A smith machine is used for various strength-training exercises, including the bench press. This machine is different from a free weight bench press in that the bar is held in a fixed position by supporting racks, and a bench can be moved in or out depending on the exercise. Another difference is that you don't a spotter for the bench press, because the machine locks the bar in place by a simple turn of your wrist.
Step 1
Place your flat bench underneath the smith machine so that when you lie on the bench, the bar crosses your chest at the nipple line.
Step 2
Place weights equally onto each side of the smith machine's bar. Choose an amount that will allow you to bench press eight to 10 times for two or three sets.
Step 3
Lie down on the bench and grasp the bar with your hands slightly wider than shoulder-distance apart. Turn your wrists so that the hooks release from the supporting rod. Reposition your hands so that your hands and wrists are in a straight line up and down.
Step 4
Perform the exercise by bending your elbows and lowering the bar to your chest and then straightening your arms to raise the bar. Keep your elbows slightly bent at the top portion of the exercise. Turn your wrists forward to lock the bar in place after your final repetition.
Step 5
Increase your weight amounts by adding a 10- to 20-lb. weight onto each side of the smith machine until you find a weight that you can bench eight to 10 times with the last two repetitions being a challenge, and then complete your two or three sets.
Step 6
Increase your weight amounts by 10 to 20 lbs. for subsequent workouts either weekly or biweekly as you develop strength.
Things You'll Need
- Smith machine
- Weight plates
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