Smith Chest Press
Press your back flat against the back pad and pull your navel toward your lower back to stabilize your core.
Press the weight slowly away from your chest until your arms are straight. Pause with your hands in front of your chest, then slowly return to your starting position.
Smith machine and weighted plates
Pectoralis major, Anterior deltoids, Triceps brachii
TIP: Take your elbows as far back as your shoulders, not behind them. The time to push your arms through a wide range of motion is during stretching, not during weight training exercises.
Variations for Smith Chest Press
This exercise strengthens the stabilizer muscles of your chest and shoulders and is the classic way to strengthen your chest with free weights.
Very similar to chest press with dumbbells, but your stability muscles will help each other since they are holding onto the same bar instead of independent dumbbells.
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