Bench Press Smith Machine

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The Bench press Smith machine workout primarily focuses on targeting the chest muscles.

This workout utilizes the Smith machine, a guided weightlifting equipment, to perform the bench press exercise.

While the workout also engages secondary muscles, such as the triceps and shoulders, its main emphasis lies on chest development.

Position yourself on the bench with your back flat against the pad and your feet planted firmly on the ground.
Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.
Unlock the bar by rotating the safety hooks and lift it off the rack, extending your arms fully.
Lower the bar slowly towards your chest, keeping your elbows at a 90-degree angle.
Pause for a moment when the bar touches your chest, then push it back up to the starting position, fully extending your arms.
Repeat steps 4 and 5 for the desired number of repetitions.

Position yourself correctly on the bench, ensuring your feet are firmly planted on the ground for stability.
Grab the bar with a wide grip, slightly wider than shoulder-width, to target the chest muscles effectively.
Lower the bar slowly and under control, allowing it to touch your chest just below the nipple line.
Push the bar back up using your chest muscles, focusing on squeezing them at the top of the movement.
Keep your elbows slightly tucked in, not flared out, to maintain proper form and prevent shoulder strain.
Perform the exercise with a weight that allows you to complete 8-12 reps with good form, gradually increasing the resistance as you progress.