Intermediate
SMITH BENCH PRESS
Chest
Body Part
Pectorals
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the height of the smith machine bar to chest level.
2
Step:2 Lie flat on the bench with your feet firmly planted on the ground.
3
Step:3 Grip the bar with an overhand grip slightly wider than shoulder-width apart.
4
Step:4 Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
5
Step:5 Pause for a moment when the bar touches your chest.
6
Step:6 Push the bar back up to the starting position, fully extending your arms.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
