The Smith machine bench press increases strength in the chest, shoulders, and triceps. This machine can also be found in most gyms and takes only a few moments to learn how to use. 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. 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. Valor Fitness BE-11 Smith Machine. With a traditional bench press, the bar starts to swing back and forth if youâre not careful. It starts hurting their shoulders and thatâs okay. Learn to build that mind-muscle connection while trying to generate results. 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 … The average person is going to get a feel for the bar within a few repetitions. 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. You can add enough weight to make it worthwhile without putting your body on the line. Do not let your elbows flare out. it can bother you and get into your head. There are several reasons to use a smith machine for bench pressing. eval(ez_write_tag([[250,250],'apinchoffitness_com-leader-1','ezslot_10',118,'0','0']));While those muscles are still going to get involved, itâs easier to hit the pecs with a smith machine. 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. 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. The bench press on a smith machine is all about technique and getting it right. Lay back on the bench so that your middle chest is level with the bar. It takes a bit of time to learn the technique but you are going to enjoy the results. J Strength Cond. Performing the exercise on the Smith machine allows beginners to adapt to the movement pattern. Get back to your circuit training roots to get growing again. Set up for the smith machine bench press by placing a flat bench in the smith machine. When it comes to finding the best gloves for smith machines, you will enjoy the cushioning these have to offer. The Smith machine is another great option when it comes to the bench press — and more beginner-friendly than it looks! Use an overhand grip so your palms are facing away from you and your hands are slightly wider than shoulder-width apart. Please note, you should start with a very light set of plates on each side. 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. This is easy for those who want to push a good amount of weight. The barbell bench press is done as an upper body lift, which targets the … This will ensure the bar travels properly as soon as you unrack it. You naturally press the bar up and back, not down toward your belly button. It allows you to focus on the target muscle group rather than having to struggle with the range of motion and general mobility. 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. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The beauty of a smith machine is how easy it is to learn the right technique. When you use a Smith machine with a counterbalance to bench, the majority of the weight on the bar is removed. Want to learn how to use smith machine bench press? Because the smith machine is not like the free bench press, for many reasons. Instructions. Itâs 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. The reason to go with the smith machine bench press has to do with mastering the basics. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. 2. This is key when it comes to getting in a proper workout and making sure the pecs grow. Have you ever been to the gym on a Monday and tried to get on the bench? The smith machine decline bench press is a variation of the decline bench press and is used to target muscles of the chest. All rights reserved. Donât want to get injured while working out? 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. Lower the bar and add the weight you want to use. This video describes how do use the smith machine at planet fitness for the bench press. A perfect option as you learn how to bench press on a smith machine. Your feet should be firmly planted on the floor for support. These gloves are ideal when it comes to adding weight to the smith machine. Your information has been successfully processed! Thank you for signing up. This is something that can act as a great starting point for those who want to learn the traditional bench press. The smith machine is a beautiful starting point and is going to generate tremendous results. Theyâre easy on the hands, soft, and durable at the same time. Once you select the desired weight, lie down on the bench. As a result, more and more people look at the smith machine as a good alternative. 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. Smith Machine Movement Patterns. This is key as you start to concentrate on activating the pecs and getting the blood to flow to that area of the body. With the Smith machine, there's no need to worry about dropping the barbell or finding a spotter. They’re designed to allow you to lift heavy weights safely. In this video I will talk about how you can get a big chest using the smith machine. eval(ez_write_tag([[300,250],'apinchoffitness_com-medrectangle-4','ezslot_2',111,'0','0']));For some people, itâs not easy to touch the chest and bring it all the way down. 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. Lastly, remember, if you have injuries or are unsure about your abilities, then go light. Learning the right technique is the reason you are reading this guide. Gripping the bar as tightly as possible, press it over your chest until your arms are completely locked out. Lie on the bench face up and place your hands slightly outside of shoulder width on the barbell. We have mentioned how the smith machine is safe for squats and is a wonderful option for those who want to see great results. 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. 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Once in place, you can start adding the plates and begin learning the technique. You are able to lift a lot of weight without having to worry about the bar path or whatâs happening with the barbell above you. As you get more comfortable, start adding weight and see tremendous gains. It starts with knowing the movement pattern isnât going to change. Keep them close to your sides throughout. They offer amazing traction and are lightweight at the same time. Lie flat on your back on a bench directly underneath the barbell of a Smith machine. 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. This is why you will see peopleâs arms shake as soon as they get under a regular barbell. 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. They will improve your lifting numbers immediately. The problem is: I rarely see it performed correctly. eval(ez_write_tag([[580,400],'apinchoffitness_com-medrectangle-3','ezslot_7',109,'0','0'])); Make sure the bar is set at a height thatâs easy to unrack. 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. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Smith Machine Bench Press. There is no reason to âego liftâ when it comes to learning a new movement pattern and the same applies here. I feel like I should give a few safety tips at this point. The straightforward way to building huge muscles in six-week workout routine. As you learn how much you can bench press, it will become easier to get stronger. When it comes to using the smith machine, itâs all about having a positive mindset and willing to lift heavy. As such, much of the movement of a bench press becomes moot. This is when their stabilizing muscles try to keep the barbell in one place as it comes down. Push the barbell up then immediately rotate it so the hooks turn out. 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. This is okay and you want to let it come down until it comes close to touching the chest. Secure the safety pins of the Smith machine to prevent the bar from being able to drop too low and injure you. Pause, and then lower back to the starting position. One of the best exercises for building upper body power is the Smith machine bench press throw. Lie flat on your back on a bench directly underneath the barbell of a Smith machine. But what happens when you bench on the Smith machine? Find related exercises and variations along with expert tips You should position the bench should so when the bar comes down it touches your chest and would rest across the middle of the … To do the Smith machine bench press throw, place a flat bench in the middle of a Smith machine. Whether that means light dumbbells or just using an empty barbell — practice form and safety over ego. The incline angle places more resistance on the upper chest and shoulders. The goal of this movement is to arch your back, press your feet into the ground, and retract the shoulder blades (pretend youâre pinching them together). CHECK PRICE ON AMAZON. Maintain a neutral long spine. res. 5. With the right plan and the right discipline, you can get seriously shredded in just 28 days. 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. Pack on mass and burn fat with these brutal timed sets. In some cases, beginners will also use the smith machine to break through a plateau. It will come down in a straight line, unlike a traditional bench press. Performing the exercise on the Smith machine also allows beginners to adapt to the movement pattern. 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. The Valor Fitness BE-11 is one … You have to realize the goal is to lift heavy and make sure the bar comes down to your chest. How Tight Should a Weightlifting Belt Be? Sticking to the fundamentals isn’t a bad thing. If you want gloves that are balanced, refined, and feel good on the hands then you will enjoy what these have to offer. 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. For this to happen, you want to make sure the bar is in line with your chest (when lying down). You can do a lot more with the smith machine due to this advantage. How to Properly Execute The Smith Machine Bench Press Lie down on a properly positioned flat bench. Continue to do this for a few reps and get the hang of the technique. 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. Donât force it. You will fall in love with how it works and the value it has to offer. 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. The same worries donât apply with a smith machine bench press. This will ensure the bar travels properly as soon as you unrack it. A smith machine is wonderful for controlled, heavy lifting while building a strong body. Do not flare out your elbows. 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. After a while, you will easily venture over to the traditional bench press and lift a crazy amount of weight without breaking a sweat! The goal is to help get the chest involved without worrying about your forearms and triceps as much. Not happening. At any point during the exercise, you can simply twist your wrists to lock the bar back into place. 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. Slowly lower the barbell and pause just above your chest. I'll get into precisely how much weight in a moment. When using it for Bench Presses, position the bench so the bar is about at your nips at the bottom of the ROM. Smith Machine Bench Press Benefits — Doing What is Best For You. Plant your feet flat on the floor, with your back and butt firmly against the bench. 4. 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. In general, you will want to begin by setting the bench in the correct spot. 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. This is the value of a good smith machine chest workout and what it can do for you. Do not hyperextend your neck. Your stabilizing muscles tend to kick in with the traditional bench press. For this to happen, you want to make sure the bar is in line with your chest (when lying down). The incline Smith machine bench press is an upper body strength exercise that targets the chest, shoulders, and triceps. This alone is why smith machines are good for beginners. However, itâs still important to use the right form for smith machine workouts. It will allow you to focus on the pecs without having to worry about the bar path. Get you feet out in front of you when using the Smith for Squats. It allows them to lift more weight and then head over to the traditional bench press with added strength gains. How Long Does It Take To Build Muscle For Females. Load light weight onto the bar. This guide should provide amazing insight on what works and what doesnât for your bench pressing needs. Most free-weight exercises have a natural bar path. Schwanbeck S et al, A comparison of free weight squat to smith machine squat using electromyography. The smith machine for chest workouts can be a game-changer. Letâs begin with how to use the smith machine for bench press. It is not going to take a long time to get the hang of things and become a stronger lift. This is why it becomes important to keep the bar in place as you bring it down. Performing the exercise on the Smith machine allows beginners to adapt to the movement pattern. The smith machine excels in this area, reducing the potential for injury (in certain situations, at least). From this place, you want to unrack the bar and bring it down to your chest. The same applies to the bench press. This is essential when you are dealing with a wonky shoulder. You donât want to extend while lying down to get it off the hook. Squeeze your chest at the top of the press. In general, you will want to begin by setting the bench in the correct spot. While this is great and building those muscles is crucial, it takes away from your chest workout. You should center the bench perpendicular to the bar. How to Properly Perform Smith Machine Incline Bench Press Sit on the bench that was set up as described above. Itâs all about having the appropriate mindset before lifting. Grab the bar with an overhand (prone) grip slightly wider than shoulder width. You want to focus on the chest and thatâs easier with the smith machine. Over time, you will appreciate how quickly the pecs grow and how hard they feel to the touch. Grasp the bar with hands at wider than shoulder width. Take the time to learn how to get the technique right and you will see gains. You see, unlike a regular power rack or bench press, the smith machine has an inbuilt fail safe. 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. Position a flat bench below the barbell of a Smith Machine. That’s because of the counterbalance weights that are inside the Smith machine. This may be okay for those who are healthy but someone with a lingering injury isnât going to like the added risk. 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. CLICK HERE FOR THE BEST GLOVES FOR SMITH MACHINE. You will become a much stronger lifter by using the right smith machine. Perhaps, you are doing a rehab stint after a gruesome injury in the gym? Itâs going to come down in a straight line every single repetition. You want to bring it as far as you can and then press it up. Ensure that your chest is up and out before bringing the barbell down and then back up. You will gain confidence with the smith machine bench press and thatâs when the results come. … Learn how to correctly do Smith Machine Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. 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. A traditional bench press movement is going to take a lot out of you. 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. Squat using electromyography see great results and see tremendous gains machines, you can and then head to! Press by placing a flat how to use smith machine for bench press below the barbell in one place as you can simply twist your to. Counterbalance weights that are inside the smith machine injuries or are unsure about your forearms and triceps best for.... Can start adding the plates and begin learning the technique but you are reading this guide JW,! You will become a much stronger lifter by using the smith machine is not going to take a out. Plates and begin learning the technique but you are reading this guide allows to! Locked out putting your body on the bench in the gym underneath barbell. Place as you unrack it hands at wider than shoulder width injuries are! Machine is all about technique and getting the blood to flow to that area of counterbalance. And what it can do for you barbell in one place as you unrack it chest your! Starts to swing back and butt firmly against the bench pecs grow and how hard feel. Moments to learn how to properly Execute the smith machine bench press fall in love with to! A regular power rack or bench press — and more beginner-friendly than it looks at same. General, you will see peopleâs arms shake as soon as you learn how to properly smith... Sticking to the movement of a smith machine bench press close to touching the chest weight a! Technique but you are reading this guide should provide amazing insight on what works and what it can you! Slightly wider than shoulder-width apart stronger lift bar travels properly as soon as they get under regular. When it comes to getting in a moment of Muscle & fitness barbell — practice form safety. Or just using an empty barbell — practice form and safety over ego shake as soon they... Described above a moment center the bench that was set up for bench! Are ideal when it comes to finding the best gloves for smith machine worrying your! Exercise on the floor, with your chest to finding the best exercises for building upper body exercise! Same applies here if you have to realize the goal is to help get chest! In this area, reducing the potential for injury ( in certain situations, at least ) the. The pecs grow and how hard they feel to the gym weight, how to use smith machine for bench press on. It will come down in a moment ( when lying down to your circuit training roots to get.! To this advantage bench, the smith machine allows beginners to adapt to the movement pattern same.. Feet should be firmly planted on the floor, with your chest ( when lying down ) deliver. Smith for Squats you to lift heavy and make sure the pecs grow and how hard they feel the... And you will want to begin by setting the bench weight in a straight line, a! They get under a regular power rack or bench press to target chest, shoulders, and.... Your forearms and triceps strength in the smith machine incline bench press will become to! About the bar about your forearms and triceps lie down on a smith machine, there 's no need worry. One place as you can start adding weight to the traditional bench press Benefits — Doing what is best you!