Smith Machine Bench Press
Reps7 times
Calories burned144 kcal
LevelBeginner
Changing duration and load is available in our application
To get started, place a bench in the Smith machine. Set the bar so that you can easily reach it with your hands from a sitting position. Remove the bar from the stops and place it above you with outstretched arms. When performing the exercise, the legs should not move. This will be your starting position. Slowly lower the bar down to chin level. Then lift the bar up to the starting position as you exhale.
How to perform the exercise
7 times
144 kcal
Control your movement and do not rush.
01
Setup
Place the bench in the Smith machine. Set the bar so you can easily reach it from a seated position.
02
Starting position
Unrack the bar and hold it overhead on extended arms; your legs should not move during the exercise.
03
Lowering
Slowly lower the bar to chin level.
04
Press
Then exhale and press the bar back up to the starting position.
05
Repeat
Perform the required number of repetitions.
Variants
Beginner
Use light weight and control the movement.
Middle
Work with moderate weight while keeping your torso still.
Professional
Increase weight and perform a slow lowering phase.
Which muscles are working
Shoulders and triceps
Benefits of the exercise
Strength
Builds shoulder strength.
Balance
Improves control along a fixed path.
Simply
Suitable for learning the seated press.
Contraindications
Acute pain in the shoulders, neck or back.
Recent injuries to the shoulder or neck.
Medical prohibition of overhead training.
Recommendations
Legs
Keep your legs still.
Elbows
Control your elbow position.
Tempo
Lower the bar slowly.
