Smith Machine Bench Press
How to Do:
- Setup
Position a flat bench under the Smith Machine. Adjust the bar height so you can comfortably unrack it with your arms extended. Lie on the bench with your feet flat on the floor and grip the bar slightly wider than shoulder-width, palms facing forward.
- Starting Position
Unrack the bar by pushing it upward and rotating your wrists to disengage the safety hooks. Hold the bar directly above your chest with your arms extended.
- Lower the Bar
Slowly bend your elbows to lower the bar toward your chest. Keep your elbows slightly flared and control the descent to avoid bouncing the bar off your chest.
- Press Up
Push the bar back up to the starting position by extending your arms. Focus on engaging your chest muscles and maintaining control throughout the lift.
- Repetitions and Sets
Perform the desired number of repetitions, ensuring proper form with each lift.
Benefits:
The Smith Machine Bench Press provides a controlled environment for targeting the chest, shoulders, and triceps. It reduces the need for stabilising muscles, making it a safer option for beginners or those lifting heavier weights. The fixed bar path ensures consistent form and reduces the risk of injury.
