Smith Machine Bench Press

Instructions

The smith machine bench press exercise is the same exercise as the typical bench press but it uses the smith machine to allow for greater control throughout the exercise. Steps : 1.) Start by placing a flat bench in the middle of a smith machine so that the bar is in line with the middle of your chest. 2.) Lie down with your back flat on the bench and grab the bar with a shoulder-width grip as this will be your starting position. 3.) Unlatch the bar, then slowly lower it down towards your chest until it barely touches and you feel a stretch in your muscles. 4.) Hold this position for a count then return back up to the start 5.) Repeat for as many reps and sets as desired. Tips : 1.) The smith machine is a great tool for beginners to learn to use free weights safely and how to perform the bench press correctly.