Smith JM Bench Press

Muscles involved

Triceps

How to do it

1. Lie on a flat bench positioned under a Smith machine, grip the bar with an overhand grip just outside shoulder width, and unrack the bar over your chest. 2. Lower the bar slowly towards your lower chest by bending your elbows, keeping them tucked close to your body. 3. Pause when the bar is just above your chest. 4. Press the bar back up to the starting position by extending your arms.

Equipment required

Máquina

Muscles worked

MaleFemale

Triceps brachii

Tips

- Keep your elbows tucked close to your body at a 45-degree angle. - Lower the bar to your lower chest or sternum. - Squeeze your triceps to press the bar back up. - Maintain a stable arch in your back with your shoulders pinned down.

Difficulty