- Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, lock the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Same as the Barbell Bench Press but with a Smith Machine.
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Review: Smith Machine Bench Press
May 15, 2012 12:36 PM: Anyone that says not to use the Smith machine just does not like them. There is no research saying it is bad. It actually targets the chest muscles more precisely that other methods. Not only will you gain muscle but it will sculpt it faster. You should ALWAYS do chest exercises using dumbells with...+See More
of people found this review helpful
Review: Smith Machine Bench Press
Feb 18, 2012 12:00 PM: Great
of people found this review helpful
Review: Smith Machine Bench Press
Oct 13, 2011 7:21 PM: Why do people hate on Smith Machine? I, myself, have shoulder problems and this machine works with it. Plus, I can do way more than with a regular barbell. Either way, I include both. Wanna hit it hard and without a spotter? Do it with this.
of people found this review helpful
Review: Smith Machine Bench Press
May 2, 2011 7:54 PM: Awkward and a little hard on the shoulders if you are not positioned correctly. The unnatural plane of movement also bothers me.
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Tip: Smith Machine Bench Press
Mar 30, 2011 9:29 PM: great for heavier weight when no spotter is around
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Review: Smith Machine Bench Press
Feb 25, 2011 6:35 AM: A great exercise is great if you got some shoulder-injuries ... my left shoulder has been annoying me but I tryed this workout and I was able to do alot of reps and felt no pain !!
of people found this review helpful
Review: Smith Machine Bench Press
Feb 22, 2011 9:29 PM: I don't know why people hate the Smith Machine.. I use it because I have no spotter. If I use DB's for stability ..
of people found this review helpful
Review: Smith Machine Bench Press
Dec 18, 2010 8:48 AM: In my honest opinion, the smith machine is a poor choice for bench press due to it forcing you to move in a perfectly strait line which often forces the body into an unnatural postion. This unnatural movement can cause injuries and the fact that no stabilization is needed means muscle inbalances can...+See More
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Review: Smith Machine Bench Press
Jul 18, 2010 6:10 PM: What's so bad about the Smith machine? What if you don't have a spotter?
of people found this review helpful
Review: Smith Machine Bench Press
Mar 28, 2010 6:35 AM: i always use the smith machine for chest exercises instead of using the common barbell.the smith machine offers a lot of advantages.First of all you can execute chest exercises without swinging the weight.Also,the barbell that is attached to the smith machine is stable so when you lower it or push it...+See More