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