Smith Bench Press

Muscles involved

Chest

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

MaleFemale

Pectoralis major clavicular headPectoralis major sternal headAnterior deltoidTriceps brachii

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.

Difficulty