Smith Machine Bench Press
Overall chestAbout
It's the best chest workout using a Smith machine. You can workout much safer than free weight training!
How to Smith Machine Bench Press
Starting Position
1. Lie on the bench and fix your feet to the floor.
2. Pull your shoulders back and fix them so that your shoulders are positioned behind your chest.
3. Keep your lower back in a natural arch.
4. Grab the barbell with both hands slightly wider than shoulder-width.
5. While keeping your lower back and shoulders fixed, lift the barbell to position it above your chest.
Proper Form
1. Slowly lower the barbell until it touches just below your chest.
2. At this time, your forearms should be perpendicular to the ground.
3. Slowly lift the barbell back up to return to the starting position.
Breathing Technique
Inhale when you bend your arms, and exhale when you push your arms.
Precautions
1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
3. Please be careful not to let your hips come off the bench.
From the Community
Smith Machine Bench Press Community
Join the Community →
Smith Machine Bench Press Alternatives
Smith Machine Bench Press vs
Get Personalized Plans
and More detailed guidance with Planfit
