Equipmentsmith machine
Difficultybeginner
pectoralschest
Smith Bench Press
The smith bench press is a chest exercise performed on a smith machine, which provides a guided bar path for pressing movements. It primarily targets the pectorals, with secondary emphasis on the triceps and shoulders. The smith machine offers additional stability compared to a free-weight bench press, making it accessible for those with less experience or those seeking a safer alternative to heavy pressing.
Step-by-Step Form & Technique
- 1.Adjust the height of the smith machine bar to chest level.
- 2.Lie flat on the bench with your feet firmly planted on the ground.
- 3.Grip the bar with an overhand grip slightly wider than shoulder-width apart.
- 4.Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
- 5.Pause for a moment when the bar touches your chest.
- 6.Push the bar back up to the starting position, fully extending your arms.
- 7.Repeat for the desired number of repetitions.
Secondary Muscles
tricepsshoulders
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