Smith Machine Bench Press

The smith machine bench press is a popular variation of the traditional bench press that uses a smith machine, which provides a guided barbell path and added stability. This exercise primarily targets the chest muscles but also engages the shoulders and triceps. It is generally considered a safer and more introductory form of the barbell bench press but it can be utilized by lifters of all levels. Here's how to perform a 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:

• Place a bench inside the Smith machine and position it so that the barbell is directly above your chest.
• Adjust the bench to your desired angle (flat, incline, or decline) depending on your workout goals.

1. Weight Selection:

• Choose an appropriate weight for the exercise. The Smith machine allows you to easily add or remove weight plates.

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 a grip slightly wider than shoulder-width apart. Your palms should be facing away from your body (pronated grip).

1. Starting Position:

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

1. Lower the Bar:

• Inhale as you lower the barbell down toward your chest. Keep your elbows at about a 45-degree angle to your body.
• Lower the barbell until it lightly touches your chest. Ensure control and a full range of motion.

1. Press the Bar:

• Exhale as you push the barbell upward, extending your arms to return to the starting position.
• Fully extend your arms without locking out your elbows.

1. Repetitions:

• Perform the desired number of repetitions with proper form.

1. Rerack the Bar:

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

Tips:

• Keep the barbell path aligned with your chest throughout the exercise.
• 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 Smith machine bench press is an effective exercise for developing chest strength, and it can be a valuable addition to your chest workout routine. The guided barbell path and added stability make it a great choice for those looking to safely and effectively target the chest muscles.