Smith Machine Bench Press
Muscle Groups: Chest
Smith Machine Bench Press focuses on Chest, with Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Smith Machine Bench Press with proper form and technique.
- 1
Lie back on the bench with your feet flat on the ground and your grip wider than shoulder-width on the bar.
- 2
Unrack the bar and lower it to your chest, keeping your elbows at about a 45-degree angle.
- 3
Push the bar back up until your arms are fully extended, ensuring it goes straight over your chest.
- 4
Repeat for the desired number of repetitions.
Tips for Success
These tips will help you perform Smith Machine Bench Press safely and effectively while maintaining proper form.
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Keep your feet flat on the ground to maintain stability during the lift.
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Avoid flaring your elbows too much as this can strain your shoulders.
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Always use a spotter or safety catches on the Smith machine to prevent injury.
Secondary Muscles
While Smith Machine Bench Press primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Smith Machine Bench Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Smith Machine Bench Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
