Smith Machine Bench Press
Differentiation: Mechanics
This variation of a Chest Press is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a Barbell Bench Press using a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction of your pectorals.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at the lowest possible position for the movement.
3) Position the Smith Bar and swivel hooks at the correct height.
4) Position the flat bench in the middle of the Smith Machine - so that your chest is directly under the smith machine bar.
5) Load plates onto the Smith Bar.
6) Lie on your back lengthwise on the bench, so the bar is directly over your chest.
7) Place your feet flat on the floor and wide apart.
8) Grasp the bar with your hands wide apart - with your palms facing forward.
9) Push the bar up slightly...
10) Swivel the bar to release the bar's hooks off the Smith Machine's pegs.
11) Exhale {as you} lift the bar straight upward, fully extending your arms.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you lower the bar, using a slow and controlled movement
3) ...until the bar is slightly above your chest.
4) Pause for a count of one second.
5) Exhale as you again lift the bar straight up as far as you can, using your chest muscles.
6) Repeat reps for a full set.
7) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
The Smith Machine Bar should be in line with the very top of your chest.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Be sure to constantly squeeze your pecs, as the Smith Machine allows for more focus on contracting the muscle and less worry about technique.
Keep your elbows flared outward.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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