Smith machine bench press

A flat bench press with the bar travelling on vertical guides.

Stufe

Grundlegend

Ausrüstung

Machines

Messen

Wiederholungen

Tempo

2-1-1-0 (absinken, Pause, Anheben, Pause)

Technik

1. Position the bench so the bar lowers over the middle of the chest.
2. Set the stops, plant the feet and keep the shoulder blades supported.
3. Press along the guides and lower under control.

Häufige Fehler

• Positioning the bar over the neck instead of the chest.
• Lifting the hips or bouncing the bar off the chest.