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Smith Machine Bench Press

in Chest Exercise


Main Muscle Worked: Chest

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Smith Machine Bench Press - Exercise Guide

Step 1

Position a flat bench underneath a smith machine.

Step 2

Adjust the barbell at a height that you can reach when lying down on the bench and your arms are almost fully extended. Place weights according to your preference.

Step 3

Lie on your back on the flat bench.

Step 4

Reach and hold the handle with both hands using a pronated grip (palms facing away). Your hands should be wider than shoulder width away from each other.

Step 5

Unlock the barbell from the rack and hold it straight over your chest. Lock your arms. This is your starting position.

Step 6

Slowly lower the barbell until it almost touches the middle part of your chest. Inhale as you do this movement.

Step 7

Pause for a moment then slowly push the barbell up until you’re back to your starting position. Make sure that the time in lowering the barbell is twice longer than lifting it.

Step 8

Lock your arms and hold the contraction on your chest for a moment. Release and proceed with your next repetition.

Step 9

Once you are finished. Lock the bar back in the rack.


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