondary Muscles Used:Anterior Deltoid
- 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.
- Inhale. Bend your elbows to bring the bar towards your chest until your arms form two 90-degree angles, like an inverted push-up.
- 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.
Alternative Exercises for Chest
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.