Smith Machine Bench Press
Exercise Function:
The Smith Machine Bench Press will help you to build overall mass and strength in the entire pectorals. It will also fully develop the front deltoids and triceps.
Description:
Smith Machine bench presses are a great way to get many of the benefits of barbell bench presses while reducing the need for a spotter. Another benefit of a smith machine bench press is the ability to work through certain injuries as the stabilization provided by the machine will often allow enthusiasts to perform the exercises despite shoulder and other common injuries. Machines will often allow many different variations and angles as well as limit ranges of motion. A partner can even overload the negative portion of the movement providing increased overload for shock and growth but still affording safety. Machines should not completely replace free weight presses as the single plane of motion and lack of use of many stabilizer muscles in an individual without injury will reduce the potential for overall gain. However, especially for the injured and those without a spotter a machine can be a useful tool to complement a chest routine.
Performance:
Other than the fact that you are using a machine the performance of this exercise should be done just like a free weight bench press. Begin by lying flat on the bench with your feet spread shoulder width and placed firmly on the floor. Your grip should be medium or even slightly narrow to minimize stress on the shoulder joint and rotator cuff. Your hands should be wrapped fully around the bar/handle. Using your palm only to hold the bar will stress the wrist.
Lift the bar and bring it down to your lower chest. Note that many people do not bring the weight down over the lower chest. This results in an awkward angle lowering the bar to the chest which will rob you of power and mechanical advantages. This will add years to your heavy benching career by taking great stress off the shoulder joint.
Lower the bar with control to the chest just below the sternum. There are two important things to remember here. First you need to lower the bar on the slow side and fully under control. Dropping the weight too fast will require great energy to stop the bar and return it back to the starting position. Bringing the weight down too slow will also rob you of valuable energy. Simply bring the bar down under control to the chest and then pause for a brief moment before pushing the weight back up. The second thing to remember is to bring the weight down low on the chest just below the sternum. Bringing the weight down too high will result in great stress on the shoulder and the lack of your ability to utilize the powerful back muscles as a stabilizer to drive the weight upwards.
When lowering the bar you must also try to keep your arms tucked into your sides and do not flare your elbows out when lowering or pushing the bar back up. Breathe in as you lower the weight and either hold your breath as you push or exhale slightly as you drive the weight upwards as fast as you possibly can to the starting position. Force equals mass times acceleration. The faster you can move the weight (using proper form) the more force you will develop. Of course, as a beginner, you will need to focus on form for a while before you can really push the speed envelope. Unless you are under direction to attempt a different routine always use a full range of motion, keep the arms in, pause at the bottom and keep your elbows tucked to your sides. There are partial exercise techniques and variations of every exercise that can be explored, however, herein we are trying to instruct on pure fundamental form.
A modest back arch while tightening the back and abdomen at the same time pressing your feet into the floor is recommended for everyone. A more pronounced arch may be used to maximize your mechanical advantage to press extremely heavy weights. You should try and maintain contact with your buttocks and upper back to the bench at all times. Feet will press into the floor but not move.
Things to Avoid:
Avoid using the palms only grip with the thumbs tucked under. Avoid a wide grip unless you are advanced and are specialty training as this really stresses the joints and rotator cuff. Avoid bouncing the weight off your chest by dropping it fast and popping it back up using momentum. This not only can damage the joints and rib cage it avoids using the muscles in the way they are supposed to be used. Avoid flaring the elbows out and bringing the bar down on the upper chest as you lower and raise the bar and your shoulder joints will thank you. Do not rely solely on a machine unless and injury is keeping you from conventional weight training.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
