Smith Bench Press
Description
This exercise involves lying on a bench and lifting a barbell from the rack, lowering it to the chest, and then pushing it back up to the starting position. The barbell is attached to a fixed track, allowing for more stability and control during the movement.
Muscle Group
Equipment Required
Smith Bench Press Instructions
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- Repeat for the desired number of repetitions.
- When finished, carefully rack the barbell back onto the rack.
Smith Bench Press Form & Visual
Smith Bench Press Benefits
- Strengthens chest muscles
- Improves upper body pushing strength
- Engages triceps and shoulders as secondary muscles
- Can be modified for different variations and muscle targeting
- Assists in building overall upper body mass and definition
Smith Bench Press Muscles Worked
- Pectoralis major (chest)
- Anterior deltoids (front shoulders)
- Triceps brachii (back of upper arms)
- Coracobrachialis (upper arm muscle)
Smith Bench Press Variations & Alternatives
- Incline Smith Bench Press
- Decline Smith Bench Press
- Close-Grip Smith Bench Press
- Wide-Grip Smith Bench Press
- Reverse-Grip Smith Bench Press
- Paused Smith Bench Press
- Smith Floor Press
- Smith Machine Push-Up
