Smith Bench Press
Builds your chest and pressing strength. A stronger press carries over to many upper body lifts in the gym.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on the bench with the Smith bar directly above your chest and your feet firmly planted on the floor.
- 02
Grip the bar slightly wider than shoulder-width, pull your shoulder blades back and down, and brace your core.
- 03
Unrack the bar by pressing it upward, then lower it under control toward the middle of your chest while keeping your elbows at about a 45 degree angle to your torso.
- 04
Press the bar up powerfully and squeeze your chest muscles, but avoid locking out your elbows at the top.
- 05
Rack the bar safely only when the movement is fully under control, and keep the Smith bar moving precisely along the rails throughout the entire exercise.
Beginner's guide
§ 03 · GuideBuilds your chest and pressing strength. A stronger press carries over to many upper body lifts in the gym.
You should feel it mainly in your chest, with your front delts and triceps helping. It should not be felt in your wrists or the front of your shoulders.
A common mistake is letting your shoulder blades come loose. Keep them back and down, lower the bar under control to mid chest.
How to get started at the gym
§ 04 · SisuLiftSmith Bench Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your shoulder blades pulled back and down and your core braced throughout the movement. Adjust the bench position and grip width so the bar reaches the lower or middle part of your chest without rotating the shoulder joint.
A great exercise for building chest strength and muscle growth using the Smith machine.
More exercises: Chest
§ 06 · Same muscles
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