Smith-Machine Press

Step-by-Step Guide:

  1. Set Up the Smith Machine:

    • Adjust the bench to a flat position (or incline if desired).

    • Set the bar to a height that's easy to grab while lying down.

    • Load an appropriate amount of weight onto the bar.

  2. Position Yourself:

    • Lie flat on the bench with your feet firmly planted on the floor.

    • Grip the bar with your hands slightly wider than shoulder-width apart.

    • Make sure your shoulders, hips, and feet are aligned, and your back remains neutral.

  3. Perform the Exercise:

    • Unrack the bar by rotating it slightly and lifting it off the safety catches.

    • Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle to your body.

    • Push the bar back up, fully extending your arms without locking your elbows.

    • Repeat for the desired number of reps.

  4. Breathing:

    • Inhale as you lower the bar toward your chest.

    • Exhale as you push the bar back up.

  5. Reps and Sets:

    • Perform 8-12 reps per set and aim for 3-4 sets.

Pro Tips for Success:

  • Keep Your Core Engaged

    Ensure your core is tight throughout the movement to protect your lower back.

  • Don’t Rush

    Control the weight on both the way down and the way up. Avoid bouncing the bar off your chest.

  • Adjust Hand Position

    A wider grip targets the chest more, while a narrower grip hits the triceps more.