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horizontal push
Smith Machine Bench Press
Search GoogleSmith Machine Bench Press is a beginner horizontal push exercise using smith machine and flat bench. It primarily trains chest. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- chest
- Secondary
- triceps, shoulders
- Equipment
- smith machine, flat bench
- Mechanic
- compound
Setup
- — Prepare the smith machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning smith machine bench press.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Position the bench so the fixed bar path meets the chest comfortably.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal push.
- — Position the bench so the fixed bar path meets the chest comfortably.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo smith machine bench press
Regressions
- — Supported or reduced-range smith machine bench press