Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Smith Machine
Beginner
Push
Triceps, Shoulders
The smith machine bench press builds chest strength and size with extra safety and stability. Perfect for beginners learning proper bench press form or advanced lifters pushing heavy weight.
1. Set the smith machine bar at chest level and add your weight plates securely. 2. Lie on the bench with your chest under the bar, grip slightly wider than shoulder-width. 3. Unrack the smith machine bench press bar by rotating it forward and lower to your chest slowly. 4. Press the bar straight up powerfully, keeping your core tight and feet planted on the floor. 5. Complete your reps, then rotate the bar back to rack the smith machine bench press safely.
• Keep your shoulder blades squeezed together throughout the entire smith machine bench press movement. • Lower the bar to your chest in a controlled 2-3 second tempo for maximum muscle growth. • Drive through your heels and keep your core braced during the smith machine bench press. • Don't let your elbows flare too wide - keep them at about a 45-degree angle from your body.
• Bouncing the bar off your chest instead of controlling the smith machine bench press movement. • Arching your back too much or lifting your feet off the ground during the exercise. • Not using the full range of motion in your smith machine bench press - always touch your chest.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your chest 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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