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STRENGTH

How to Do

How to Do Smith Machine Bench Press

The smith machine bench press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the smith machine bench press.

Beginning

Beginning Smith Machine Bench Press

Underneath the smith machine, place a flat bench. Place the barbell at a height where you can reach it while lying down, with your arms nearly fully extended. Once you've decided on the weight you'll need, lie down on the flat bench. Unlock the bar from the rack with a pronated grip that is wider than shoulder width and hold it straight over you with your arms locked. This is where you'll begin your journey.

Movement

Smith Machine Bench Press Movement

1. Come down slowly as you inhale, until you feel the bar on your center chest.

2. Return the bar to the beginning position after a second pause by breathing out and pushing the bar with your chest muscles. Lock your arms in a tight position, hold for a second, and then slowly lower yourself. Tip: Going down should take at least twice as long as going up.

3. Rep the movement for the number of repetitions specified.

4. Replace the bar in the rack after you're finished.

Benefits

Smith Machine Bench Press Benefits

The smith machine bench press is a secure and safe approach to improve your lifting talents. Bench presses are an excellent exercise since they engage your triceps, shoulders, and chest. Some people believe it's the most effective compound movement for a complete upper-body workout.

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