Smith machine bench press

Great chest exercise for begginers, since the movement involves the biggest muscles of the chest, it's great for addading mass to the chest area.

Smith machine is greate for begginers, but a smith machine is "a stick sharpened at both ends" you can lift much more weight easier then with regular barbell, because you don't have to use your stablizers muscles.
This way you can work more on your big mucles, but you completely remove stabilizing muscles out of training, which can slow down your progress in the future and may lead to injuries.
As you do not have to balance lifted weight, this reduces the entrance threshold for begginers so you can lift large weights with reduced need for a partner.
Furthermore, there are supports on the long way of the Smith machine, which allow to secure the bar in any moment.

Show img smith bench press show woman

Exercise Video

How to do

  1. Adjust the bar.
  2. Put the bench under the bar.
  3. Adjust bench to flat position, if not by default..
  4. Push the bar up and down.
  5. Rerack the bar.
  6. Repeat step 4 and 5.

    Avoid quickly movements or weight dropping.

    Doing bench press with Smith machine it's not a natural movement path of the bar. At the first signs of discomfort in the shoulders, stop the exercise, as the movement trajectory of the Smith machine may be potentially dangerous. Try to adjust the seat and see if it makes a difference.

    Do not touch your chest with the bar. This causes unneeded stress on your shoulder joints and takes the tension away from your chest muscles

    Stablizers muscles are vitally important. As you are not working or strengthening your stabilization muscles, your muscles progresses unevenly, what may cause body disbalances and injuries. The best suggestion is to mix this exercise with other chest exercises, like Dumbbells Bench Press or Barbell Bench Press to receive the best from all the worlds. Ideally, this modification will make sure you develop in all directions and not just bulking up.

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