Smith Machine Bench Press
The machine bench press is exactly the same as a regular bench press except you're using a machine. The
bench press machine, or sometimes called a "smith press", is a multi purpose machine used for a variety of
exercises. You can move the bench around, or take it out so it can be used for shoulder press, squats etc. The
machine bench press allows you to lift more weight because there is no weight in the bar (it's counterweighted) and
instead of worrying about dropping the weights on your chest, you can just twist the bar to lock it off when your
muscles give way.
How to perform the machine bench press
Setup:
With the machine bench press it's very important that you have the bench in the right position. You want
it to be centered, and you don't want to lay to high or low. You want the bar to come down to the middle of
your chest, just above your nipples. Lay down and test the bench first, before putting any weight on the bar.
Bench press using smith machine
Execution:
Lie on the bench face up, with your feet firmly placed on the floor. Grip the bar just outside shoulder width. You
will need to take the weight up slightly, and twist the bar to unlock the weight. Slowly lower the weight down to the
middle of your chest, pause, and push up to the starting position. Don't lock your elbows. Once you have finished
your set, twist the bar to lock back the weight.
Incline Bench press tips and safety advice
- The machine banch press is a great way to lift heavier weights without the fear of dropping the weight
of your chest. However, it's still useful to use a spotter. A spotter can help you get those last few
reps out!
- When positioning the bench underneath the machine, make sure you have it in the right place. By this I
mean, when you execute the bench you want to bar to come down to about the middle of the chest, not to
high, not to low. Also make sure it's in the center of the machine, you don't want to put too much pressure
on one side of your body.
