The Smith machine is a fixed barbell apparatus that allows you to perform a range of exercises while remaining in a fixed position. It’s often used by experienced gym-goers and athletes to prevent injury or to reinforce good form. The Smith machine is a fixed barbell apparatus that allows you to perform a range of exercises while remaining in a fixed position. It’s often used by experienced gym-goers and athletes to prevent injury or to reinforce good form.
The Smith machine bench press is one of the most effective upper-body exercises you can do with a barbell. It’s a staple of the training plan for many elite athletes, including the likes of US swimmer Michael Phelps, who used benching to enhance his butterfly stroke and build his incredible upper body strength.
Here, we explain how to do the Smith machine bench press to ensure you get the most out of this compound exercise.
How To Do The Smith Machine Bench Press
The Smith machine bench press is an ideal introduction to barbell training for beginners, as you don’t have to worry about where the bar goes or making sure you’re positioned correctly. However, it’s a fantastic exercise for intermediates and advanced athletes, too — and one that can help you build strength and muscle size, while improving your explosive power.
Here’s how to do the Smith machine bench press:
- Start with positioning yourself on the bench, with your feet firmly on the ground.
- Grab the smith machine bar with both hands, unhook and lift it up so it’s above your chest.
- With your arms straight, slowly lower the bar to your chest.
- Squeeze your shoulder blades together and lower the bar to the top of your chest.
- Press the bar up until your arms are straight again.
The Smith machine allow you to move the bar closer or further away from you, allowing you to vary the amount of weight you’re lifting.
Smith machine benches are often used for beginner barbell exercises as they offer a number of benefits. They allow you to safely and easily perform barbell exercises without the risk of dropping the barbell on yourself. They also allow you to perform squats and other barbell exercises without any obstacles in the way.
Smith machine benches are highly effective for beginners as they allow you to build strength in your shoulders, chest, back and arms. They also allow you to develop good technique for later barbell exercises, when you’re lifting heavier weights.
Smith Machine Bench Press Muscles Worked
The Smith machine bench press is a compound exercise that works the chest, shoulders, arms, back and core.
The most important muscles worked in the Smith machine bench press are the pectorals. The pectorals are a large muscle group that makes up the majority of your chest. The pectorals are responsible for flexing the shoulders and are worked during the concentric phase of the Smith machine bench press.
The secondary muscles worked during the Smith machine bench press are the triceps. The triceps are located at the back of your upper arms and are responsible for extending the elbows. The triceps are worked during the extension phase of the Smith machine bench press.
The Smith machine bench press also works the deltoids, the muscles located on the shoulders, the abdominals and the erector spinae.
The Smith machine bench press is an effective exercise for building strength and size in your arms, shoulders and chest. It’s a great exercise to use as part of a warm-up or as part of a strength-building workout.
Smith Machine Bench Press Benefits
The Smith machine bench press is a great exercise for building size and strength. It’s an ideal exercise to use as part of a warm-up routine, or as part of a strength workout.
The Smith machine bench press benefits include:
- Strengthens the large muscles in your chest
- Strengthens your shoulders and triceps
- Helps you develop a strong core
- Improves your posture and balance
- Makes your arms look bigger
- Is easy to learn
The Smith machine bench press is a safe exercise to do, and it’s the best way to learn how to bench press safely. Once you’ve mastered the basics, you can progress to a free-weight bench press using a barbell. The Smith machine provides stability, allowing you to safely perform the exercise, and it’s an excellent way to learn how to bench press safely.
When you exercise using a machine, you don’t need to move the barbell as much, which means you’re less likely to injure yourself or your shoulders. Having a machine in front of you allows you to focus on the exercise, rather than the barbell. You can keep your body in the correct position, while the machine cushions your body and protects your shoulders.
How To Bench Press Safely
Before you begin to bench press, there are a few things you should consider. You should always ensure you have a spotter when bench pressing, and you should ensure you have everything you need before you begin.
Here are some tips to keep you safe while bench pressing:
- Start with a lighter weight than you’re used to, as this will allow you to focus on your form and increase your confidence.
- Ensure you have a comfortable bench and a wide enough space around the bench.
- Warm up your body before you begin to bench press.
- If you’re a beginner, ensure your spotter is close to you and is ready to catch the barbell if you fail.
- If you’re a more advanced lifter and you know your spotter won’t be able to catch the barbell, have a safety bench in place.
- Ensure the Smith machine has no loose parts or sharp edges.
- Ensure the barbell is secure and is unlikely to fall out of the Smith machine.
The Smith machine bench press is an effective exercise for building size and strength in your chest, shoulders, arms and core. It’s a fantastic exercise for experienced gym goers, but is also safe enough to use as a beginner exercise. The Smith machine bench press is a safe alternative to the free-weight bench press as it has a safety bar in place. The bar is designed to protect you, so you can focus on the exercise without having to worry about where the barbell goes.