Male

Smith Bench Press

Muscles involved

Incorporating the Smith Bench Press into your routine is a fantastic way to wake up and strengthen your chest muscles. By training with the fixed path provided by this machine, you allow your chest to work intensely and directly without worrying about balancing a free barbell. Building a strong chest goes beyond aesthetics; it plays a crucial role in your day-to-day life during pushing movements like shifting heavy furniture, opening stiff doors, or lifting objects away from your torso. Developing this muscle group improves your overall upper body posture and provides functional strength for any physical challenge you encounter outside the gym.

How to do it

1. Lie on your back on a flat bench under a Smith machine. 2. Grip the bar with a wide grip and arms extended, palms facing forward. 3. Lower the bar by bending your elbows slowly until it almost touches your chest. 4. Press the bar upward to the starting position, contracting your chest.

Equipment required

Máquina

Muscles worked

Tips

- Keep your feet firmly planted on the floor. - Lower the bar in a controlled manner to your chest. - Do not bounce the bar on your chest at the end of the descent.