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Beginner
Pectorals
Smith Bench Press
This exercise is a chest press done on a machine with a bar that moves on a track. It mainly strengthens your chest muscles, but also works your arms and shoulders. The machine holds the bar steady for you, which makes it safer and easier to balance than a regular weight bar.
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How to Perform
- 1Set the bar to a height you can easily reach while lying down.
- 2Lie on your back on the bench and keep your feet flat on the floor.
- 3Hold the bar with your hands a little wider than your shoulders.
- 4Unlock the bar and lower it slowly to your chest, keeping your elbows close to your sides.
- 5Stop for one second when the bar touches your chest.
- 6Push the bar back up until your arms are straight.
- 7Do this again for as many times as you want.
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