Smith Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Smith machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Smith Machine Bench Press
Visualised Target Muscle Groups
Front
Back
How to: Smith Bench Press
- Set the bar to a comfortable height and lie down on the bench.
- Grip the bar slightly wider than shoulder-width apart.
- Lift the bar off the rack and lower it slowly to your chest.
- Press the bar back up to the starting position in a controlled manner.
- Repeat for desired repetitions.
Common Mistakes
- Lowering the bar too quickly.
- Inadequate range of motion.
- Arching the back excessively.
Modifications
- Use lighter weights or perform an incline version for beginners.
- Use a spotter for safety.
Tips
- Keep your feet flat on the ground.
- Do not let the bar rest on your chest.
- Maintain a straight line from elbows to wrists.
Smith Bench Press Alternatives
Tags
chest
strength
pectoralis
upper body
smith machine
bench press
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