L
Salihaku
EXERCISE
Smith Machine Bench Press
An effective exercise for strengthening the chest, shoulders, and triceps. The counterbalanced machine allows for a smooth movement and focus on muscle contraction.
Level:Intermediate
Type:Machine-based
Technique
How to perform
1
Position a bench in the center of the Smith machine. Lie down so the bar is directly above the middle of your chest.
2
Set the safety catches so the bar won't touch your chest in the bottom position if you fail a rep.
3
Grip the bar slightly wider than shoulder-width. Unrack the bar and lower it towards your chest in a controlled manner.
4
Lower the bar until it is a few centimeters (an inch) from your chest. Your elbows should be at a 45-75 degree angle to your body.
5
Explosively press the bar back up to the starting position, focusing on activating your chest muscles. Do not lock your elbows at the top.
6
Complete the desired number of reps and twist the bar to safely re-rack it.
