Intermediate
Smith Machine Bench Press
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Smith Machine Bench Press is one of the most effective compound movements for upper body workouts that target the chest, triceps, and shoulders.
Exercise Instructions
-
Step 1
Set the Smith machine bench press by placing a flat bench on the Smith machine. Lower the bar and add the weight as per your desire. -
Step 2
Lie down on a bench so that the middle of your chest is at the level of the bar. -
Step 3
Your feet should be planted firmly on the floor for support. Hold the barbell with your arms wider than shoulder-width apart. -
Step 4
Release the bar and slowly lower the weight until the bar is about an inch from your chest. -
Step 5
Pause and then slowly raise the bar as high as you can without locking your elbows. -
Step 6
Repeat this movement the desired number of times.
Muscle Groups
Smith Machine Bench Press targets Delts, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Keep the reps slow and control the weight throughout the set.
- Don't pull the bar off your chest.
- Do not lock your elbows at the top of the movement.
- Use a grip wider than shoulder width so that the emphasis is on the chest and not on the front muscles of the shoulder.
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