pectoralssmith machine
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
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
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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