Smith Machine Bench Press

Pro Tip

If you experience shoulder discomfort, try tucking your elbows in a little more.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
Grip the bar with an overhand grip slightly wider than shoulder-width apart above the middle of your chest.
Rotate your wrists to unhook the bar.
Inhale and lower the bar by bending your arms while keeping your elbows flared outward.
Continue to lower the bar until just before it makes contact with the middle of your chest.
Exhale and press the bar upward, extending your arms to return to the starting position.
Place the bar back on the hooks.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Tricep

Upper region of your tricep.

Equipment

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Smith Machine

This machine can be used to reduce the amount of stabilizer muscles needed to perform an exercise.