LiftSets / Exercises / Smith Machine Bench Press

Smith Machine Bench Press

Works the chest. Helped by the shoulders, triceps.

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

chestshoulderstriceps

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kit	machine
Level	beginner

Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, lock the bar back in the rack.

Log smith machine bench press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store