Smith machine bench press

• The Smith machine bench press is an excellent choice for those looking to develop their chest and upper body strength and endurance.
• The barbell-style design allows for a full range of motion, while the added stability of the Smith machine helps to reduce the risk of injury.
• Easily adjust the rep range to suit your fitness goals, whether it's strength building or improving muscular endurance.
• Adds size and strength to the chest and triceps.
• Many lifters find they feel the movement more in their chest and less in their shoulders than the traditional bench press.
• The bar moves on a track making it easier to control.

1. Place a flat bench underneath the Smith machine.
2. Adjust the height of the barbell on the Smith machine so that it is at a level where you can reach it when lying down and your arms are almost fully extended.
3. Select the appropriate weight for your fitness level and goals.
4. Lie down on the flat bench and position yourself underneath the Smith machine barbell.
5. Using a pronated grip (palms facing away from you) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms fully extended. This is your starting position.
6. Breathe in and slowly lower the barbell until you feel it touch your middle chest.
7. Pause for a second, then exhale and push the barbell back to the starting position using your chest muscles. Lock your arms in the contracted position and hold for a second.
8. Slowly and controlled, lower the barbell back down to your chest.
9. Repeat the movement for the prescribed number of repetitions.
10. After completing the set, lock the barbell back in the rack.
11. If you are new to this exercise, it is recommended to have a spotter present. If no spotter is available, use a conservative amount of weight.

1. 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.
2. As you breathe in, come down slowly until you feel the bar on your middle chest.
3. 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.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, lock the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Here are some warm up tips for the Smith machine bench press:

1. Start with light weight: Begin your warm up by selecting a very

1. Always use a spotter when performing the Smith machine bench press, especially if you are new to this exercise.
2. Make sure to set up the barbell at a height that allows you to reach it comfortably when lying down with your arms almost fully extended.
3. Use a pronated grip that is wider than shoulder width to hold the barbell straight over you with your arms locked. This will be your starting position.
4. Lower the barbell slowly until you feel it on your middle chest, while breathing in.
5. Pause for a second at the bottom position, then push the barbell back to the starting position while breathing out and using your chest muscles.
6. Lock your arms in the contracted position for a second before starting to lower the barbell slowly again. Remember, it should take longer to lower the barbell than to push it up.
7. Repeat the movement for the prescribed number of repetitions.
8. After completing the set, lock the barbell back in the rack.
9. Start with a conservative amount of weight if you don’t have a spotter available. Gradually increase the weight as you become more comfortable and confident with the exercise.
10. Listen to your body and stop the exercise if you experience any pain or discomfort.

Remember, the Smith machine bench press is a great exercise for targeting the chest