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Smith Machine Bench Press
Home >>  Exercises >> Chest >> Smith Machine Bench Press
Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders. Triceps
Equipment: Machine
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push


9.0
Excellent
Smith Machine Bench Press - Images
START
FINISH
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.

Same as the Barbell Bench Press but with a Smith Machine.
















Smith Machine Bench Press - Guide
Alternative Exercises For Smith Machine Bench Press
9.0
Dumbbell Bench Press
Main Muscle: Chest
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
>
Muscle Targeted: Chest
Barbell Bench Press
Muscle Targeted: Chest
Pushups
D e d i c a t i o n      - M o t i v a t i o n       - T r a n s f o r m a t i o n


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