Exercises

Smith Machine Flat Bench Presses

Also known as Smith Machine Bench Presses

What It Is

A chest press on a guided bar path, so you can push heavier with less worry about balancing the bar.

How to Do It

Set the bench flat under the bar so the bar lines up with your mid-chest. Lie back, grip a bit wider than your shoulders and twist the bar off the hooks. Lower it to your mid-chest, then press it back up. Twist it back onto the hooks to finish.

Tips

Keep your feet flat and your shoulder blades squeezed into the bench. Touch the bar down lightly. Never bounce it.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Front Shoulders

Equipment

Smith Machine

Any one of these

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