Want to learn how to use smith machine bench press?
A smith machine is wonderful for controlled, heavy lifting while building a strong body. It allows you to focus on the target muscle group rather than having to struggle with the range of motion and general mobility.
However, it’s still important to use the right form for smith machine workouts.
This guide is going to illustrate how to use smith machine bench press and what to focus on during the movement.
Best Gloves for Smith Machine: Skott Evo 2 Weightlifting Gloves
Key features:
- Built-in Wrist Wraps for Stability
- Soft Grip
- Unisex Fit System
- High-Density Foam for Cushioning
The Skott Evo 2 Weightlifting Gloves are wonderful for smith machine movements. They offer amazing traction and are lightweight at the same time. If you want gloves that are balanced, refined, and feel good on the hands then you will enjoy what these have to offer. They will improve your lifting numbers immediately.
These gloves are ideal when it comes to adding weight to the smith machine. When it comes to finding the best gloves for smith machines, you will enjoy the cushioning these have to offer. They’re easy on the hands, soft, and durable at the same time. A perfect option as you learn how to bench press on a smith machine.
How to Use Smith Machine Bench Press
Let’s begin with how to use the smith machine for bench press.
In general, you will want to begin by setting the bench in the correct spot. For this to happen, you want to make sure the bar is in line with your chest (when lying down). This will ensure the bar travels properly as soon as you unrack it.
Make sure the bar is set at a height that’s easy to unrack. You don’t want to extend while lying down to get it off the hook.
Once in place, you can start adding the plates and begin learning the technique. Please note, you should start with a very light set of plates on each side. There is no reason to “ego lift” when it comes to learning a new movement pattern and the same applies here.
The goal of this movement is to arch your back, press your feet into the ground, and retract the shoulder blades (pretend you’re pinching them together).
From this place, you want to unrack the bar and bring it down to your chest. It will come down in a straight line, unlike a traditional bench press. This is okay and you want to let it come down until it comes close to touching the chest.
For some people, it’s not easy to touch the chest and bring it all the way down. It starts hurting their shoulders and that’s okay. Don’t force it.
You want to bring it as far as you can and then press it up. Continue to do this for a few reps and get the hang of the technique.
As you get more comfortable, start adding weight and see tremendous gains.
Benefits of Using a Smith Machine for Bench Press
Controlled Movement
It starts with knowing the movement pattern isn’t going to change. It’s going to come down in a straight line every single repetition.
With a traditional bench press, the bar starts to swing back and forth if you’re not careful. This is why it becomes important to keep the bar in place as you bring it down. The same worries don’t apply with a smith machine bench press.
It is always going to come down in the same manner even if you have a sloppy technique.
This is easy for those who want to push a good amount of weight. You can do a lot more with the smith machine due to this advantage. It’s going to allow you to test how deep you can take the barbell without having it slip out of your hands due to the unwanted swinging.
As you learn how much you can bench press, it will become easier to get stronger. You will gain confidence with the smith machine bench press and that’s when the results come.
This is one of the biggest advantages of using a smith machine at the gym.
Easier to Learn The Right Technique
Learning the right technique is the reason you are reading this guide.
The beauty of a smith machine is how easy it is to learn the right technique. It is not going to take a long time to get the hang of things and become a stronger lift. The average person is going to get a feel for the bar within a few repetitions.
It’s all about having the appropriate mindset before lifting. You have to realize the goal is to lift heavy and make sure the bar comes down to your chest.
If you do this, the results are going to come quickly.
The reason to go with the smith machine bench press has to do with mastering the basics. After a while, you will easily venture over to the traditional bench press and lift a crazy amount of weight without breaking a sweat!
The bench press on a smith machine is all about technique and getting it right. As you learn more about the depth and how far the barbell should go, you will begin enjoying the perks that come along with it.
Helps Activate the Chest Better
There are several reasons to use a smith machine for bench pressing. The goal is to help get the chest involved without worrying about your forearms and triceps as much.
While those muscles are still going to get involved, it’s easier to hit the pecs with a smith machine.
Your stabilizing muscles tend to kick in with the traditional bench press. This is why you will see people’s arms shake as soon as they get under a regular barbell. This is when their stabilizing muscles try to keep the barbell in one place as it comes down.
While this is great and building those muscles is crucial, it takes away from your chest workout. You want to focus on the chest and that’s easier with the smith machine.
The smith machine for chest workouts can be a game-changer.
You are going to feel the pump as soon as the sets are finished. Learn to build that mind-muscle connection while trying to generate results. Over time, you will appreciate how quickly the pecs grow and how hard they feel to the touch.
This is the value of a good smith machine chest workout and what it can do for you.
Reduces the Risk of Injury
Don’t want to get injured while working out? Perhaps, you are doing a rehab stint after a gruesome injury in the gym?
We have mentioned how the smith machine is safe for squats and is a wonderful option for those who want to see great results. The same applies to the bench press.
In most cases, the smith machine is amazing for the bench press.
The smith machine is great to reduce injury risk and can deliver amazing results quickly. It will allow you to focus on the pecs without having to worry about the bar path. This is essential when you are dealing with a wonky shoulder.
A traditional bench press movement is going to take a lot out of you. This may be okay for those who are healthy but someone with a lingering injury isn’t going to like the added risk. it can bother you and get into your head.
As a result, more and more people look at the smith machine as a good alternative.
You can add enough weight to make it worthwhile without putting your body on the line. This is key when it comes to getting in a proper workout and making sure the pecs grow. A top-rated smith machine is going to make your life easier and that is why more and more people look towards it as a go-to solution.
Ideal for Beginners
Are you a beginner?
The smith machine is great for beginners when it comes to bench pressing. You are able to lift a lot of weight without having to worry about the bar path or what’s happening with the barbell above you.
This is key as you start to concentrate on activating the pecs and getting the blood to flow to that area of the body.
It takes a bit of time to learn the technique but you are going to enjoy the results. This is something that can act as a great starting point for those who want to learn the traditional bench press.
You will become a much stronger lifter by using the right smith machine. You will start to notice how the bench press with a smith machine can become a wonderful way to generate strength and build muscle quickly.
In some cases, beginners will also use the smith machine to break through a plateau. It allows them to lift more weight and then head over to the traditional bench press with added strength gains.
This alone is why smith machines are good for beginners.
Final Thoughts
This guide should provide amazing insight on what works and what doesn’t for your bench pressing needs.
The smith machine is a beautiful starting point and is going to generate tremendous results. You will fall in love with how it works and the value it has to offer. Take the time to learn how to get the technique right and you will see gains.
When it comes to using the smith machine, it’s all about having a positive mindset and willing to lift heavy.
