Smith machine bench press

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

Nível

Básico

Equipamento

Machines

Medir

repetições

Ritmo

2-1-1-0 (descida, pausa, subida, 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.

Erros comuns

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