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Chest Exercise Guide

Smith Machine Bench Press

Target Muscle
Chest
Equipment Needed
Barbell & Bench
Difficulty
Beginner

Step-by-Step Execution Instructions for Smith Machine Bench Press

  1. 1. Setup & Posture: Position yourself securely for Smith Machine Bench Press. Set your upper back firmly and plant feet flat on the floor.
  2. 2. Core Brace & Alignment: Inhale deeply to brace your core and establish control before beginning Smith Machine Bench Press.
  3. 3. Eccentric Lowering Phase: Lower the weight smoothly over 2 seconds to stretch the chest fibers while keeping elbows at a 45-degree angle.
  4. 4. Concentric Press & Lockout: Press through your chest muscles to return to full extension, squeezing upper and mid chest fibers at top.

For Muscle Mass (Hypertrophy)

Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.

For Maximum Strength

Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.

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