Smith Machine Bench Press

Instructions

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.
Lie down on a bench so that the middle of your chest is at the level of the bar.
Your feet should be planted firmly on the floor for support. Hold the barbell with your arms wider than shoulder-width apart.
Release the bar and slowly lower the weight until the bar is about an inch from your chest.
Pause and then slowly raise the bar as high as you can without locking your elbows.
Repeat this movement the desired number of times.

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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Author

Owen Jones

Owen

Updated: 17 Sep 2024

Smith Machine Bench Press