Smith Bench Press

Muscles worked

Setup

1. Position a flat bench in the center of the Smith machine so the bar aligns with your mid-chest when lying down.
2. Lie flat on the bench with your feet firmly planted on the floor and your shoulder blades retracted and pinned against the bench.
3. Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Rotate the bar to unhook it from the safety pegs and fully extend your arms to the starting position.

How to do it

1. Lower the bar slowly toward your mid-chest while inhaling, keeping your elbows tucked at a 45 to 70-degree angle from your torso.
2. Touch the bar lightly to your chest without bouncing, maintaining constant tension in your pectorals.
3. Press the bar back up to the starting position while exhaling, focusing on driving through the base of your palms.
4. Maintain a controlled 2-second lowering phase and a powerful 1-second upward phase.

Form checklist

• Keep your shoulder blades squeezed together and your chest puffed out throughout the movement.
• Ensure your wrists remain neutral and stacked directly over your elbows.
• Keep your feet flat on the ground to provide a stable foundation and prevent your hips from lifting.
• Avoid locking out your elbows completely at the top to maintain tension on the target muscles.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to bring your biceps together as you press the bar up.
• Since the bar path is fixed, ensure the bench is perfectly centered to avoid asymmetrical loading on your joints.

Make it harder

• Incorporate a 2-3 second pause at the bottom of the rep to eliminate momentum and increase pectoral recruitment.
• Use a 4-second eccentric (lowering) phase to maximize time under tension and muscle fiber breakdown.

Frequently asked

What muscles does the smith bench press work?

The smith bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the smith bench press?

The smith bench press uses smith machine.

Is the smith bench press good for beginners?

The smith bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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