-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Smith Machine Bench Press
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.
Flat Barbell Bench Press, Get My Free Fitness App
Decline Barbell Bench Press, Chest Press, Get My Free Fitness App
Close Grip Barbell Bench Press, Narrow Grip Chest Press, Get My Free Fitness App
Incline Barbell Bench Press
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
