Bench press on Smith machine

Exercise overview

Primary muscle group: Chest

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 47

Average per rep (lbs)*: 103

Description: Position a flat bench under the Smith machine. Adjust the Smith machine bar to such a height so that you can easily reach it with your slightly bend arms while lying flat on the bench. Secure the bar with the safety pins. Then load the bar as needed. Lie with your back on the bench. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Unlatch the bar from the Smith machine by rotating it. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00017

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up Properly: Always start with a good warm-up to prep your muscles and joints. This can include dynamic stretches and lighter sets to get the blood flowing.
Right Bench Position: Ensure your bench is positioned correctly under the Smith machine bar. The bar should be directly above your mid-chest when you're lying down.
Grip Width: Use a grip that is slightly wider than shoulder-width apart. This helps to target the chest more effectively.
Hook and Unhook with Caution: Always gently hook and unhook the bar to avoid any jerky movements that could lead to muscle strain or injury.
Controlled Movements: Focus on controlled, smooth movements throughout the exercise. Lower the bar slowly and avoid bouncing it off your chest.
Breathing Technique: Inhale as you lower the bar and exhale as you press it back up. Proper breathing helps maintain stability and power.
Spotter Use: Even though the Smith machine offers extra stability, having a spotter can add an extra layer of safety, especially when lifting heavy.
Feet Placement: Keep your feet flat on the ground for better stability. Your feet should not lift off the ground during the movement.
Weight Selection: Start with a lighter weight and progressively add more as you get comfortable with the exercise. This helps avoid overstraining your muscles.
End Range Motion: Avoid locking out your elbows at the top of the press to maintain continuous tension on the chest muscles and protect your joints.
Mind-Muscle Connection: Focus on contracting your chest muscles throughout the exercise. This helps in achieving better muscle activation and growth.
Smith Machine Settings: Make sure the Smith machine's safety catches are set appropriately for your range of motion to prevent the bar from dropping too low and causing injury.

Exercise overview

Exercise tips and tricks

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