Single Arm Smith Machine Bench Press

The single-arm smith machine bench press is a variation of the traditional bench press that targets one side of your chest and helps improve muscular balance. It is performed using a smith machine, which provides a guided barbell path for added stability. Here's how to perform a single-arm Smith machine bench press:

Equipment Needed:

1. Smith machine
2. Bench
3. Barbell with appropriate weight plates
4. Collars (optional, to secure the weights on the barbell)

Step-by-Step Instructions:

1. Setup:

• Set up a bench inside the Smith machine and position it so that the barbell is directly above your chest.
• Adjust the bench to a flat position.

1. Weight Selection:

• Choose an appropriate weight for the exercise. Keep in mind that using a single arm may require less weight than your standard bench press.

1. Bench Placement:

• Lie down on the bench with your upper back, shoulders, and head in contact with the bench.
• Position your feet flat on the floor on either side of the bench for stability.

1. Barbell Placement:

• The Smith machine barbell should be at the desired height for your chest. Ensure it's within your reach while maintaining a safe and stable position.

1. Grip the Bar:

• Reach up and grasp the barbell with one hand. Your palm should be facing away from your body (pronated grip).

1. Starting Position:

• Begin with your arm fully extended, holding the barbell directly above your chest.

1. Press the Bar:

• Exhale as you push the barbell upward using one arm. Keep your elbow slightly bent.
• Fully extend your arm without locking out your elbow.

1. Lower the Bar:

• Inhale as you lower the barbell back down under control until it's just above your chest.
• Keep a slight bend in your elbow to maintain tension in your chest muscles.

1. Repetitions:

• Perform the desired number of repetitions with one arm before switching to the other.

1. Switch Arms:

• Carefully place the barbell back into the Smith machine rack.
• Switch to the other arm, and repeat the exercise for the desired number of repetitions.

1. Rerack the Bar:

• Once you've completed your set with both arms, carefully rerack the barbell on the Smith machine.

Tips:

• Ensure that the barbell path is directly above your chest for both arms.
• Maintain a tight core and a stable position on the bench.
• Use a spotter if you're lifting heavy weights to assist with unracking and reracking the barbell and ensure safety.
• Start with a weight that allows you to maintain proper form and gradually increase the weight as you progress.

The single-arm Smith machine bench press is a useful exercise for targeting one side of your chest, helping to correct muscular imbalances, and enhancing overall chest strength. It's an excellent addition to your chest workout routine.