Smith Machine Bench Press
Demo Library - CHEST Workout
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17s
To perform the Smith machine bench press, lie flat on a bench positioned directly underneath the barbell so that the bar aligns with your mid-chest. Reach up and grasp the bar with an overhand grip slightly wider than shoulder-width, then rotate the bar to unhook it from the safety pegs. Lower the weight under control until it lightly touches your chest, ensuring your elbows are tucked at roughly a 45-degree angle to protect your shoulders rather than flaring them straight out. Press the bar back up to the starting position by extending your arms fully without locking your elbows, focusing on the contraction of the pectoralis major. Because the machine moves along a fixed vertical track, it eliminates the need to stabilize the weight, allowing you to focus purely on muscular exhaustion in the chest, triceps, and anterior deltoids with an added layer of safety.
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