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

  • Chest 

  • Arms  Shoulders 

  • 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

  • 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.

  • Barbell Chest Press

    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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