Smith machine bench press
ChestBarbellBeginner
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About
This is a bench press performed on a horizontal bench, using a barbell that moves along fixed guide rails. Position the bench so that the barbell aligns with your lower or mid-chest, unrack the weight, lower it in a controlled manner, and press it back up following the path dictated by the machine.
How to do it
- 1Straighten your arms to take the weight of the barbell, rotate it to unhook it, and hold it above your chest.
- 2Lower the barbell in a controlled manner until it lightly touches your chest or reaches a depth that is comfortable for your shoulders.
- 3Press the barbell upward until your elbows are fully extended, then rotate it to securely place it back onto both hooks before relaxing.
- Equipment
- Barbell
- Level
- Beginner