Smith machine bench press

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

Nivel

Básico

Equipo

Machines

Medida

repeticiones

Tempo

2-1-1-0 (abajo, pausa, arriba, pausa)

Técnica

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.

Errores comunes

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