smith bench press
smith bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Adjust the height of the smith machine bar to chest level.
Step 2
Lie flat on the bench with your feet firmly planted on the ground.
Step 3
Grip the bar with an overhand grip slightly wider than shoulder-width apart.
Step 4
Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
Step 5
Pause for a moment when the bar touches your chest.
Step 6
Push the bar back up to the starting position, fully extending your arms.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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