Are you looking for a new way to challenge your chest muscles? The Smith machine bench press is a popular variation of the classic bench press that can help you build strength and size in your chest and triceps. In this article, we will show you how to perform the Smith machine bench press correctly and safely.
What Is A Smith Machine?
The Smith machine is a piece of equipment that looks like a squat rack but has a vertical bar that moves up and down in a fixed path. The barbell is attached to the vertical bar, which allows you to lift weights without having to stabilize the barbell. This makes it easier to focus on the targeted muscles and lift heavier weights.
How To Set Up The Smith Machine For Bench Press
Before starting your bench press, you need to set up the Smith machine correctly. Here's how to do it:
- Adjust the height of the bar so that it is slightly above your chest level when you are lying on the bench.
- Attach the weight plates to the barbell.
- Lie down on the bench and position yourself under the barbell.
- Grab the barbell with a shoulder-width grip.
- Lift the barbell off the rack and hold it above your chest with your arms extended.
How To Do The Smith Machine Bench Press
Now that you have set up the Smith machine, it's time to perform the bench press. Here are the steps:
- Lower the barbell towards your chest in a controlled manner while keeping your elbows close to your body.
- Pause when the barbell touches your chest.
- Push the barbell back up to the starting position while exhaling.
- Repeat for the desired number of repetitions.
- Lower the barbell back onto the rack when you are done.
Tips For Performing The Smith Machine Bench Press
Here are some tips to help you get the most out of your Smith machine bench press:
- Keep your shoulder blades retracted and your back tight throughout the movement.
- Lower the barbell under control to avoid bouncing off your chest.
- Use a weight that allows you to perform the exercise with proper form.
- Use a spotter if you are lifting heavy weights.
- Maintain a neutral wrist position throughout the movement.
- Breathe in before lowering the barbell and breathe out when pushing it up.
Benefits Of The Smith Machine Bench Press
The Smith machine bench press has several benefits, including:
- Allows you to lift heavier weights without the need for a spotter.
- Reduces the risk of injury by providing a fixed bar path.
- Targets the chest, triceps, and shoulders effectively.
- Offers a different variation of the classic bench press.
Conclusion
The Smith machine bench press is a great exercise to add to your chest workout routine. It provides a different challenge than the classic bench press and allows you to lift heavier weights safely. Remember to set up the Smith machine correctly, perform the exercise with proper form, and use a weight that suits your fitness level. Keep these tips in mind, and you'll be on your way to a stronger and bigger chest.