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Smith Machine Bench Press

Instructions

[Image: admin]
Submitted by : admin
Last updated : 15-05-2015

The chest is scientifically named the pectoralis. It is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises. You can effectively work the chest muscles by performing the Smith machine bench press. The following are instructions for performing this exercise: A flat bench is needed. First, you will need to adjust the Smith machine bar to the proper height. Lie down on the bench with your feet flat on the floor. Place your hands on the bar approximately shoulder width apart. Disengage the bar from the Smith machine rack, then slowly lower the bar to the middle/lower portion of the chest. Pause for a second, then push the bar up, just short of locking the elbows. Exhale as you push the weight up. Repeat the exercise as needed. Note: It is advised to perform a few repetitions without weight. This will ensure the Smith machine bar lowers to the proper area. The bar should descend directly over the chest.

[Image: Chest]
Step : 1

Disengage bar from Smith rack.

[Image: Chest]
Step : 2

Slowly lower the bar to chest.

[Image: Chest]
Step : 3

Push the bar back to the starting point. Exhale as you push.

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Exercise Details

Category

Chest(view all)

Difficulty Level

The Smith machine bench press is a low difficulty exercise.

Target Muscle

Chest (pectoralis)