Bench Press (Smith Machine)
A chest exercise performed on a Smith machine, providing a guided movement path for the barbell. It's excellent for building chest strength and muscle mass.
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Bench Press (Smith Machine)
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Step-by-Step Instructions
1. Setup and Grip
Lie on the bench with your feet flat on the floor. Grip the barbell slightly wider than shoulder-width apart, ensuring a firm grip.
- Adjust the safety bars to a suitable height
- Keep your back flat against the bench
2. Unrack the Bar
Unrack the barbell and position it above your chest, maintaining a stable and controlled posture.
- Use a controlled movement to unrack the bar
- Avoid jerking the weight
3. Lowering the Bar
Slowly lower the barbell towards your chest, keeping your elbows slightly tucked in. Your back should remain flat against the bench throughout this movement.
- Inhale during the lowering phase
- Avoid letting the barbell bounce off your chest
4. Pushing the Bar
Push the barbell back up to the starting position, fully extending your arms but avoiding locking your elbows at the top.
- Exhale during the pushing phase
- Maintain controlled movement throughout
5. Racking the Bar
Once the barbell is back to the starting position, slowly return it to the rack.
- Use a controlled movement to rack the bar
- Avoid jerking the weight
Form Tips
✓Maintain a stable back
Keep your lower back flat against the bench to prevent injury. Avoid arching your back excessively.
✓Controlled movement
Avoid bouncing the weight, ensuring a slow and controlled movement throughout the entire range of motion.
✓Proper Grip
Use a grip slightly wider than shoulder width. Too narrow or too wide can strain your wrists and shoulders.
Common Mistakes
Arching the lower back
Focus on keeping your lower back flat against the bench by engaging your core muscles.
Bouncing the bar off the chest
Lower the bar slowly and with control, ensuring a full range of motion without using momentum.
Using too much weight
Start with a lighter weight to focus on proper form. Gradually increase the weight as you get stronger.
Not fully extending arms at the top
Fully extend your arms at the top of the movement to maximize muscle activation.
Incorrect Grip Width
Experiment to find a grip width that is comfortable and allows for a full range of motion without discomfort.
Alternative Exercises
- Close Grip Bench Press
- Wide Grip Bench Press
- Incline Bench Press (Smith Machine)
- Decline Bench Press (Smith Machine)
- Paused Bench Press
Complementary Exercises
- Barbell Rows
- Pull-ups
- Overhead Press
- Dumbbell Rows
- Lat Pulldowns
