Flat Bench Smith Machine Press

Raise the barbell straight overhead until your arms are fully extended for your starting position. Lie on a flat bench underneath a smith machine with a barbell positioned just so you can reach it with your arms nearly extended. The smith machine bench press is a variation of the traditional barbell bench press performed on a specialized weight training gym equipment called the smith machine.

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Performing it on a flat bench will also work the middle chest as opposed to the upper chest which the smith machine incline press targets.

Flat bench smith machine press. The smith machine bench press is a safe and secure way to progress your lifting capabilities. Do not flare out your elbows. Grasp the barbell with your palms facing forward hands slightly wider than shoulder width apart. A smith machine can be a good compromise between a barbell and a convergent machine yet safer than free weights for a beginner the advantage of a smith machine bench press is that you do not have to balance the weight which reduces the need for a partner.

The flat barbell bench press is going to give you the chance to activate more muscles and force you to work harder. Http goo gl x8hel5 full 12 week muscle building 4 day split program. Full 12 week push pull legs program build muscle strength. Lie on the bench face up and place your hands slightly outside of shoulder width on the barbell.

How to do smith machine bench press. Smith machine bench press multi power bench press chest presses can be done with a barbell dumbbells a machine or a smith machine. Slowly lower the barbell and pause just above your chest. Push the barbell up then immediately rotate it so the hooks turn out.

The decline barbell bench press is a compound movement exercise that is a great complimentary exercise to the smith machine press because 1 it targets the lower chest as opposed to the middle chest and 2 as a free weight exercise it utilizes more muscle stabilizers required to balance and control the weight during exercise execution. Since the smith machine is on a track and moves uniformly up and down it gives you a precise control over the bar. Next i would claim control as being one of the smith machine bench press benefits. Lastly for those who have used a smith machine you know that there is some initial resistance to it.

Many gyms provide smith machine to the trainees which help in performing squats and presses thereby increasing strength in the shoulders triceps and chest. Position a flat bench below the barbell of a smith machine. The dumbbell pullover is an advanced movement that when appropriately performed will hit the chest at different angles and employ muscle fibers not customarily recruited standard chest building movements such as the bench press pec. In this way it s light years superior to using a smith machine to build mass and strength.

Bench presses are great exercise movements as they seriously work out your triceps shoulders and chest.