Muscles worked
pectorals, triceps, shoulders
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smith bench press
- Body part
- chest
- Equipment
- smith machine
- Target muscle
- pectorals
- Muscle group
- triceps
How to perform it
- 1
Adjust the height of the smith machine bar to chest level.
- 2
Lie flat on the bench with your feet firmly planted on the ground.
- 3
Grip the bar with an overhand grip slightly wider than shoulder-width apart.
- 4
Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
- 5
Pause for a moment when the bar touches your chest.
- 6
Push the bar back up to the starting position, fully extending your arms.
- 7
Repeat for the desired number of repetitions.
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