| The video for this exercise is done with a free weight. The general motion will be the same if you are using a Smith Machine. When benching on a Smith Machine you will need to position your body on a bench so that the bar is angling toward your head if your Smith Machine has an angle to it. You will also have to position the bar over the lower portion of your chest before beginning the lift. Grasp the bar with a grip width that will enable your forearms to be perpendicular to the ground when the bar touches your chest. Inhale and lower the bar slowly to the mid to lower portion of your chest muscles. Keep your chest up and squeeze your shoulder blades together as you lower the bar. Exhale and press the bar up with a slightly backward bar angle. Keep your lower back pressed flat against the bench. Keep your feet flat on the ground. Do not bounce the bar off your chest or excessively arch your lower back off the bench. Your upper arms should be at approximately 45-60 degrees from your torso at the bottom of the lift. Don't let your elbows flair out to the sides. Make sure you also keep your thumbs positioned around the bar for added safety. You always need a spotter for this exercise! |
View a video of this exercise