Smith Machine Bench Press Video & Instructions
Smith Machine Bench Press video exercise guide. On this page you'll learn how to do a Smith Machine Bench Press using the correct technique. Below you'll find the Smith Machine Bench Press video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!
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Exercise Instructions:
Setup for the smith machine bench press by placing a flat bench in the smith machine, lower the bar, and adding the weight you want to use. Lay back on the bench so that your middle chest is level with the bar. You feet should be firmly planted on the floor for support. Grasp the bar with hands at wider than shoulder width. Unload the weight. Slowly lower the weight down until the bar is about one inch off your chest. Pause, then slowly raise the bar up as far as possible without locking your elbows. Repeat for desired reps.
Tips:
Keep the rep timing slow and control the weight throughout the set. Do not "bounce" the bar off your chest. Don't lock your elbows out at the top of the movement. And finally, use a wider than shoulder width grip so that the emphasis is placed on your chest and not front shoulder muscles. For more benching tips see the main bench press page.
EXERCISE PROFILE
Excercise Pictures
