بنش برس على السميث

Smith Machine Bench Press

In the Smith machine bench press the bar runs on a fixed track, so you can focus on pressing with your chest without balancing the bar. It works the chest, front delts and triceps. It suits beginners and people training alone, since you can rack the bar at any point.

Main muscle: Chest · Helping: Front delts, Triceps · Equipment: Smith machine

How to do it

1. Place the bench so the bar comes down to your mid-chest, not toward your neck
2. Grip the bar a little wider than your shoulders and plant your feet
3. Set your shoulders down and back before you unhook the bar
4. Lower the bar under control until it nearly touches your chest, elbows not flared straight out
5. Press up until your arms are straight, then rotate the bar to lock it on the hooks

Common mistakes

• Bench in the wrong spot so the bar lands on your neck or belly
• Flaring your elbows straight out to the sides
• Lifting your hips off the bench to push more weight

More tips

• Set the safety stops just above chest level before you start
• Breathe in as you lower and out as you press
• Test the bench position with an empty bar first to make sure the bar lands on your mid-chest

Sets and reps

3–4 sets × 6–10 reps with about 2 minutes rest; start with a light warm-up set. Add weight or reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Smith Machine Bench Press work?

Mainly the chest, with help from the front delts and triceps.

Is the Smith Machine Bench Press a compound or an isolation exercise?

Compound: it works several joints and muscles together. Do it early in your workout while you're fresh.

What do I need for the Smith Machine Bench Press?

A Smith machine. Set the hooks at a height that suits you before you start.

Is it good for beginners?

Yes. The machine guides the path, so it is easier to learn. Start light and focus on clean reps.

What can I do instead?

Try the Pec Deck Fly or the Cable Crossover; they also work the chest.

More exercises for the chest

• Pec Deck Fly
• Cable Crossover
• Dumbbell Fly
• Push-Up
• Chest Dip
• Barbell Bench Press

Log this exercise in OSRHQ GYM