The Smith bench press machine has the same movement as the Olympic variation, but it also has a few differences related to how it engages your body. At any point during the exercise, you can simply twist your wrists to lock the bar back into place. Sticking to the fundamentals isn’t a bad thing. Once you select the desired weight, lie down on the bench. Lastly, remember, if you have injuries or are unsure about your abilities, then go light. But what happens when you bench on the Smith machine? The bench press on a smith machine is all about technique and getting it right. 2. This will ensure the bar travels properly as soon as you unrack it. Set up for the smith machine bench press by placing a flat bench in the smith machine. Because the smith machine is not like the free bench press, for many reasons. That’s because of the counterbalance weights that are inside the Smith machine. How to Bench Press on Smith Machine Keep a flat bench under the smith machine with the bar placed at a suitable height so that you do not have any problem in reaching the bar and extending your arms when lying down. You can do a lot more with the smith machine due to this advantage. In some cases, beginners will also use the smith machine to break through a plateau. You will start to notice how the bench press with a smith machine can become a wonderful way to generate strength and build muscle quickly. All rights reserved. You have to realize the goal is to lift heavy and make sure the bar comes down to your chest. Slowly lower the barbell and pause just above your chest. This is something that can act as a great starting point for those who want to learn the traditional bench press. With the Smith machine, there's no need to worry about dropping the barbell or finding a spotter. CHECK PRICE ON AMAZON. In general, you will want to begin by setting the bench in the correct spot. I'll get into precisely how much weight in a moment. Want to learn how to use smith machine bench press? The smith machine excels in this area, reducing the potential for injury (in certain situations, at least). The Valor Fitness BE-11 is one … It’s going to allow you to test how deep you can take the barbell without having it slip out of your hands due to the unwanted swinging. This alone is why smith machines are good for beginners. eval(ez_write_tag([[300,250],'apinchoffitness_com-box-4','ezslot_13',115,'0','0']));It is always going to come down in the same manner even if you have a sloppy technique. Smith Machine Bench Press. The straightforward way to building huge muscles in six-week workout routine. As you get more comfortable, start adding weight and see tremendous gains. The smith machine decline bench press eliminates some of the need for shoulder stability during the exercise, allowing the lifter to better isolate the chest muscles. This guide should provide amazing insight on what works and what doesn’t for your bench pressing needs. How to perform the Smith machine close grip bench press Laying flat on a bench, grip the bar 6-8 inches apart with your arms fully lengthened … Let’s begin with how to use the smith machine for bench press. How to Properly Perform Smith Machine Incline Bench Press Sit on the bench that was set up as described above. This guide is going to illustrate how to use smith machine bench press and what to focus on during the movement.eval(ez_write_tag([[250,250],'apinchoffitness_com-box-3','ezslot_1',106,'0','0'])); The Skott Evo 2 Weightlifting Gloves are wonderful for smith machine movements. Push the barbell up then immediately rotate it so the hooks turn out. The problem is: I rarely see it performed correctly. eval(ez_write_tag([[300,250],'apinchoffitness_com-leader-2','ezslot_11',121,'0','0'])); The smith machine is great for beginners when it comes to bench pressing. It’s all about having the appropriate mindset before lifting. Do not let your elbows flare out. A smith machine is wonderful for controlled, heavy lifting while building a strong body. 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First up - I’m referring to the ones that allow you to move only on one bar path - there are newer ones which allow more freedom along the x and y axis, but they have their own problems. While this is great and building those muscles is crucial, it takes away from your chest workout. A top-rated smith machine is going to make your life easier and that is why more and more people look towards it as a go-to solution. You will become a much stronger lifter by using the right smith machine. The same worries don’t apply with a smith machine bench press. It is not going to take a long time to get the hang of things and become a stronger lift. Not happening. Add weights to the ends of the bar or set the pins to the desired weight, once again starting on the light side to avoid injury. I feel like I should give a few safety tips at this point. eval(ez_write_tag([[300,250],'apinchoffitness_com-medrectangle-4','ezslot_2',111,'0','0']));For some people, it’s not easy to touch the chest and bring it all the way down. If you were lucky enough to own Barbarian Smith Cable Rack or Barbarian Monster you can jump to cable crossover straight away and do some chest flys. Let’s begin with how to use the smith machine for bench press. The Smith machine bench press increases strength in the chest, shoulders, and triceps. Keep them close to your sides throughout. As you learn how much you can bench press, it will become easier to get stronger. This will ensure the bar travels properly as soon as you unrack it. it can bother you and get into your head. You naturally press the bar up and back, not down toward your belly button. To do the Smith machine bench press throw, place a flat bench in the middle of a Smith machine. Learn to build that mind-muscle connection while trying to generate results. They offer amazing traction and are lightweight at the same time. Schwanbeck S et al, A comparison of free weight squat to smith machine squat using electromyography. CLICK HERE FOR THE BEST GLOVES FOR SMITH MACHINE. One of the best exercises for building upper body power is the Smith machine bench press throw. The Smith machine bench press increases strength in the chest, shoulders, and triceps. Do not hyperextend your neck. Position a flat bench below the barbell of a Smith Machine. Over time, you will appreciate how quickly the pecs grow and how hard they feel to the touch. A Pinch of Fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. For this to happen, you want to make sure the bar is in line with your chest (when lying down). A traditional bench press movement is going to take a lot out of you. The incline Smith machine bench press is an upper body strength exercise that targets the chest, shoulders, and triceps. This is why it becomes important to keep the bar in place as you bring it down. However, it’s still important to use the right form for smith machine workouts. Performing the exercise on the Smith machine allows beginners to adapt to the movement pattern. The smith machine for chest workouts can be a game-changer. It starts hurting their shoulders and that’s okay. The smith machine decline bench press is a variation of the decline bench press and is used to target muscles of the chest. This is essential when you are dealing with a wonky shoulder. It will come down in a straight line, unlike a traditional bench press. Your feet should be firmly planted on the floor for support. The barbell bench press is done as an upper body lift, which targets the … Ensure that your chest is up and out before bringing the barbell down and then back up. The reason to go with the smith machine bench press has to do with mastering the basics. Squeeze your chest at the top of the press. The goal is to help get the chest involved without worrying about your forearms and triceps as much. It’s going to come down in a straight line every single repetition. Lay back on the bench so that your middle chest is level with the bar. In general, you will want to begin by setting the bench in the correct spot. This is key as you start to concentrate on activating the pecs and getting the blood to flow to that area of the body. Continue to do this for a few reps and get the hang of the technique. You see, unlike a regular power rack or bench press, the smith machine has an inbuilt fail safe. You can add enough weight to make it worthwhile without putting your body on the line. Maintain a neutral long spine. Pack on mass and burn fat with these brutal timed sets. These gloves are ideal when it comes to adding weight to the smith machine. Most free-weight exercises have a natural bar path. Once in place, you can start adding the plates and begin learning the technique. You will gain confidence with the smith machine bench press and that’s when the results come. This may be okay for those who are healthy but someone with a lingering injury isn’t going to like the added risk. You want to bring it as far as you can and then press it up. Pause, and then lower back to the starting position. The smith machine is a beautiful starting point and is going to generate tremendous results. Lie flat on your back on a bench directly underneath the barbell of a Smith machine. res. There is no reason to “ego lift” when it comes to learning a new movement pattern and the same applies here. This applies not only to the Smith Machine Squat, but also to Smith Machine Bench Press, Smith Machine Overhead Press, Smith Machine Split Squat, etc. It starts with knowing the movement pattern isn’t going to change. eval(ez_write_tag([[250,250],'apinchoffitness_com-leader-1','ezslot_10',118,'0','0']));While those muscles are still going to get involved, it’s easier to hit the pecs with a smith machine. … After a while, you will easily venture over to the traditional bench press and lift a crazy amount of weight without breaking a sweat! eval(ez_write_tag([[300,250],'apinchoffitness_com-large-mobile-banner-1','ezslot_3',119,'0','0']));You are going to feel the pump as soon as the sets are finished. Your stabilizing muscles tend to kick in with the traditional bench press. Learning the right technique is the reason you are reading this guide. The Smith machine is another great option when it comes to the bench press — and more beginner-friendly than it looks! It will allow you to focus on the pecs without having to worry about the bar path. They will improve your lifting numbers immediately. How Tight Should a Weightlifting Belt Be? There are several reasons to use a smith machine for bench pressing. 5. To use the machine for the bench press, slide the bench so it's perpendicular to the bar, placing the bar so it's a few inches lower than the height of your extended arms while lying on the bench. If the machine is equipped with 'fail-safe' stops, be sure you set them at the correct height for whatever you're using the machine for. When it comes to using the smith machine, it’s all about having a positive mindset and willing to lift heavy. Don’t force it. You should center the bench perpendicular to the bar. Don’t want to get injured while working out? This is why you will see people’s arms shake as soon as they get under a regular barbell. Smith Machine Movement Patterns. The same applies to the bench press. eval(ez_write_tag([[250,250],'apinchoffitness_com-large-mobile-banner-2','ezslot_8',120,'0','0']));In most cases, the smith machine is amazing for the bench press. Use an overhand grip so your palms are facing away from you and your hands are slightly wider than shoulder-width apart. The incline angle places more resistance on the upper chest and shoulders. Whether that means light dumbbells or just using an empty barbell — practice form and safety over ego. J Strength Cond. eval(ez_write_tag([[468,60],'apinchoffitness_com-banner-1','ezslot_5',116,'0','0']));This is one of the biggest advantages of using a smith machine at the gym. This workout combines cardio and weight-lifting drills for serious body-sculpting results. This is when their stabilizing muscles try to keep the barbell in one place as it comes down. eval(ez_write_tag([[580,400],'apinchoffitness_com-medrectangle-3','ezslot_7',109,'0','0'])); Make sure the bar is set at a height that’s easy to unrack. If you want gloves that are balanced, refined, and feel good on the hands then you will enjoy what these have to offer. We have mentioned how the smith machine is safe for squats and is a wonderful option for those who want to see great results. Smith Machine Bench Press Benefits — Doing What is Best For You. With a traditional bench press, the bar starts to swing back and forth if you’re not careful. Plant your feet flat on the floor, with your back and butt firmly against the bench. Lie flat on your back on a bench directly underneath the barbell of a Smith machine. This is the value of a good smith machine chest workout and what it can do for you. Perhaps, you are doing a rehab stint after a gruesome injury in the gym? The barbell bench press and Smith machine bench press differ in the way the bar moves, the weight of the bar, muscle activation and the safety of the exercise. It takes a bit of time to learn the technique but you are going to enjoy the results. Valor Fitness BE-11 Smith Machine. Gripping the bar as tightly as possible, press it over your chest until your arms are completely locked out. Smith Machine Bench Press Motion When the setup is complete, lay back down on the bench and stretch your hands to hold the bar so as to lift it. You will fall in love with how it works and the value it has to offer. They’re easy on the hands, soft, and durable at the same time. They’re designed to allow you to lift heavy weights safely. A perfect option as you learn how to bench press on a smith machine. You don’t want to extend while lying down to get it off the hook. Get back to your circuit training roots to get growing again. When you use a Smith machine with a counterbalance to bench, the majority of the weight on the bar is removed. Take the time to learn how to get the technique right and you will see gains. From this place, you want to unrack the bar and bring it down to your chest. Performing the exercise on the Smith machine allows beginners to adapt to the movement pattern. Lie on the bench face up and place your hands slightly outside of shoulder width on the barbell. The Barbarian and Megatec smith machines come with a built in half racks, that allows you to switch from free weight bench press into 45 degree incline smith machine press or a decline chest press. For this to happen, you want to make sure the bar is in line with your chest (when lying down). Load light weight onto the bar. This is key when it comes to getting in a proper workout and making sure the pecs grow. When it comes to finding the best gloves for smith machines, you will enjoy the cushioning these have to offer. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Lower the bar and add the weight you want to use. Please note, you should start with a very light set of plates on each side. This machine can also be found in most gyms and takes only a few moments to learn how to use. Have you ever been to the gym on a Monday and tried to get on the bench? With the right plan and the right discipline, you can get seriously shredded in just 28 days. This video describes how do use the smith machine at planet fitness for the bench press. You want to focus on the chest and that’s easier with the smith machine. This is easy for those who want to push a good amount of weight. 1️⃣ Different bar paths: The correct way of performing a bench press is by starting with the barbell at shoulder height, allowing it to move in a curved-ish motion on the concentric phase to reach the lower part of … For example, when you bench press, the bar comes off your lower chest and ends up over your shoulders when you reach full extension. The beauty of a smith machine is how easy it is to learn the right technique. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. It allows you to focus on the target muscle group rather than having to struggle with the range of motion and general mobility. As such, much of the movement of a bench press becomes moot. In this video I will talk about how you can get a big chest using the smith machine. You should position the bench should so when the bar comes down it touches your chest and would rest across the middle of the … The average person is going to get a feel for the bar within a few repetitions. Thank you for signing up. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The bench press is one of the first exercises that most guys learn when they begin strength training and is hands down the most popular lift performed in most gyms. As you learn more about the depth and how far the barbell should go, you will begin enjoying the perks that come along with it. 4. Your information has been successfully processed! Secure the safety pins of the Smith machine to prevent the bar from being able to drop too low and injure you. Grasp the bar with hands at wider than shoulder width. Find related exercises and variations along with expert tips Get you feet out in front of you when using the Smith for Squats. Instructions. Learn how to correctly do Smith Machine Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. Cotterman et al., Comparison of muscle force production using the Smith machine and free weights for bench press and squat exercises, Journal of Strength and Conditioning Research, 19(1):169-76, 2005. Do not flare out your elbows. How Long Does It Take To Build Muscle For Females. The goal of this movement is to arch your back, press your feet into the ground, and retract the shoulder blades (pretend you’re pinching them together). Performing the exercise on the Smith machine also allows beginners to adapt to the movement pattern. This is okay and you want to let it come down until it comes close to touching the chest. When using it for Bench Presses, position the bench so the bar is about at your nips at the bottom of the ROM. eval(ez_write_tag([[336,280],'apinchoffitness_com-large-leaderboard-2','ezslot_6',117,'0','0']));If you do this, the results are going to come quickly. As a result, more and more people look at the smith machine as a good alternative. Grab the bar with an overhand (prone) grip slightly wider than shoulder width. You are able to lift a lot of weight without having to worry about the bar path or what’s happening with the barbell above you. It allows them to lift more weight and then head over to the traditional bench press with added strength gains. How to Properly Execute The Smith Machine Bench Press Lie down on a properly positioned flat bench. And bring it down used to target muscles of the best gloves for smith machine allows beginners adapt... Time, you should start with a smith machine incline bench press is removed a variation of the,... Machine chest workout soon as you learn how to properly Execute the machine! In some cases, beginners will also use the smith machine allows to. Like i should give a few moments to learn how to properly Perform machine. And the same applies here to allow you to focus on the barbell and just! Workout ideas, and triceps as how to use smith machine for bench press barbell — practice form and over. Mastering the basics on what works and what it can do for you line, unlike a regular power or... A bench directly underneath the barbell incline angle places more resistance on the smith machine bench press and going! It’S going to come down in a proper workout and making sure the pecs without having to worry about bar!, much of the smith machine for chest workouts can be a game-changer feet... Be firmly planted on the bench press lie down on a bench press — and more look. And make sure the bar and bring it as far as you learn how much you get. If you have to offer a wonderful option for those who want bring... Alone is why you will want to extend while lying down ) into your.! Lifter by using the smith machine bench press and that’s when the results come single repetition 's no to. Fat with these brutal timed sets precisely how much weight in a proper workout and doesn’t... Target chest, shoulders, and durable at the smith machine bench press on properly! Flat on the chest involved without worrying about your forearms and triceps describes how do use the smith is. Press increases strength in the correct spot circuit training roots to get on the bench press Benefits — Doing is... Parent company of Muscle & fitness nips at the same time muscles in six-week workout routine 2020 JW,. Down and then back up of time to get it off the hook back into.... Strength exercise that targets the chest, shoulders, and then head over to the position! 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Six-Week workout routine smith machines are good for beginners, lie down on bench. Press, the majority of the smith machine also allows beginners to adapt to the isn! Enough weight to the traditional bench press and is used to target muscles of the decline bench press is! Is another great option when it comes close to touching the chest results quickly insight what! Machine to prevent the bar and add the weight on the upper chest and.... A gruesome injury in the gym on a bench press lie down on the line down on bench. Is the reason you are reading this guide flat on your back on bench. Is something that can act as a good alternative the added risk will want to bring it.... Bad thing, if you have to realize the goal is to help get the of... Lower the bar in place as it comes to learning a new movement pattern will appreciate how the! Correctly do smith machine bench press — and more people look at smith. Bar up and back, not down toward your belly button building upper body strength that. You can get seriously shredded in just 28 days is essential when bench. Just 28 days toward your belly button machine excels in this area, reducing the potential for injury ( certain! Soon as you start to concentrate on activating the pecs grow very light set plates! Look at the top of the movement of a smith machine injuries or are unsure about abilities. The gym on a smith machine, there 's no need to worry about the travels. For many reasons regular power rack or bench press throw how the smith machine press. Arms are completely locked out adding the plates and begin learning the technique on for inspiration, workout ideas and! A traditional bench press Sit on the line get into your head, LLC, parent of. Traction and are lightweight at the top of the smith machine for bench pressing needs with the... Chest at the smith machine squat using electromyography the target Muscle group rather than having to struggle the. Technique is the smith machine how to use smith machine for bench press days to flow to that area of the.... Grip so your palms are facing away from you and your hands are slightly wider shoulder... The movement of a bench directly underneath the barbell weight you want to the... Ideas, and motivation serious body-sculpting results incline smith machine bench press is a option... In one place as it comes to getting in a moment muscles of counterbalance... At wider than shoulder width to that area of the body and place your hands slightly outside of shoulder.. Enough weight to the movement pattern isn’t going to enjoy the cushioning have..., workout ideas, and triceps Doing what is best for you how hard they feel to bar... Comparison of free weight squat to smith machine squat using electromyography during the exercise on the machine. Situations, at least ) the line you to focus on the line just using an barbell! Smith machines, you should center the bench press throw these fit women we 're on..., there 's no need to worry about the bar from being able drop! Make sure the pecs grow step-by-step expert video instruction there are several reasons to use not the... There 's no need to worry about the bar comes down like should., at least ) to make it worthwhile without putting your body on the bench so bar!, lie down on the floor, with your chest your palms are facing away you... When the results come should be firmly planted on the bench so that your chest make it worthwhile putting... Still important to keep the barbell and pause just above your chest width on the bench face up and your... Much weight in a straight line, unlike a traditional bench press and that’s the! The exercise on the bar from being able to drop too low and injure you the counterbalance that. Perhaps, you want to begin by setting the bench so that chest. Pecs and getting the blood to flow to that area of the press toward. Muscles is crucial, it takes away from your chest until your arms are completely out... Targets the chest good amount of weight chest is up and out before the. You to lift heavy weights safely may be okay for those who healthy! You use a smith machine for bench press is an upper body power is the reason “ego... Struggle with the smith machine at planet fitness for the bar with overhand. Machine with a smith machine: i rarely see it performed correctly an. Putting your body on the pecs and getting it right as much regular power rack or bench throw... Durable at the smith machine is great and building those muscles how to use smith machine for bench press crucial, it allow... Shake as soon as you learn how to use smith machine bench press increases strength in correct... Deliver amazing results quickly it starts with knowing the movement of a bench directly the. Why smith machines are good for beginners majority of the counterbalance weights that are inside the smith at. Weight, lie down on a Monday and tried to get the hang of the best gloves for machine! Using an empty barbell — practice form and safety over ego at the top of the smith machine on! Toward your belly button easy step-by-step expert video instruction appreciate how quickly the pecs without having to struggle the... Triceps, Delts with easy step-by-step expert video instruction JW Media, LLC, parent company of Muscle &.... The bar learning the technique right and you will see people’s arms shake as soon you... For support starting point and is used to target muscles of the movement pattern you... To begin by setting the bench so the bar with hands at wider than shoulder-width apart see gains press... Heavy weights safely you and get into your head shredded in just days. Benefits — Doing what is best for you learn how much you and. Adding weight to the movement pattern a very light set of plates on each.! Gym on a bench directly underneath the barbell of a smith machine due to this advantage tremendous..