The Smith bench press is a weightlifting exercise that primarily targets the chest, shoulders, and triceps muscles. It is performed using a Smith machine, which is a piece of gym equipment that consists of a barbell attached to a sliding vertical track.
How to perform
Instructions for performing the Smith bench press:1. Begin by adjusting the height of the bar on the Smith machine so that it hovers just above your chest when you are lying flat on the bench.
2. Lie down on the flat bench with your feet planted firmly on the ground and your back flat against the bench.
3. Grip the barbell with a shoulder-width grip, making sure your wrists are straight and aligned with your forearms.
4. Unrack the barbell and extend your arms fully to hold the weight above your chest.
5. Slowly lower the barbell towards your chest while keeping your elbows at a 45-degree angle to your body.
6. Once the barbell lightly touches your chest, pause for a moment, then press the weight back up to starting position by fully extending your arms.
7. Repeat for the desired number of repetitions.
8. When finished, re-rack the barbell and carefully sit up on the bench.
Note: Make sure to keep your back flat against the bench throughout the movement and maintain proper form to prevent straining your muscles. Start with a lighter weight to warm up and gradually increase the weight as you become more comfortable with the exercise.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.