Bench Press (Smith Machine)

Bench Press (Smith Machine)

strength / compound

Beginner

Get Started With Bench Press (Smith Machine)


  • 1

    Lie on your back on a bench with knees bent and feet placed on the ground.

  • 2

    Hold the Smith Bar with arms at your sides (nearly 90 degrees), elbows bent (almost 90 degrees), and hands slightly wider than shoulder-width.

  • 3

    Unclip the bar, slowly lift the bar towards the ceiling by straightening the elbows until your elbows are fully extended/straight.

  • 4

    Return to the starting position and repeat.

Primary
Secondary
ShouldersChestTriceps

Equipment


Sporzon! Cast Iron Plate Weight Plate for Strength Training, Weightlifting and Crossfit, Single
Sporzon! Cast Iron Plate Weight Plate for Strength Training, Weightlifting and Crossfit, Single
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Marcy Smith Machine Weight Bench Home Gym Total Body Workout Training System SM-4903, black
Marcy Smith Machine Weight Bench Home Gym Total Body Workout Training System SM-4903, black
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BalanceFrom Cast Iron Olympic 2-Inch Weight Plate, Single or Pair
BalanceFrom Cast Iron Olympic 2-Inch Weight Plate, Single or Pair
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ULTRA FUEGO Power Cage, Multi-Functional Power Rack with J-Hooks, Dip Handles, Landmine Attachment and Optional Cable Pulley System for Home Gym
ULTRA FUEGO Power Cage, Multi-Functional Power Rack with J-Hooks, Dip Handles, Landmine Attachment and Optional Cable Pulley System for Home Gym
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